SUMMER RECIPES + NAVIGATING YOUR MACROS IN THE SUMMER
Summer is here and this year it’s in full swing! With last summer looking quite different, it’s no doubt that we are all ready to be extra social this season. For many of us, that looks like BBQs, outdoor birthday parties, pool days, weekends at the lake and family vacations. But that doesn’t mean that you have to throw everything out the window when it comes to your health and nutrition goals.
Something we preach to our clients is the value of taking a flexible approach so that you can enjoy all of these things while still working towards the goals that you have. Today’s post shares some of our best tips for navigating your nutrition in social settings and also shares some of our favorite macro-friendly summer time recipes.
FEELING “IN CONTROL” OF YOUR NUTRITION
One thing we often get wrong: thinking we need to be in total control of our nutrition to work towards our goals.
Whether you’re going to a party where you don’t know what food will be served or you’ve joined friends for an unplanned meal out, that doesn’t mean that you have lost control of the situation; it just means that there are some unknown factors to navigate around. It can be easy to equate something out of your routine with something out of your control, but that isn’t usually the case. While you may not be able to control everything about the situation, there are still ways that you can participate without having to completely compromise your goals.
You can:
Bring along side-dishes
or snacks that you know work for you. If you’re going to a BBQ, a dinner party at a friend’s or someplace where you’re not sure what other food will be available, contribute a healthier dish to the mix. We have a few of our favorite macro-friendly summer time recipes listed below, but it could also be as simple as bringing along some fresh cut fruit and raw veggies.
Here are 3 of our favorite macro-friendly summer recipes:
Watermelon salad: https://www.katelymannutrition.com/blog/recipes-chili-lime-watermelon-salad
Risoni salad: https://katelymannutrition.com/blog/risoni-summer-salad
Pickled onion summer salad: https://www.katelymannutrition.com/blog/recipe-summer-salad
If you’re traveling
Packing a few snacks (aim for higher protein options) can be really helpful in a pinch so you don’t have to rely on what’s available. This could look like grabbing a piece of fruit and a protein bar on the way out the door or packing a full meal for your day of travel. Here are some of our favorite high-protein travel snacks:
Jerky
Rice cakes with deli meat and laughing cow cheese
Cottage cheese + fruit
Nonfat Greek yogurt
Pop Corners chips
Premier Protein cereal
Dry-roasted edamame
Protein bars | look for ones that have at least 12-15g protein and less than 10g of fat - RX bar, Clif Builder's Bar, Built Bar
Collagen protein - add to coffee or tea
Tuna packs
Fuel for Fire packs
Carrots or snap peas or other raw veggies to munch on
Focus on the basics
Start by filling your plate with protein and veggies first and aiming to drink plenty of water. The same basic principles that you apply to creating a meal at home (start with protein, add in a serving of fruits/veggies, complete with a grain and top with fat) also apply when you’re out and about. Leading with protein and foods higher in fiber will help fill you up (leaving less room for mindlessly snacking) and will also allow you to eat a lot more for less calories.
Remember that an all or nothing attitude only works against you. When we’re “out of our routine” or we feel out of control around food, it can be easy to tell ourselves that we already “messed up” and we mind as well just throw in the towel and start over tomorrow or on Monday. We know that’s not true. Progress doesn’t require perfection and that even just 10% effort is better than nothing.
Here’s to enjoying a social summer, and doing so without any food-guilt or fear.
For more actionable steps on how you can navigate social eating while working towards your nutrition goals, check out our Q&A on how you can have a social life and nutrition goals as well as this blog post. You can also learn more about our highly individualized 1:1 Flexible Nutrition Coaching here!