How To Stay Healthy & Fit This Summer

How To Stay Healthy & Fit This Summer

FINALLY - summer is right around the corner! With the changing of the season - our clothes start to shrink and our social lives begin to blow up! And what is a party without food?! To stay on track with your fitness goals it’s important that we fuel our body with proper nutrients. One activity that I love is a good ole’ barbeque - just something about cooking food on a grill that makes it taste so much better!

Here are a few things to implement so you can have a healthy BBQ!

Protein Power

When you think of a BBQ the first thing that usually pops to mind is the meat you grill! Lean protein like fish, skinless chicken breast, and ground turkey burgers are perfect choices. When we feed our body this kind of protein - it pumps our bodies full of nutrients! Then your body can repair muscle after you feel the BURN! You’ll be ready for that BIKINI in no time.

Make It Colorful

Eat colorful and feel colorful! Almost all of your favorite fruits and veggies can be thrown on the grill - giving them a yummy smoked flavor! Some delicious options would be mushrooms, bell peppers, onions, corn, eggplant and much MORE! The trick to cooking fruits and veggies is to cut them into pieces that cook evenly and quickly. Your tastebuds and body will thank you!

Healthy Sides

It’s so easy to grab store-bought BBQ fare like coleslaw, macaroni salad, and baked beans - but they are not doing the body any favors! They are filled with saturated fat, sodium, and added sugars. You can indulge in these goodies if you make them at home with healthy alternatives! And you can’t go wrong with a leafy green salad! Just add all of your favorite toppings and it is ready to go! It’s so easy and delicious!!

Don't Get Lost In Sauce!

Less is best! Salty sauces, sugary condiments, and heavy dressings will drown the flavor of your grilled food! Let that flavor shine through! IF you need some extra taste - homemade sauces are a healthier alternative. Most of the time it takes less than 5 minutes to prepare. And sometimes, a little salt and pepper gives it that extra kick you need.

Don't forget about dessert..

For all you sweet tooths out there - you can fix that craving and still see RESULTS! ALSO - you can make it on the grill! My favorite is grilled pineapple. And what is summer without pineapple?! The natural sugars caramelize in high heat giving it the sweet taste we all love.

Start your season with a game plan!

No matter where you are in the world, it's always a good idea to think about seasonal goals in case a day (or week, or month) comes where you find yourself in a rut and wondering what to do with your spare time. This time of year is especially uplifting, because I love seeing people out and about, taking walks, relaxing with friends, doing different kinds of activities. Maybe the extra vitamin D has something to do with it!

  • Plan A Picnic: This activity can be as simple or strategized as you want it to be! An afternoon of fun and snacking with friends is not a bad way to pass the time. You can set up some pillows and blankets in the yard to create a Pinterest-worthy backdrop for cute group photos, or pack up a potluck and take it to the park for a few rounds of card games. Organizing an outbound meal will provide a sense of purpose for the day, and you can even make a weekly routine out of it! Haven't made the time to really dive into a new book? A picnic can be the perfect occasion!

  • Take A Hike: Seize the season by getting as much fresh air as possible. You may be thinking: well, I don't really live in a place where there's much natural beauty or access to open space. Even if you're in a big city, there is probably some unexplored area you have yet to discover. Do a day trip if you have means of transportation - driving for a few hours or hopping on a train can lead to exciting new discoveries! All you need is water, snacks, and sensible shoes for a quick day out. Hiking buddies are always a good idea for safety reasons, and if you're getting really wild, make sure to consult with someone who knows the terrain and how to handle it! 

  • Join A Sports Team: Plenty of seasonal sports teams start fresh around Summertime, and you probably have access to some kind of local recreation guide that provides details about how to sign up for outdoor activities. Since a lot of people have, or make, more free time over the Summer due to longer daylight hours, you can really dabble in different kinds of athletic action without making a full-blown commitment. Dedicate a few hours a week to dance classes, soccer lessons, or whatever gets you pumped up to move around!
Even if you live in a region with less than golden weather right now, these ideas for entertainment can be adapted to your area and lifestyle!

Here is a complete summer day’s worth of healthy recipes for you to enjoy!

Breakfast: Summer Berry Smoothie


  • 1 cup fresh sliced strawberries 
  • 16 ounce of almond milk 
  • 2 scoops Rebecca’s healthy meal protein
  • 1 cup coconut water 
  • 1 cup ice


  1. Combine all ingredients and blend until smooth.
  2. Serve.

Nutrition Facts

Serves: 1 | Serving size: 1 

Calories 300 | Protein 23g | Carbs 45g| Fat 4g | Fiber 13g

I totally understand not wanting to start your day off with a huge meal because it can be time consuming! If you have a morning routine like me, you probably want to make a quick and easy breakfast so you can get your day moving - a smoothie is the perfect way to do so!

Lunch: Tuna Stuffed Avocado


  • 2 avocado, halved and pitted
  • 2 cans tuna, drained
  • 1/4 cup red bell pepper, diced
  • 1 tbsp jalapeno, minced
  • 1/4  cup cilantro leaves, roughly chopped
  • 1 tbsp lime juice
  • Salt, to taste
  • Ground black pepper, to taste


  1. Scoop out some of the avocado from the pitted area to widen the "bowl" area. Place the scooped avocado into a medium-size mixing bowl. Mash it with a fork.
  2. Add the tuna, bell pepper, jalapeno, and cilantro to the mixing bowl. Pour lime juice over. Stir it all together until everything is well mixed.
  3. Scoop the tuna into the avocado bowls. Season with salt and pepper.

Nutrition Facts

Serves: 2 | Serving size: 1

Calories 475 | Protein 30g | Carbs 19g | Fat 25g | Fiber 4g

Dinner: Mahi Mahi Fish Tacos


  • 1 lb Mahi-Mahi
  • 4 corn tortillas, medium sized
  • 1/3 cup Greek yogurt
  • 5 tbsp cup lime juice
  • 1/2 avocado, sliced
  • 1/4 cup cilantro, chopped
  • 1/3 cup onion, finely diced
  • 1/3 cup red cabbage, sliced
  • 2 radishes, julienned
  • 2 green onions, sliced
  • 1/2 cup tomato, diced
  • 2 tbsp extra virgin olive oil
  • 1/4 tsp ground black pepper
  • 1/2 tsp salt
  • 1 tbsp jalapeño, finely diced



  1. Whisk together 2 tablespoons of lime juice, olive oil, salt, and pepper.
  2. Pour mixture over fish. Cover over fish. Allow 20 minutes to marinate.
  3. Grill fish over a medium-high heat for about 4 minutes. Flip. Cook an additional 1 minute.
  4. Allow time to cool.
  5. Cut the fish into chunks.


  1. Add onion, cilantro, jalapeño and remaining lime juice in a small bowl. Mix.
  2. Season with salt & pepper, to taste. Mix.


  1. Whisk together the Greek Yogurt, 1 tablespoon of lime juice and a pinch of salt.

To Assemble-

  1. Place warm corn tortillas on grill.
  2. Place portion of fish, avocado, cabbage, salsa, radishes, green onion, and tomato.
  3. Finish with a drizzle of the Greek yogurt sauce.


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