Nutrition

Nutrition

Nutrition

Nutrition

Eat to Build: High-Protein, High-Calorie Meals That Support Lean Mass

Mar 27, 2026 • 6 min read

Eat to Build: High-Protein, High-Calorie Meals That Support Lean Mass

If you’re lifting weights a few times a week and eating the same way you always have, you may not see much progress. If you want to gain mass, try these high-protein, high-calorie meals.

Latest News

7 Days of Heart-Smart Eating: A Practical Meal Plan to Lower Cholesterol

Mar 16, 2026 • 4 min read

7 Days of Heart-Smart Eating: A Practical Meal Plan to Lower Cholesterol

If you’ve recently been told your cholesterol is high, you might feel unsure about what your meals should look like now. The good news is that improving cholesterol levels rarely requires extreme restriction. Let's look at a simple, practical meal plan!

Eating Right, the Japanese Way: A Balanced 7-Day Meal Plan

Mar 9, 2026 • 7 min read

Eating Right, the Japanese Way: A Balanced 7-Day Meal Plan

If you’ve ever wondered why Japan has one of the highest life expectancies in the world, food is part of the answer. In this article, we unpack the benefits of eating the Japanese way.

Easy Meal Prep Salads for Busy Schedules

Mar 6, 2026 • 5 min read

Easy Meal Prep Salads for Busy Schedules

Meal prep shouldn't be a chore...and your salads shouldn't turn soggy by Day 2! Here's how to prep delicious salads that keep their texture and flavor for longer!

Is Thai Food Healthy? What to Order and What to Skip

Mar 5, 2026 • 5 min read

Is Thai Food Healthy? What to Order and What to Skip

Eating healthy doesn't mean sacrificing your favourite foods. It's all about making better choices! Thai food, with a few substitutes and smart choices, can be healthy - whether you are cooking at home or getting takeout. Here's how.

Whole Food Diet Guide: Benefits + Beginner Whole Food Diet Plan

Mar 1, 2026 • 9 min read

Whole Food Diet Guide: Benefits + Beginner Whole Food Diet Plan

A complete whole foods diet guide: meaning, what to eat/avoid, label tips, and a simple whole food diet plan for beginners.

Can a Vegetarian Diet Help Me Lose Weight?

Feb 28, 2026 • 9 min read

Can a Vegetarian Diet Help Me Lose Weight?

More people are gravitating toward vegetarian eating. It comes with more vegetables, more fiber and food on the plate. If you are already a vegetarian and want to lose weight or are considering a vegetarian diet for weight loss temporarily, keep reading.

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Vitamins & Supplements

Menopause Must-Haves: Supplements For Better Energy, Sleep and Mood

Menopause Must-Haves: Supplements For Better Energy, Sleep and Mood

Dec 28, 2025 • 9 min read

Protein Powder 101: Your Guide to Understanding Protein Supplements

Protein Powder 101: Your Guide to Understanding Protein Supplements

Nov 16, 2025 • 16 min read

Caffeine and Nutrient Absorption: No-Gos and Safe Bets

Caffeine and Nutrient Absorption: No-Gos and Safe Bets

Aug 18, 2025 • 7 min read

9 Of The Best Supplements For Women To Take

9 Of The Best Supplements For Women To Take

Jul 18, 2025 • 9 min read

Stay Healthy This Fall and Winter: Why and How to Keep Your Vitamin D Levels Up

Stay Healthy This Fall and Winter: Why and How to Keep Your Vitamin D Levels Up

Nov 8, 2024 • 5 min read

B12 Shots For Weight Loss: Is There Proof They Work?

B12 Shots For Weight Loss: Is There Proof They Work?

Feb 27, 2023 • 4 min read

When Will You Feel Better After Taking Vitamin D? 5 Factors That Matter

When Will You Feel Better After Taking Vitamin D? 5 Factors That Matter

Feb 16, 2023 • 5 min read

Best Time to Take Fiber Supplements and Consume Dietary Fiber

Best Time to Take Fiber Supplements and Consume Dietary Fiber

Feb 13, 2023 • 5 min read

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Diets & Fasting

Eat to Build: High-Protein, High-Calorie Meals That Support Lean Mass

Eat to Build: High-Protein, High-Calorie Meals That Support Lean Mass

Mar 27, 2026 • 6 min read

How to Eat 1500 Calories a Day (and Not Feel Hungry)

How to Eat 1500 Calories a Day (and Not Feel Hungry)

Mar 12, 2026 • 5 min read

Eating Right, the Japanese Way: A Balanced 7-Day Meal Plan

Eating Right, the Japanese Way: A Balanced 7-Day Meal Plan

Mar 9, 2026 • 7 min read

Low Glycemic Diet Explained: Foods to Eat, Skip, and Why It Matters

Low Glycemic Diet Explained: Foods to Eat, Skip, and Why It Matters

Feb 24, 2026 • 10 min read

7-Day Meal Plan for Muscle Growth (Full Macro Breakdown)

7-Day Meal Plan for Muscle Growth (Full Macro Breakdown)

Feb 20, 2026 • 11 min read

Nutrition for Muscle Growth: How to Eat to Build Muscle

Nutrition for Muscle Growth: How to Eat to Build Muscle

Feb 19, 2026 • 14 min read

How Much Protein Are You Really Getting From Chicken?

How Much Protein Are You Really Getting From Chicken?

Feb 17, 2026 • 5 min read

7-Day Meal Plan for Healthy Eating (Balanced & Flexible)

7-Day Meal Plan for Healthy Eating (Balanced & Flexible)

Feb 16, 2026 • 6 min read

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Healthy Eating

7 Days of Heart-Smart Eating: A Practical Meal Plan to Lower Cholesterol

7 Days of Heart-Smart Eating: A Practical Meal Plan to Lower Cholesterol

Mar 16, 2026 • 4 min read

Can Chia Seeds Help You Lose Weight?

Can Chia Seeds Help You Lose Weight?

Mar 12, 2026 • 5 min read

Easy Meal Prep Salads for Busy Schedules

Easy Meal Prep Salads for Busy Schedules

Mar 6, 2026 • 5 min read

Is Thai Food Healthy? What to Order and What to Skip

Is Thai Food Healthy? What to Order and What to Skip

Mar 5, 2026 • 5 min read

Whole Food Diet Guide: Benefits + Beginner Whole Food Diet Plan

Whole Food Diet Guide: Benefits + Beginner Whole Food Diet Plan

Mar 1, 2026 • 9 min read

A Sustainable (and Tasty) 7-Day Weight Loss Meal Plan

A Sustainable (and Tasty) 7-Day Weight Loss Meal Plan

Feb 25, 2026 • 6 min read

Too Much of a Good Thing? How Much Fiber Is Too Much

Too Much of a Good Thing? How Much Fiber Is Too Much

Feb 10, 2026 • 5 min read

Can Eating Oatmeal Help You Lose Weight?

Can Eating Oatmeal Help You Lose Weight?

Feb 5, 2026 • 11 min read

Our Experts

Deborah Luciano

Deborah Luciano

Wellness Professional, NASM Certified Personal Trainer & Nutrition Coach, RYT 200 Yoga Instructor

Miles Stevens

MS in Exercise & Nutrition Science, Certified Strength & Conditioning Specialist

Melissa Mitri

MS, Registered Dietitian, Former President of CT Academy of Nutrition & Dietetics

Dr. Shelley Meyer

Dr. Shelley Meyer

DO, RDN, IFMCP | Functional Medicine Physician | Family Physician | Registered Dietitian/Nutritionist | YouTube Creator @DrShelleyMeyer

Kris Gethin

Professional Natural Bodybuilder, Transformation Trainer, IRONMAN triathlete, Co-founder of the Kris Gethin Gyms franchise

Heather Black

Personal Trainer, Precision Nutrition Coach, and Health & Wellness Director of a chain of fitness centers

Sarah Jackson Damuth

Sarah Jackson Damuth

MS, Registered Dietitian Nutritionist, Certified LEAP Therapist

Jonathan Valdez

Jonathan Valdez

Registered Dietitian Nutritionist, Certified Personal Trainer, Certified Dietitian/Nutritionist in NYC, Certified Diabetes Care and Education Specialist