Use these simple strategies to make healthier meals easy this summer.
Making meals during the summer can be both easier and harder.
The abundance of fresh vegetables and fruits can make it easier, cheaper and more inspiring to “eat healthy.”
Summer heat, busier schedules, vacations, visitors, social events, and summer treats from ice cream stands, farmers markets, and food trucks can also make it harder.
So here are five tips to help you make healthier summer meals easier during this wonderful and busy time of year!
Tip #1: Cook triple portions, but eat single portions
With the summer heat and all the fun things to do during this time of year, who wants to spend part of the weekend “batch cooking” for the week ahead? Most of us don’t.
Instead, use this healthier summer meal prep strategy:
Whenever you are cooking something, cook enough of it so you can use it to create two additional but different meals in the next few days.
For example, if you’re going to grill chicken on Tuesday, cook enough so you can add it to a salad on Wednesday and a bowl meal on Thursday. Then, on Thursday, when you’re cooking quinoa or another whole grain for the bowl meal, cook extra so you can use it as part of your meals on Friday and Saturday.
Using this strategy of cooking once but eating different meals three times doesn’t require more than a few minutes of extra time and allows you to eat different meals throughout the week.
Tip #2: Add some beans to your summer lunches and dinners
Adding beans to your salads or other dishes is great for your weight and your gut health. Why?
Due to the fiber and protein in beans, your body digests them slowly, and your blood glucose won’t rise and fall quickly. This will keep you fuller longer and help you avoid the “summer munchie monster,” especially on the weekends.
Beans are also great for your gut health because they contain both soluble and insoluble fiber. Both of these types of fiber are important for keeping your gut microbiome healthy, reducing the risk of colon cancer, and helping you to have regular bowel movements.
There are many beans you can use, but chickpeas are often the easiest to include in healthier summer meals. Toss them in a green salad, use them in a stir fry, add them to a bowl meal, or make a bean salad. Just don’t think you’re getting the same fiber and protein from hummus that you are from chickpeas. (See “Are chickpeas and hummus the same in terms of nutrition?” for more on this.)
Tip #3: Non-starchy vegetables are the key to healthier summer meals
This is a simple tip but an important one for your gut health and your waistline: Half of every lunch and supper should be made up of non-starchy vegetables.
Why? In addition to providing many key micronutrients, these vegetables provide your gut microbiome with a range of different phytonutrients and types of fiber. That’s important because of the significant role your gut microbiome plays in your overall health, even if you don’t have gut health issues. (Read “Gut health: 9 Ways your gut microbiome affects your overall health” for more information on this.)
Plus, non-starchy vegetables can help you lose weight or avoid gaining weight as they are very low in calories.
Tip #4: Adapt or supplement when eating out or getting takeout
Okay, I’ll admit that this tip applies to any time of year, but it’s an important one!
Adapt your usual order so it includes some extra non-starchy vegetables and fewer fried choices. Here are some examples:
If you’re ordering a burger, how about having coleslaw instead of fries? You can also add lettuce and tomato to your burger.
If you’re getting a pizza, order a side salad with it. Ask for extra non-starchy vegetable toppings and less cheese.
Eating at a restaurant? Ask for the side dish to be swapped for a non-starchy one.
Small changes won’t offset all the extra calories that typically come with eating out, but every little bit can help.
Tip #5: Don’t deny yourself favorite summer treats. Set allowances instead!
Outright denial often leads to you wanting something even more. Yes, our brains can revert to thinking like toddlers when it comes to the word “no.”
Instead of outright denying yourself a favorite treat, give yourself an allowance. For example, if ice cream is your summer favorite treat, give yourself permission to have ice cream two times a month and don’t keep any ice cream in the house.
When you are going to “spend your allowance,” go out for the best ice cream you can get and order a small portion.
If you want personalized help with your eating habits or health, start by booking a free discovery call. We can discuss what you want to accomplish and see if working with me would be helpful.
Having personally struggled with weight and gut health issues, I understand how easy it is to think that food is the enemy especially with the changes our bodies undergo as we age. It doesn’t have to be that way!
I love using my extensive education and coach approach to help people realize it is possible to feel better and be healthier while still enjoying their life and food.
Using my summer tips can help, but if you’re looking for more ways, instantly download your free guide, “5 Secrets to Successfully Changing How You Eat” by clicking here. 
