Close Ad ×

Muscle & Fitness logo Muscle & Fitness

  • Workouts

    Workouts

    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
    Find Exercises Targeting…
    • Abs and Core Exercises
    • Arm Exercises
    • Back Exercises
    • Chest Exercises
    • Leg Exercises
    • Shoulder Exercises
  • Nutrition

    Nutrition

    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
    Fit female holding a drink full of greens powder
    Healthy Eating

    12 Things You May Not Know About Juicing

    1109 Green Juice shutterstock_718961371
    Healthy Eating

    3 Healthy Recipes You Can Master in Your Juicer

    Person carving an air fryer turkey on a cutting board for thanksgiving
    Healthy Eating

    How to Perfectly Air Fry Your Turkey this Thanksgiving

    Couple-Preparing-Turkey-Dinner-Female-Basting-Turkey
    Healthy Eating

    9 Exciting Ways to Prepare Your Thanksgiving Turkey

  • Athletes & Celebrities

    Athletes & Celebrities

    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
    NFL journalist Ian Rapoport working out witht treadmill
    Pro Tips

    Ian Rapoport’s Insider Tips for Staying NFL Ready on the Road

    Actor and writer Sylvester Stallone directing a movie behind the camera
    News

    7 Things We Learned From the ‘Sly’ Documentary on Netflix

    West Point graduate and Armed Forces member Alex Morrow running a long distance race
    Pro Tips

    Alex Morrow is Helping Space Force Members be Fit to Serve

    Luxury Real Estate Guru Aaron Kirman
    Pro Tips

    What's Hot (or Cold) in the Home Gyms of the Rich and Famous?

  • Features

    Features

    • From our Partners
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
    Hiker Setria Glutathione
    From our Partners

    6 Things You Should Know About Setria® Glutathione

    Derek Moneyberg
    From our Partners

    Choose to Conquer: Derek Moneyberg’s Mastery of Fitness and Finances

    Colorful hoodies on a clothing rack
    Gear

    10 Hoodie Holiday Must-Haves To Give (or Receive) this Christmas

    2023 sneaker gift guide
    Gear

    11 Fresh Pairs of Sneakers that Make Perfect Holiday Gifts

  • Anti-Aging

    Anti-Aging

    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
    Muscular man washing his face for skin care
    Wellness

    This Skin Care Guide Will Prepare You for All Seasons

    Old man suffering from back pain from post exercise muscle soreness
    Recovery

    Active Recovery for Improved Athletic Performance

    best spermidine supplement
    Anti-Aging

    Best Spermidine Supplements: Review of the Top 5 Brands

    Male-Elderly-Old-Bench-Press
    Functional Medicine

    Muscle Mass May be Your key to Defeating Injuries and Illness

  • Flex

    Flex

    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
    Bodybuilding Podcast 12-8
    News

    Bodybuilding Podcast Recaps: Learn From the Best 

    Bodybuilding Podcast recap 11:30
    News

    Bodybuilding Podcast Recaps: Enjoy Listening Leftovers

    Olympia 2024 returns to Las Vegas
    News

    It’s Official — The Olympia 2024 is Returning to Vegas!!!

    Rob Wilkins chief liaison between the Council and the Armed Forces
    News

    Rob Wilkins is Strengthening National Security Through Fitness

  • Hers

    Hers

    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
    Tasha Teanby standing outside the gym
    Hers Workouts

    How Tasha Teanby Beat the Effects of Bullying Through Intense Workouts

    MMA One Championship fighter Danielle Kelly entering the arena
    Muscle & Fitness Hers

    Danielle Kelly Shares Her 'weird' Post-Training Meditation Technique

    Natalie Burn looking in the mirror
    Hers Workouts

    Try Natalie Burn’s “Killer” Core and Kickboxing Workout

    Trish Marmo
    Hers Athletes & Celebrities

    How Ballroom Dancing Helped This Athlete Regain Her Edge

  • Muscle&Fitness+

    Muscle&Fitness+

  • Olympia

    Olympia

    • Olympia Coverage
    • Buy Tickets
    Caesar Bacarella performing a dumbbell workout with biceps curls
    Pro Tips

    Caesar Bacarella Is Building a Fitness Empire at Full Speed

    Olympia-2019-Whiteny-Jones-Press-Conference
    Interviews

    Whitney Jones Can Break, But Can Never Be Broken

    IFBB Wellness Pro Yarishna Ayala
    Interviews

    Yarishna Ayala Shares Advice for Future Wellness Division Competitors

    2021 Mr. Olympia Top 3 winners Brandon Curry, Big Ramy, Hadi Choopin
    News

    BIG RAMY WINS THE 2021 OLYMPIA!

Subscribe to YouTube Subscribe to the Newsletter Terms of Use Privacy Policy Cookie Policy Accessibility Statement Do Not Sell
  • Workouts
    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
  • Nutrition
    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
  • Athletes & Celebrities
    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
  • Features
    • From our Partners
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
  • Anti-Aging
    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
  • Flex
    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
  • Hers
    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
  • Muscle&Fitness+
  • Olympia
    • Olympia Coverage
    • Buy Tickets
  • Resources & Highlights
    • Topics
    • Videos
    • Podcasts
    • Contact
    • Terms of Use
    • Privacy Policy
    • Cookie Policy
    • Accessibility Statement
    • Do Not Sell

Stay Connected

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Facebook Twitter Youtube Pinterest
Open menu button
Open search bar button
×

Search M&F

Featured Articles
Lean Muscle
Healthy Eating

28-Days-to-Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Read article
Kate Upton Attends the 2016 Vanity Fair Oscar Party
Women

The 20 Hottest Female Celebrities

Talented stars, killer physiques.

Read article
Bench press record holder Bill Gillespie breaking the world record at age 62
Pro Tips

The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press

At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.

Read article
The 50 Best Female Fitness Influencers on Instagram
Girls

The 50 Best Fitness Influencers on Instagram

Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Read article
Healthy Eating

Nuke Attack! High-Protein Microwaveable Meals

Preparing these four delicious, protein-packed meals doesn't have to take all night. All you need is a microwave.

by M&F Editors
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
Microwave
View Gallery

Nuke Attack! High-Protein Microwaveable Meals

Close gallery popup button
1 OF 8

1 of 8

Microwave

Quick Eats

During the Second World War, an engineer discovered that the radar waves used to detect planes could also heat up food. Making use of this technology, the first beastly microwave oven, called the Radarange, debuted in the late 1940s. More user-friendly consumer countertop models hit store shelves two decades later, and soon afterward the microwave became the ubiquitous household appliance it is today.But if you’re like most guys, you probably use yours for little more than nuking popcorn and leftover pizza, which means you’re selling this versatile and time-saving appliance short. From pasta to moist fish, you can count on the microwave and its magnetron to turn out an array of quick, nutritious dishes with minimal prep and clean-up time.In the following pages, we’ve put together a collection of nutrient-dense, muscle-building recipes that prove the microwave can cook praiseworthy meals and desserts.

2 of 8

Microwave Fish

Micro-Management

Choose Wisely

Microwave meals work best when made with items of high-moisture content, such as fish, boneless poultry, fruits, and vegetables.

Roundabout

For even cooking, microwave items in round or oval containers instead of square ones.

Well Contained

Use only microwavesafe containers. Generally, glass, ceramic, and silicone are good options. Because of the risk for potentially harmful chemicals leaching into hot food, it’s best to avoid plastic containers, even those deemed “microwave safe.” And, whenever you can, buy containers that say “BPA-free” on the label.

High Voltage

Microwaves vary in their power production, so it’s best to use cooking times indicated in recipes only as a guideline. Depending on your microwave, a dish could take less or more time to cook.

3 of 8

What's the Best Reheating Method for Your Meals?

Nuke Attack!

Frostbite

Remember that the defrost button, which defaults to about 30% power, is just for thawing items, not for cooking them.

Cover Up

Covering items like fish and chicken with a lid or microwave-safe plastic wrap can help retain moisture and promote even cooking. (Be sure to keep the plastic wrap from touching any food.) When appropriate, stirring food once or more during cooking further encourages even cooking and reduces food-poisoning risk when meats are involved by eliminating cold spots.

Leftover Magic

When you have an appetite for leftovers, be sure to heat them up with the “reheat” button to help prevent overcooking, which can dry out items like fish.

Be Patient

Allow food to sit for about a minute after the timer dings to better distribute the heat, since excited food molecules are still bouncing around. 

4 of 8

Microwave Chicken

Big Bird

Like fish, you can also zap chicken in the microwave for a quick protein fix. Juicy boneless, skinless thighs are a better option than chicken breasts, which are more likely to succumb to the microwave’s dehydrating powers. Place chicken in a microwave-safe baking dish.Cover dish with plastic wrap (be sure to keep the plastic from touching food), leaving one side slightly open to vent. Cook on high for 14 minutes, turning the meat over halfway through, or until the meat is cooked through and the juices run clear.

5 of 8

Morning Muscle Meal: Bacon and Egg Breakfast Sandwich

Bacon and Egg Breakfast Sandwich

Scrambling eggs in the microwave means no caked-on-egg skillet to clean, but be careful of overcooking. In the microwave, eggs can very quickly go from just right to rubbery. Canadian bacon is cut from the pork loin, so it has about half the fat of traditional bacon. If you prefer, you can swap out the English muffin for toasted sprouted bread. If you don’t mind some kick, Frank’s RedHot adds negligible calories and can make you feel full faster.Get the Recipe: Bacon and Egg Breakfast Sandwich

6 of 8

Salmon with Polenta and Asparagus

Travis Rathbone

Salmon with Polenta and Asparagus

Fish like salmon, trout, and tilapia can taste great when zapped quickly in the microwave. Seriously. It’s also a fast way to flood your body with a boatload of heart-friendly omega-3 fatty acids, and there’s no easier way to prepare polenta than in the microwave for a source of quality carbohydrates. Round out this meal with some tender asparagus for a shot of must-have vitamins and minerals.Get the Recipe: Salmon with Polenta and Asparagus

7 of 8

Protein Packed Pasta: Tuna Mac and Cheese

Travis Rathbone

Tuna Mac and Cheese

Mac and cheese out of a box isn’t normally considered a nutritional standout, but when you gussy up a homemade microwave version with whole-grain pasta, protein-packed tuna, and an assortment of vegetables, you have yourself a dish that won’t leave you second-guessing each bite. Ricotta cheese adds creamy richness, not to mention a healthy dose of muscle-building whey protein. This recipe provides four servings, so nuke it again the next day for a killer lunch.Get the Recipe: Tuna Mac and Cheese

8 of 8

Chocolate Protein Cakes with Berry Sauce

Chocolate Protein Cakes with Berry Sauce

Chocolate cake in a mug—who knew? These ready-in-a-hurry moist cakes adorned with antioxidant-rich berries make dessert a lot less damaging to your six-pack.Get the Recipe: Chocolate Protein Cakes with Berry Sauce

Back to intro

Quick Eats

During the Second World War, an engineer discovered that the radar waves used to detect planes could also heat up food. Making use of this technology, the first beastly microwave oven, called the Radarange, debuted in the late 1940s. More user-friendly consumer countertop models hit store shelves two decades later, and soon afterward the microwave became the ubiquitous household appliance it is today.

But if you’re like most guys, you probably use yours for little more than nuking popcorn and leftover pizza, which means you’re selling this versatile and time-saving appliance short. From pasta to moist fish, you can count on the microwave and its magnetron to turn out an array of quick, nutritious dishes with minimal prep and clean-up time.

In the following pages, we’ve put together a collection of nutrient-dense, muscle-building recipes that prove the microwave can cook praiseworthy meals and desserts.

Micro-Management

Choose Wisely

Microwave meals work best when made with items of high-moisture content, such as fish, boneless poultry, fruits, and vegetables.

Roundabout

For even cooking, microwave items in round or oval containers instead of square ones.

Well Contained

Use only microwavesafe containers. Generally, glass, ceramic, and silicone are good options. Because of the risk for potentially harmful chemicals leaching into hot food, it’s best to avoid plastic containers, even those deemed “microwave safe.” And, whenever you can, buy containers that say “BPA-free” on the label.

High Voltage

Microwaves vary in their power production, so it’s best to use cooking times indicated in recipes only as a guideline. Depending on your microwave, a dish could take less or more time to cook.

Nuke Attack!

Frostbite

Remember that the defrost button, which defaults to about 30% power, is just for thawing items, not for cooking them.

Cover Up

Covering items like fish and chicken with a lid or microwave-safe plastic wrap can help retain moisture and promote even cooking. (Be sure to keep the plastic wrap from touching any food.) When appropriate, stirring food once or more during cooking further encourages even cooking and reduces food-poisoning risk when meats are involved by eliminating cold spots.

Leftover Magic

When you have an appetite for leftovers, be sure to heat them up with the “reheat” button to help prevent overcooking, which can dry out items like fish.

Be Patient

Allow food to sit for about a minute after the timer dings to better distribute the heat, since excited food molecules are still bouncing around.

 

Big Bird

Like fish, you can also zap chicken in the microwave for a quick protein fix. Juicy boneless, skinless thighs are a better option than chicken breasts, which are more likely to succumb to the microwave’s dehydrating powers. Place chicken in a microwave-safe baking dish.

Cover dish with plastic wrap (be sure to keep the plastic from touching food), leaving one side slightly open to vent. Cook on high for 14 minutes, turning the meat over halfway through, or until the meat is cooked through and the juices run clear.

Bacon and Egg Breakfast Sandwich

Scrambling eggs in the microwave means no caked-on-egg skillet to clean, but be careful of overcooking. In the microwave, eggs can very quickly go from just right to rubbery. Canadian bacon is cut from the pork loin, so it has about half the fat of traditional bacon. If you prefer, you can swap out the English muffin for toasted sprouted bread. If you don’t mind some kick, Frank’s RedHot adds negligible calories and can make you feel full faster.

Get the Recipe: Bacon and Egg Breakfast Sandwich

Salmon with Polenta and Asparagus

Fish like salmon, trout, and tilapia can taste great when zapped quickly in the microwave. Seriously. It’s also a fast way to flood your body with a boatload of heart-friendly omega-3 fatty acids, and there’s no easier way to prepare polenta than in the microwave for a source of quality carbohydrates. Round out this meal with some tender asparagus for a shot of must-have vitamins and minerals.

Get the Recipe: Salmon with Polenta and Asparagus

Tuna Mac and Cheese

Mac and cheese out of a box isn’t normally considered a nutritional standout, but when you gussy up a homemade microwave version with whole-grain pasta, protein-packed tuna, and an assortment of vegetables, you have yourself a dish that won’t leave you second-guessing each bite. Ricotta cheese adds creamy richness, not to mention a healthy dose of muscle-building whey protein. This recipe provides four servings, so nuke it again the next day for a killer lunch.

Get the Recipe: Tuna Mac and Cheese

Chocolate Protein Cakes with Berry Sauce

Chocolate cake in a mug—who knew? These ready-in-a-hurry moist cakes adorned with antioxidant-rich berries make dessert a lot less damaging to your six-pack.

Get the Recipe: Chocolate Protein Cakes with Berry Sauce

Author picture
Written by M&F Editors
Also by M&F Editors
Hiker Setria Glutathione
From our Partners

6 Things You Should Know About Setria® Glutathione

gift guide 2023
Gear

M&F Holiday Gift Guide 2023

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Muscle & Fitness logo

Follow us

Facebook Twitter Youtube Pinterest

More news

Fit female holding a drink full of greens powder
Healthy Eating

12 Things You May Not Know About Juicing

Learn the juicy truth about juicing and if it's time to get yourself a liquid fix of fruits and veggies.

Read article
1109 Green Juice shutterstock_718961371
Healthy Eating

3 Healthy Recipes You Can Master in Your Juicer

If you have a juice machine it's time to make some nutritionally delicious blends.

Read article
Person carving an air fryer turkey on a cutting board for thanksgiving
Healthy Eating

How to Perfectly Air Fry Your Turkey this Thanksgiving

"Chopped" winner Stephen Coe explains how to gain flavor while saving space and time this Thanksgiving.

Read article
All Healthy Eating
  1. Home
  2. /
  3. Nutrition
  4. /
  5. Healthy Eating
  6. /
  7. Nuke Attack! High-Protein Microwaveable Meals
Muscle & Fitness logo
  • Workouts
  • Nutrition
  • Athletes & Celebrities
  • Features
  • Recipes
  • Topics
  • Videos
  • Exercise Videos
  • Podcasts
  • RSS Feed
  • Muscle&Fitness +
  • Buy Olympia Tickets
  • Archives
  • Sitemap
Facebook Twitter Youtube Pinterest

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Muscleandfitness.com is part of a360media Fitness & Health Network

Contact Us Terms of Use Privacy Policy Cookie Policy Do Not Sell Accessibility Statement

JW Media, LLC

Copyright 2023 JW Media, LLC, parent company of Muscle & Fitness. All rights reserved.