A certified nutrition consultant and mother of two has shared her approach to eating well during the summer months, acknowledging that the season often disrupts established routines. The expert recommends leaning into simple, repeatable meals and habits that work regardless of a busy schedule.
For breakfast, the nutritionist suggests options that support blood sugar stability. These include Greek yogurt mixed with chocolate collagen peptides, frozen wild blueberries, chia seeds, and nut butter. Another option is two hard-boiled eggs mashed with cottage cheese on toasted sourdough with hot honey and sea salt. A smoothie bowl with frozen peaches, spinach, ground flaxseeds, vanilla protein powder, cinnamon, milk, pumpkin seeds, and tahini is also recommended.
Lunches should be quick and protein-forward, according to the expert. Examples include a snack plate with deli turkey, sliced cucumber, cherry tomatoes, hummus, crackers, and cornichons. Another option is rotisserie chicken and smashed avocado on rice cakes with bell peppers, baby carrots, and olives. Canned salmon mashed with avocado oil mayo or Greek yogurt, lemon, salt, and dill, served over arugula with tortilla chips and strawberries, is also suggested.
For dinner, the nutritionist recommends chicken sausages with grilled zucchini and couscous cooked in bone broth, topped with crumbled feta. Egg noodles tossed with olive oil, cherry tomatoes, and canned tuna or white beans, finished with fresh basil and parmesan, is another option. Crispy sheet pan tofu with bell peppers, red onion, and broccoli, roasted at 425 degrees Fahrenheit and served over rice with sriracha mayo, is also on the list.
To manage blood sugar during the summer, the expert advises eating vegetables first, then protein and fat, and saving starches for last. Each meal should be anchored with 20 to 30 grams of protein. A short walk after eating can help blunt glucose spikes. The nutritionist also warns against skipping meals, recommending eating every four to five hours. Keeping balanced snacks like roasted chickpeas, a protein bar, or almonds with fruit on hand is helpful. For hydration, adding a pinch of sea salt and lemon to water or using an electrolyte mix is recommended, especially when sweating more or drinking alcohol.
Protein and Portion Control
On the topic of protein, the nutritionist notes that most women benefit from 1.2 to 1.6 grams per kilogram of body weight daily, which translates to roughly 25 to 40 grams per meal. She emphasizes that fiber is equally important, as it helps slow digestion and supports gut health. Pairing protein with fiber-rich foods like leafy greens, berries, beans, and chia seeds creates meals that support fullness and energy.
For portion control without using apps, the expert suggests using the hand as a guide. A fist-sized portion of protein provides roughly 20 to 40 grams. A cupped hand of carbs like rice or sweet potato is a serving. At least half the plate should be non-starchy vegetables. A thumb-sized portion of fats like avocado or olive oil is enough. The nutritionist also recommends eating slowly, chewing food thoroughly, and putting the fork down between bites. Before reaching for seconds, she advises waiting five minutes and drinking a glass of water.
The nutritionist summarizes her top five tips for summer eating: grill or roast extras to use throughout the week; hydrate with added minerals; anchor every meal with protein; do not skip breakfast; and prioritize sunshine and sleep.
