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8 Foods You Should Never Put in the Microwave

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17 July 2025
Unless you want a mess in the kitchen, be careful what you heat up.
Read more: 8 Foods You Should Never Put in the Microwave

Sheet-Pan Lemon-Garlic Cod with Roasted Vegetables Is Packed with 36 Grams of Protein

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17 July 2025
This sheet-pan cod and vegetables recipe is a simple, flavorful meal where everything cooks together on one pan for easy cleanup. The cod is nestled in a foil packet, so the herbed butter and juices keep the fish tender and moist while the vegetables roast beautifully.
Read more: Sheet-Pan Lemon-Garlic Cod with Roasted Vegetables Is Packed with 36 Grams of Protein

Max Holloway Reveals Secret Weapon Ahead of UFC 318

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17 July 2025
It’s difficult to believe that Max Holloway has been competing in MMA since the age of 15.  Now 33, the man they call “Blessed” remains one of the top fighters in the UFC. So, how does Holloway stay youthful while evolving year by year? Apparently, as he explains to M&F, it’s all about a love of […]
Read more: Max Holloway Reveals Secret Weapon Ahead of UFC 318

Eddie Hall Reveals the Secret Behind His 500kg Deadlift Record

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17 July 2025
It may be a few years since Eddie Hall won the World’s Strongest Man back in 2017, but he’s stayed busy ever since by pushing himself outside of his comfort zone. Whether training for arm wrestling, boxing, or stepping inside the MMA cage, the big Brit makes his gains in a world-class home gym. And, […]
Read more: Eddie Hall Reveals the Secret Behind His 500kg Deadlift Record

Sourdough vs. Whole-Wheat Bread: A Gastroenterologist Shares Which Is Better for Your Gut

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17 July 2025
Should you reach for sourdough or whole-wheat bread for better gut health? A gastroenterologist weighs in.
Read more: Sourdough vs. Whole-Wheat Bread: A Gastroenterologist Shares Which Is Better for Your Gut

30-Day High-Protein Dinner Plan for Summer

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17 July 2025
Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood.

Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood.

Summer is in full swing, and seasonal produce is at its peak. With this 30-day dinner plan, you can have a month of delicious dinners that highlight fresh ingredients like corn, zucchini and tomatoes. Plus, with the use of summery proteins like salmon and chickpeas, these recipes all meet our criteria for a high-protein meal as they pack at least 15 grams per serving. Enjoy a stress-free month of dinners and try these satisfying recipes like our Soy-Ginger Salmon & Sesame Cabbage Slaw or our High-Protein Caprese Chickpea Salad.



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Soy-Ginger Salmon & Sesame Cabbage Slaw

Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.

Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.

The salmon in this easy dinner is quickly marinated in a mixture of tamari, fresh ginger and hot pepper sauce, giving it a bold, savory kick with a touch of heat. The crisp cabbage slaw, tossed with a sesame dressing, adds a refreshing sweet and savory contrast to the salmon. Together, they make a well-balanced meal that’s perfect for busy weeknights or casual entertaining.

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Grilled Cheese with Spinach & Tomato

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Claire Spollen.

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Claire Spollen.

​​This grilled cheese with spinach and tomato is a flavorful twist on the classic sandwich, cooked to golden perfection on the stovetop. Wilted spinach is infused with plenty of garlic. Juicy tomato slices add color and a fresh bite to the melty mozzarella filling. This sandwich makes for an easy lunch or dinner and pairs well with tomato soup or a simple green salad.

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High-Protein Caprese Chickpea Salad

Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle

Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle

This caprese chickpea salad is a fresh, protein- and fiber-packed, plant-based twist on the classic Italian favorite. It combines creamy mozzarella pearls, juicy cherry tomatoes and fragrant fresh basil with hearty chickpeas for a satisfying dish. A simple balsamic vinaigrette ties everything together with a tangy-sweet finish. It’s quick to prepare, colorful and bursting with summery flavor.

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Open-Face Tomato & Burrata Sandwich

Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.

Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.

This open-face tomato and burrata sandwich is a vibrant, summery dish that combines creamy burrata with juicy, ripe tomato slices. A spicy-sweet jalapeño and roasted red pepper relish adds bold flavor and a touch of heat that balances the richness of the cheese.

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Panzanella with Burrata & Tuna

Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.

Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.

This panzanella with burrata and tuna is a vibrant no-cook meal that’s bursting with fresh flavor. Juicy tomatoes, ciabatta and thinly sliced onion form the heart of this refreshing salad. Creamy burrata adds richness, while high-quality canned tuna packed in oil brings savory depth. The oil from the tuna can is used to dress the salad, infusing it with extra flavor and tying all the ingredients together.

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Ground Turkey Zucchini Boats

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle

Summer-fresh zucchini brims with a zesty mix of peppers, ground turkey and spices in these ground turkey zucchini boats. Nothing goes to waste here, as the flesh from the zucchini gets chopped and mixed with the filling. To ensure they cook evenly, use zucchini that are similar in size.

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No-Cook Black Bean Taco Bowls

Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.

Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.

These black bean taco bowls with lime crema are a refreshing no-cook meal perfect for busy days. They feature hearty black beans, veggies and zesty toppings layered over crispy cabbage and lettuce. The lime crema adds a tangy, creamy finish that brings all the flavors together. Enjoy these effortless bowls with the suggested toppings below, or customize them with your own favorites.

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Lemony Salmon Rice Bowl with Feta, Cucumber & Tomato Salad

Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood.

Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood.

This lemony salmon rice bowl is a fresh and satisfying meal that’s quick and flavorful. Flaky broiled salmon is drizzled with a zesty lemon dressing that brightens the entire dish. It’s served over a bed of fluffy brown rice, which absorbs the citrusy flavors. On the side, a crisp salad of cucumber, cherry tomatoes and feta cheese brings creaminess and a refreshing crunch.

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Ginger-Soy Zucchini Noodles with Shrimp

Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.

Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.

These ginger-soy zucchini noodles with shrimp are a light, flavorful no-cook dish that’s perfect for warmer days. Thinly sliced zucchini offers a crisp and refreshing base, while the sauce (made with ginger, soy and lime juice) adds bold and bright flavors. Precooked shrimp make this meal fast and convenient—just toss everything together and serve! It’s a fresh, protein-packed bowl that comes together in minutes.

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Broccoli, Tomato & White Bean Quiche

Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood.

Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood.

This broccoli, tomato and white bean quiche is perfect for a simple breakfast, brunch or light dinner. Made without a crust, it’s much quicker to prepare than a traditional quiche, saving time without skimping on flavor. The blend of tender roasted broccoli, juicy cherry tomatoes and creamy white beans creates a filling, protein-rich meal that’s both comforting and nourishing.

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Chicken & Spinach Skillet Pasta with Lemon & Parmesan

Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Natalie Ghazali

Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Natalie Ghazali

This chicken pasta combines lean chicken breast and sautéed spinach for a meal that’s garlicky, lemony and best served with a little Parm on top. I call it “Mom’s Skillet Pasta,” and she called it “Devon’s Favorite Pasta.” Either way, it’s a quick and easy weeknight dinner we created together and scribbled on a little recipe card more than a decade ago, and it remains in my weekly dinner rotation to this day. It’s a simple dinner the whole family will love.

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Salmon Rice Bowl

Photographer: Brie Goldman, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco

Photographer: Brie Goldman, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco

Inspired by the viral TikTok trend, this salmon rice bowl makes for a tasty lunch or dinner. With healthy ingredients like instant brown rice, salmon and veggies, you'll have a flavorful meal in just 25 minutes.

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Crispy Chicken Thighs with Broccoli

Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle.

Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle.

This crispy chicken thighs and broccoli is a simple, one-skillet meal that delivers big flavors with minimal cleanup. The chicken thighs are seared until the skin is golden and crisp. Broccoli is added and roasted alongside the chicken, soaking up the flavorful drippings and helping build a rich fond at the bottom of the pan that becomes the base for the savory sauce.

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Roasted Eggplant Parmesan

Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood.

Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood.

This eggplant Parmesan is a comforting version of the classic Italian dish that’s simple to make. Slices of eggplant are layered with marinara sauce and melted mozzarella and Parmesan cheeses. This method skips the deep-frying step, making it lighter without sacrificing flavor. It’s perfect as a vegetarian main course and pairs well with pasta, crusty bread or a crisp green salad.

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Honey-Garlic Salmon Skillet

Photographer: Robby Lozano; Food Stylist: Julian Hensarling; Prop Stylist: Josh Hoggle.

Photographer: Robby Lozano; Food Stylist: Julian Hensarling; Prop Stylist: Josh Hoggle.

This delicious, one-pan meal brings tender salmon, hearty brown rice and crisp broccoli together with a sweet and savory glaze. After a quick sear on the stovetop, the salmon is transferred to the oven, where everything finishes cooking together. Be sure that your salmon fillets are the correct thickness so they finish cooking with the other ingredients.

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High-Protein Pasta Salad

Photographer: Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle

Photographer: Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle

This high-protein pasta salad is a satisfying dish packed with plant-based protein from chickpea pasta and chickpeas, with an extra boost coming from fresh mozzarella cheese pearls. Tossed with fresh veggies and flavored with zingy za’atar seasoning, this salad is perfect for meal prep, a quick lunch or a satisfying dinner.

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Fajita-Stuffed Portobello Mushrooms

Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer

Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer

These fajita-stuffed portobello mushrooms are the mash-up you’ve been waiting for! This flavorful vegetarian dish fills roasted portobello mushroom caps with fajita-style veggies and black beans, giving them a boost of fiber and protein. Top it off with melted cheese and Greek-style yogurt for a satisfying dinner.

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Spicy Chicken & Cabbage Stir Fry

Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Josh Hoggle.

Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Josh Hoggle.

This stir-fry is a quick, bold dish that’s perfect for busy weeknights. Tender strips of chicken are cooked then tossed with crisp cabbage and spicy chili-garlic sauce that brings just the right amount of heat. With just five ingredients, it’s proof that simple can still mean flavorful.

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Sheet-Pan Salmon with Bok Choy & Rice

Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Josh Hoggle.

Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Josh Hoggle.

This five-ingredient salmon dinner comes together with minimal prep and maximum flavor. Tender salmon fillets roast alongside crisp-tender bok choy, soaking up the savory miso glaze as they cook. A bed of rice catches all the delicious flavors, turning into the perfect base for this fuss-free dinner.

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Sheet-Pan Turkey Meatballs with Zucchini & Potatoes

Photographer Victor Protasio, food stylist Chelsea Zimmer, and prop stylist Hannah Greenwood.

Photographer Victor Protasio, food stylist Chelsea Zimmer, and prop stylist Hannah Greenwood.

Sheet-pan turkey meatballs with zucchini and potatoes is an all-in-one meal that’s easy to prepare. Juicy turkey meatballs are seasoned with spinach and feta cheese, then roasted alongside tender chunks of zucchini and crispy golden potatoes. A creamy, cooling yogurt dip at the base ties everything together.

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Bang Bang Chicken Salad

Photographer: Stacy K. Allen, Prop Stylist: Abby Armstrong, Food Stylist: Julia Levy.

Photographer: Stacy K. Allen, Prop Stylist: Abby Armstrong, Food Stylist: Julia Levy.

This bang bang chicken salad is a delicious dish that combines tender chicken with crisp chopped bell pepper, carrots and scallions. The star of the salad is the creamy, sweet-and-spicy bang bang sauce, made with mayonnaise, sweet chili sauce and a hint of Sriracha for heat. It’s easy to prepare and makes a satisfying lunch, light dinner or appetizer served with crudités and crackers.

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Roasted Veggies with Halloumi & Chickpeas

Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer

Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer

This sheet-pan halloumi, chickpea and veggie recipe is perfect for a weeknight dinner with easy cleanup. Chickpeas and halloumi provide protein to make this dish filling and satisfying. Roasting everything on the same sheet pan creates crispy, caramelized bites that meld beautifully with the creamy yogurt spread underneath.

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Loaded Chicken & Broccoli Salad

Photographer: Hannah Hufham, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley

Photographer: Hannah Hufham, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley

This loaded chicken and broccoli salad is a protein-packed powerhouse that doesn’t skimp on the classic “loaded” flavors you love. With tender, juicy chicken and crisp, fresh broccoli as the base, this salad delivers a satisfying bite in every forkful. A creamy dressing ties everything together, while mix-ins like crispy bacon, shredded cheese and scallions add layers of flavor. It’s the perfect salad for a high-protein lunch or dinner that keeps you full and energized.

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Crispy Sheet-Pan Black Bean Tacos

Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Abby Armstrong

Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Abby Armstrong

These sheet-pan crispy black bean tacos are the best way to spice up your dinner with bold flavors and satisfying crunch. Baked to crispy perfection on your trusty sheet pan, these tacos are packed with seasoned black beans and melty cheese and served with a creamy chipotle crema, making them a fuss-free meal the whole family will love!

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Chickpea Chopped Salad with Pita Chips

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel

This chickpea, cucumber and tomato salad is fresh and delicious. Packed with crunchy pita chips, creamy feta and briny olives, this salad delivers vibrant flavors in every bite. Enjoy it as a side dish or add grilled or roasted chicken or salmon to make it a main dish.

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Roasted Salmon & Broccoli Rice Bowls

Robby Lozano, Food Stylist: Amanda Holstein, Prop Stylist: Josh Hoggle

Robby Lozano, Food Stylist: Amanda Holstein, Prop Stylist: Josh Hoggle

Gochujang, mayonnaise and honey combine to bring a spicy-sweet flavor to roasted salmon fillets. The honey allows the sauce to cling to the salmon while also providing a slight caramelization. Store-bought kimchi adds a nice tang to complete these weeknight-friendly rice bowls.

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Za’atar-Roasted Chicken with Chickpeas

Photographer: Morgan Hunt Glaze, Prop Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey

Photographer: Morgan Hunt Glaze, Prop Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey

This za’atar-roasted chicken is bursting with vibrant flavors. Za’atar—a fragrant blend of dried oregano, thyme and/or marjoram, sumac and toasted sesame seeds—mingles with lemon and garlic, infusing chicken thighs and chickpeas with tangy, earthy and savory notes. This delicious meal is roasted on one sheet pan, making it not only full of flavor but also easy to prepare and clean up, creating a satisfying, hassle-free meal that’s perfect for busy nights.

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Rotisserie Chicken & Roasted Sweet Potato Salad

Photographer: Morgan Hunt Glaze, Prop Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey

Photographer: Morgan Hunt Glaze, Prop Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey

This rotisserie chicken and roasted sweet potato salad is the perfect anti-inflammatory dinner. Sweet potatoes are rich in antioxidants like beta carotene, while chicken provides lean protein to keep you full and satisfied. Tossed with fresh greens, apples and a tangy-sweet dressing, this salad is a wholesome meal that’s perfect for busy nights.

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Sesame-Crusted Tuna Rice Bowls

Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley

Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley

Get ready for these sesame-crusted tuna rice bowls to make over your weeknights! This easy meal features seared tuna steaks coated in sesame seeds, precooked brown rice for speedy prep and a medley of fresh and flavorful toppings. And the best part? It’s done in 30 minutes.

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Salmon Salad with Crispy White Beans

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

This anti-inflammatory salmon salad with crispy white beans is a delicious meal that delivers big on flavor. Salmon is rich in omega-3 fatty acids, which are well-known for their anti-inflammatory properties, while the beans provide a nice texture and are a great source of fiber. A quick soy-sesame-ginger dressing completes this salad, perfect for lunch or dinner.

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Read more: 30-Day High-Protein Dinner Plan for Summer

This Creamy Strawberry-Mango Chia Seed Smoothie Is Packed with 10 Grams of Fiber

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17 July 2025
This strawberry-mango chia seed smoothie is a nutrient-packed drink rich in fiber, antioxidants and omega-3 fatty acids. Chia seeds provide a plant-based source of protein and help keep you feeling full longer. You can use frozen strawberries and mango, but you’ll need to add extra almond milk to help it blend smoothly.
Read more: This Creamy Strawberry-Mango Chia Seed Smoothie Is Packed with 10 Grams of Fiber

4-Week Kettlebell and Battle Rope Workout Plan to Burn Fat and Build Functional Strength

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17 July 2025
If you’re tired of long, boring workouts and want a different way to shred fat while enhancing power and conditioning, it’s time to grab a kettlebell in one hand and a battle rope in the other. This four-week plan combines two tools that bring the heat: kettlebells and battle ropes. It features four short, intense […]
Read more: 4-Week Kettlebell and Battle Rope Workout Plan to Burn Fat and Build Functional Strength

Your Personality Type Could Predict the Best Workout for You

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17 July 2025
It is often said that a great way to challenge yourself is to try something that you don’t enjoy, but when it comes to basic fitness, a new study has revealed that maintaining a consistent fitness plan, and making more gains, is often achieved by training in a way that you enjoy. Apparently, your personality […]
Read more: Your Personality Type Could Predict the Best Workout for You

Matt Choi Thrives on Getting Better

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17 July 2025
In every form of adversity, there lies an opportunity. You just have to look for it and seize it when you find it. The pandemic provided a lot of the former, and Matt Choi was able to find the latter. A former college football player for Monmouth University, Choi opted to focus on his fitness […]
Read more: Matt Choi Thrives on Getting Better

Lululemon Slashed Prices on Its Best Gear During This Rare Sale, Starting at $19

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17 July 2025
Shop belt bags, leggings, shorts, t-shirts and more.
Read more: Lululemon Slashed Prices on Its Best Gear During This Rare Sale, Starting at $19
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