SOCIAL MEDIA IS all about #proteingoals and fibermaxxing, but can we just say of course they are?
Finally, the masses know that protein can help you build muscle and fiber not only fills you up, but also improves your gut health, and, yes okay, keeps you regular. Just in time, too, because it’s a challenge to eat the 1 gram of protein for every pound of your target body weight you need to build muscle—and American men only eat about half of the fiber that’s recommended each day.
Which is why we teamed up with Jennifer Nickle, RD, a nutrition coach and recipe developer who has worked with high-performing athletes, to cook up 25 delicious meals, each one containing at least 25 grams of protein and 10 grams of fiber. Those amounts, backed by scientific research, give your muscles the fuel they need to stay strong and your stomach full enough to make it to your next meal without having to snack.
Plus, because they’re made from real foods, these meals also deliver the vitamins, minerals, antioxidants, and all the other good stuff that helps you live a longer better life.
Let’s start cooking.
CLICK HERE TO DOWNLOAD THE PDF
What kind of recipes? Here are three for a sample:
BREAKFASTHuevos Rancheros 
Christopher Testani
½ cup refried beans, warmed2 tostadas2 eggs, cooked sunny-side upSalsa, for serving½ avocado, sliced1 oz cotija cheese10 sprigs cilantro
Spread the beans over the tostadas, top each with a cooked egg, salsa, avocado, cotija, and cilantro.
Nutrition: 625 calories, 31 g protein, 52 g carbs (15 g fiber), 34 g fat
LUNCH
Chicken Quinoa Salad with Rye Croutons 
Christopher Testani
1 Tbsp extra-virgin olive oil1 Tbsp sherry vinegar1 tsp whole-grain mustard2 cups baby kale½ cup cooked quinoa½ cup cooked chicken½ small apple, very thinly sliced¼ cup cabbage, very thinly sliced1 slice dark rye bread, toasted whole and cut into croutons½ oz sunflower seeds¼ cup sunflower sprouts
In a large bowl, whisk together the oil, vinegar, mustard, and a pinch each of salt and pepper. Add the kale, quinoa, chicken, apple, cabbage, and croutons. Toss everything together and top with the sunflower seeds and sprouts.
Nutrition: 527 calories, 30 g protein, 50 g carbs (10 g fiber), 23 g fat
DINNER
Sausage & Sprouts Skillet
Christopher Testani
1 Tbsp olive oil1-½ cups of Brussels sprouts (about 2 handfuls), trimmed, washed, and halved1 small red onion, sliced into eighths2 oz kielbasa, sliced½ cup cooked spelt½ tsp dried oregano1 Tbsp chopped parsley1 tsp chopped dill1 oz feta cheeseLemon wedges, for serving
In a large pan over medium, heat the oil. Add the Brussels sprouts, cut side down, and the onion. Cook undisturbed until deeply golden, 5 to 7 minutes. Push the vegetables to one side and add the kielbasa, letting it sear until browned, 2 to 3 minutes. Stir in the spelt and oregano, tossing until warmed through. Turn off the heat and stir in the parsley and dill. Garnish with the feta before serving, with the lemon wedges.
Nutrition: 557 calories, 24 g protein, 53 g carbs (12 g), 30 g fat
CLICK HERE TO DOWNLOAD THE PDF
Food Styling by Maggie Ruggiero
Prop Styling by Sophia Pappas
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Paul Kita is a Deputy Editor at Men’s Health, where he has covered food, cooking, nutrition, supplements, grooming, tech, travel, and fatherhood at the brand for more than 15 years. He is also the author of two Men’s Health cookbooks, Guy Gourmet and A Man, A Pan, A Plan, and the winner of a James Beard Award.