by Michael Roussell, PH.D.

(Just dont forget that food is only part of the equation for a great body. For fast fat-burning workouts you can do without leaving your house, check out <a href="https://www.amazon.com/6-Week-Sweat-Off-Sean-Garner/dp/1950099393" id="667adcd0-c853-39b3-a32a-59c6c95103d8"> 6-Week Sweat Off DVD </a> .)

Spike Your Yogurt with Extra Whey

Getting the 30 grams of protein you need at breakfast to maximize muscle building is tough if you dont want to bother with eggs and sausage.

But heres how you can do it in less time than it would take you to hit the drive-thru: Stir half a scoop of vanilla protein powder into a cup of plain Greek yogurt. Toss in some frozen berries, sliced almonds, and ground flaxseeds for a delicious and epically nutritious first meal of the day.

361 calories, 32g protein, 21g carbs (4g fiber), 18g fat* *Nutrition information is for 1 7-ounce Fage Total plain Greek yogurt, scoop EAS vanilla whey protein, cup mixed berries, 2 T sliced almonds, and 1 tsp ground flaxseed.

Keep These Smart Snacks on Hand

Healthy snacks can be just as easy as your nearest bag of Fritos, as long as you keep them stocked. Shoot for 10 to 15 grams of protein per serving to keep you full til your next meal. My favorite grab-and-go options:

<ul><li> Skyr, an Icelandic yogurt that has more protein than the Greek variety. Try Siggis Pumpkin &amp; Spice version. (14g protein) </li><li> Halloumi cheese, a firm, salty cheese from Cyprus. You can buy it pre-sliced at Trader Joes. Its awesome on the grill, too. Heres <a href="https://www.menshealth.com/nutrition/a19518138/sear-delicious-haloumi-cheese-on-the-grill/">How to Grill Halloumi Cheese</a> . (14g protein in 2 slices.) </li><li> Strong &amp; Kind bars. These nut-and-seed bars come in exotic flavors like Thai Sweet Chili and Roasted Jalapeno. (10g protein.) </li></ul>

Try This 3-Ingredient Lunch

No time to pack a healthy lunch? No problem. Swing by the grocery store and pick up three items: A bag of triple-washed baby spinach, a pouch of salmon, and a bottle of vinaigrette dressing (or my favorite, Annies Cowgirl Ranch). Toss them in a bowl, mix, and enjoy. The satisfying salad will give you a whopping 38 grams of protein, plus a helping of nutrient-dense greens.

290 calories, 38g protein, 11g carbs (3g fiber), 14g fat* *Nutrition information is for a salad with 3 c baby spinach, 5 oz salmon, and 2 T Annies Cowgirl Ranch dressing.

( Related: <a href="https://www.menshealth.com/nutrition/a19515619/workout-nutrition-for-muscle-building/" id="ee53c93a-2b81-3829-a29d-c0aad91f1552"> What and When to Eat to Build Muscle </a> .)

Have a Hearty Shakefor Dinner

Most guys think of smoothies as breakfast fare. But shakes can be hearty enough for dinner, and they take all of 3 minutes to make. Your secret ingredient: protein powder that includes both whey and casein (like <a href="https://biotest.t-nation.com/products/metabolic-drive-low-carb" id="1c89e146-62c4-35d3-a64d-220922d9ca07"> this one </a> ). Casein expands as you blend it, leaving you with a thicker, bigger smoothie that will keep you satisfied for longer.

Blend this: 1-2 c water 2 scoops whey/casein protein blend (or reduce to 1 scoop for a smaller shake) 1 T chia seeds (or substitute ground flaxseeds or hemp seeds) 1 c frozen mixed berries 1 large handful of baby spinach c walnuts (or substitute almonds or pecans) tsp matcha (you can usually find this in the supermarket near the teas) 3-4 ice cubes

506 calories, 49g protein, 35g carbs, 10g fiber, 22g fat

Related: <a href="https://www.menshealth.com/nutrition/a19545933/healthy-protein-smoothie-recipes/" id="34ffc352-56dc-3017-a2ca-11e8d300c4ca"> 20 Healthy, Protein-Packed Smoothie Recipes </a> .

Whip Up the Worlds Easiest Dinner

Dinner doesnt get much easier than this. Shrimp fried rice can be tossed together faster than Ramen. You can make it all in one pan and you wont have to chop anything. And unlike Ramen, youll get a hefty dose of protein and vegetables.

What youll need: 2 tsp sesame oil c pre-diced onions c frozen mixed vegetables 1 egg 1 c Uncle Bens Ready Rice, cooked 4 oz pre-cooked shrimp 1 T soy sauce

How to make it: In a non-stick pan over medium heat, add sesame oil and onions. Cook until onions begin to soften, about 2 minutes. Add mixed vegetables, stirring until vegetables are no longer frozen. Move vegetables to one side of the pan and crack egg into the open space in the pan. Quickly scramble. Add remaining ingredients, stirring frequently until shrimp is heated through.

555 calories, 38 g protein, 58 g carbs (7 g fiber), 18 g fat

5 Healthy Eating Hacks for Guys Who Hate to Cook

Some guys love spending time in the kitchen. If youre not one of them, that doesnt mean youre destined to grow pudgy on a diet of pizza and Ramen. Use these hacks to eat smart all day with minimal effort.

Thats because when it comes to your diet, theres a guaranteed way to fail: not planning for the inevitable.

Yes, it would be great if you could carefully prepare every meal to fit your nutrition plan. But you will get busy. You will get tired. You will get lazy. And thats when you need a backup plan.

My solution: These 7 fat loss foods that will make your life easierand help you get leaner. You can turn to them whenever youre crunched for time or just tired of making dinner. Think of them as the go-to foods that will keep you on the fast track to a six-pack. And for a complete meal plan that will help you drop pounds fast, check out my new Men's Health book <a href="https://order.hearstproducts.com/subscribe/hstproducts/245196" id="b9a224b4-1861-3090-a683-ba8cf39ebdf9"> The MetaShred Diet </a> .

1. Rotisserie Chicken. These slow-cooked birds are available at just about any supermarket. Theyre a fast and ready-to-eat source of high-quality protein.

If youre ever in a pinch for a meal, just reach for a rotisserie chicken and pair with your favorite vegetable.

2. Pre-Cooked Chicken Sausages. Adding new flavors and tastes to your diet is easy with brands such as Al Fresco and Trader Joes. These lean protein sources are already cooked so you just need to heat themand eat them.

3. Plain Greek Yogurt. Skip the varieties with the fruit added already, as those come with lots of added sugar. Plain Greek yogurt has twice the protein and half the carbs of traditional yogurt, making it a creamy snack you can enjoy any time of the day.

Related: <a href="https://www.menshealth.com/nutrition/g19545448/best-snacks-for-men/" id="00496342-789f-3707-af46-bbc09a1bf40f"> The 20 Best Snacks for Men </a>

4. Plain Kefir. This is a fermented milk product that has a thickness somewhere between cream and yogurt. (Think of it as drinkable yogurt.)

The plain versions contain almost a 1:1 ratio of protein to carbohydrates. Kefir also has enough probiotics to keep your digestive track functioning at its best. I personally have a cup each day at breakfast.

5. Pre-Cut Vegetables. Everyone knows that vegetables are great for you, but many people say that cutting them up is too much of a hassle. Fortunately, theres a growing trend in grocery stores to remove this barrier of entry.

From diced pepper and onions to shredded Brussels sprouts, you should be able to find just about any vegetable you wantready to toss into a roasting pan or skillet, or simply eat raw.

6. Smoked Salmon. This is one of my favorite non-traditional snacks. Its carb-free, and full of satiating protein and fat.

Having smoked salmon for a snack will quickly redefine your idea of diet food.

7. Cheese Sticks. A protein-rich snack doesnt get any more portable (and proportioned) than a couple of cheese sticks. From the traditional string cheesewhich is mozzarellato more recent pepper or Colby jack cheese sticks, these should always be in your refrigerator.

Pair them with a small piece of fruit for a snack, or chop them up on a salad.

7 Fat-Loss Foods that Make Your Life Easier

Theres an old saying: Abs are made in the kitchen. But perhaps the following statement is more accurate: Abs are destroyed in the kitchen! And at the drive-thru. And anywhere else you get your food.

What you'll need:

1 slice Swiss cheese, cut into strips

1 slice provolone cheese, cut into strips

How to make it:

Place the lettuce on a plate and top with the cucumber, tomato, carrots, and egg. Drizzle with the oil and vinegar. Top with the cheeses and turkey.

550 calories, 41g protein, 32g fat, 26g carbs, 8g fiber

No one likes to eat diet foods. Guys like to eat regular foods. Food they would find on a menu when they go out to eat. Nothing could be more classic than a chef salad. However, traditional chef salads run light on the protein and too heavy handed on the fats. This one, from my new Men's Health book <a href="https://order.hearstproducts.com/subscribe/hstproducts/245196" id="b9a224b4-1861-3090-a683-ba8cf39ebdf9"> The MetaShred Diet </a> , gives you the nutritional balance you need to get lean...

​How to Make the Ultimate Chef Salad

If you are in a real time pinch, you can even make this dish in a bowl in the microwave. Just add all the ingredients together, microwave for 45 seconds, stir/scramble, and microwave for another 45 to 60 seconds.

Per serving: 578 calories, 34 g fat, 30 g carbs, 6 g fiber, 40 g protein

Make This Cheesy Scallion Scramble For Breakfast

The combination of eggs, scallion, and cheese from the Men's Health <a href="https://order.hearstproducts.com/subscribe/hstproducts/245196" id="89fa7902-4e4e-344f-abb7-b734cd323138"> MetaShred Diet </a> is glorious! I dare you to eat it and feel like you are dieting to get lean. The scallions provide a nice crunch and bite of flavor that complements the smooth chewiness of the eggs and melted cheese. Watch the video above to see how to make it.

​Make This Glorious Cheesy Scallion Scramble For Breakfast Today

First you hear that you should eat fewer carbohydrates (or none at all!) and then you hear that you should eat more. On top of the mixed messaging, maybe youve even heard that you dont actually eat carbohydrates, but you eat the foods that contain carbohydrates.

Ill often hear from clients that the last time they cut out all carbohydrates, they lost weight, but then they got sick of eating spinach, broccoli, and strawberries. Heres the thing: spinach, broccoli, and strawberries all contain carbohydrates!

The most common carbohydrate question I get from readers, clients, Uber drivers, etc., is this: Should I stop eating [insert random carb-containing food]? The answer is complex. So I created what I call The Hierarchy of Carbohydrates in my new Mens Health book <a href="https://order.hearstproducts.com/subscribe/hstproducts/245196" id="b9a224b4-1861-3090-a683-ba8cf39ebdf9"> The MetaShred Diet </a> to give readers, clients, and Uber drivers an easy-to-use cheat sheet. This chart shows that not all carbs are created equal.

A few key things you should take away from The Hierarchy of Carbohydrates.

<ol><li> Foods at the bottom of the list are more carb- and calorie-dense. They generally contain fewer nutrients. As you move up the list, foods become less carb- and calorie-dense. They generally contain more nutrients. </li></ol>

<ol><li> Eating foods from the top of the list will make you feel fuller than if you ate foods from the bottom of the list. </li></ol>

<ol><li> You want to eat more foods from the top then you do the bottom. Try to reduce and/or eliminate foods and drinks from the bottom two positions at all times except for special occasion eating. </li></ol>

<ol><li> If you need to further lower your carb (or calorie) intake for greater fat loss and better control of your blood sugar, then work to reduce and/or eliminate foods in the next group on the list. Adopting this approach to carb restriction will help you focus on nutrient-dense carbs. </li></ol>

<ol><li> Never remove one of the carb groups from your diet if you are still eating foods from a group below it. For example, dont cut out bagels from your diet if you are still eating cookies. </li></ol>

A little less confusing, right? So heres how to use The Hierarchy of Carbohydrates. And for a more detailed 28-day eating plan designed to help you lost fat fast, check out from Mens Health.

Step 1: For one day, write down everything that you eat. Tip: Do this as the day progresses, not at the end of the day. (Youll be much less accurate if you wait until the end.)

Step 2: Go through your food log and identify the carbs you are eating and where they sit in the hierarchy. This is as simple as writing the number in the hierarchy next to the food (e.g. broccoli [6], bagel [2], etc.)

Step 3: Look for foods labeled 1 and 2. What can you replace them with?

Step 4: Make those replacements over the next 2 weeks. Dont do anything else until you are consistently able to do so.

Step 5: If you dont have any foods labeled 1 or 2 then look at your list again to see if you are eating more 5 and 6 labeled foods than 3 and 4 labeled foods. If not, identify three ways that you can increase the amount of 5 and 6 labeled foods and decrease the number of 3 labeled foods. Also, dont worry about eating less fruit. Ive only had to tell one client over the years that they were eating too much fruit.

By moving through these five steps and putting The Hierarchy of Carbohydrates into action, you will make huge strides in smart carb control, which will help optimize your weight and improve your health-all with far less confusion.

Mike Roussell is Mens Healths Nutrition Know-It-All and the author of from Mens Health.

Carbohydrates are one of the most confusing aspects of nutrition. I say this as a dietician who has helped countless clients lose weight. And I understand the confusion.

How to Cut Carbs For Weight Loss

1. In a bowl, thoroughly mix together the yogurt, protein powder/cocoa, and peanut butter.

2. In a separate bowl, toss together the PB2 and banana, coating the banana slices.

3. In a parfait glass or a serving bowl, layer as follows: yogurt mixture, banana slices, yogurt mixture, banana slices, yogurt mixture, and chia seeds.

557 calories, 42g protein, 24g fat, 51g carbs, 10g fiber

Chocolate Peanut Butter Parfait For Breakfast

Nothing beats the combination of peanut butter and chocolate. Unfortunately, most of the time the decadence of peanut butter and chocolate is accompanied by a lot of fat and calories. In this fast and simple parfait from my Men's Health book <a href="https://order.hearstproducts.com/subscribe/hstproducts/245196" id="b9a224b4-1861-3090-a683-ba8cf39ebdf9"> The MetaShred Diet </a> , I've taken those traditional flavors and upgraded the nutrition using powdered peanuts to strengthen the peanut b...

​This Chocolate Peanut Butter Parfait Is the Perfect Breakfast

1 serving chocolate protein powder

1 1/2 cups frozen pitted sweet cherries (unsweetened)

Place all the ingredients except the water and ice cubes in a blender and blend until smooth. Add the water and ice cubes depending on the consistency desired.

539 calories, 45g protein, 23g fat, 51g carbs, 10g fiber

This Chocolate Smoothie Helps You Lose Weight

Chocolate-covered cherries was one of my favorite treats as a kid, but as an adult trying to stay lean, I don't eat many anymore. This recipe from my Men's Health book <a href="https://order.hearstproducts.com/subscribe/hstproducts/245196" id="b9a224b4-1861-3090-a683-ba8cf39ebdf9"> The MetaShred Diet </a> is my protein-and-fiber-packed alternative, which feeds my cravings and keeps me full for longer. It packs a serious load of antioxidants from the cherries and cocoa while also giving you a...

​This Rich Chocolate Cherry Smoothie Helps You Lose Weight

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by Michael Roussell, PH.D.

Articles written by the author

5 Healthy Eating Hacks for Guys Who Hate to Cook

7 Fat-Loss Foods that Make Your Life Easier

​How to Make the Ultimate Chef Salad

​Make This Glorious Cheesy Scallion Scramble For Breakfast Today

How to Cut Carbs For Weight Loss

​This Chocolate Peanut Butter Parfait Is the Perfect Breakfast

​This Rich Chocolate Cherry Smoothie Helps You Lose Weight

How to Make the Ultimate Chef Salad

Make This Glorious Cheesy Scallion Scramble For Breakfast Today

This Chocolate Peanut Butter Parfait Is the Perfect Breakfast

This Rich Chocolate Cherry Smoothie Helps You Lose Weight