Woohoo! It’s summer! You worked so hard to eat healthy and lose or manage weight during this school year, and the last thing you want to do is gain it all back over summer.

The benefits of eating healthy in college are the same, no matter where you are for those meals. It might even be MORE important to stay on track during your time off, because it’s much easier to fall out of routine during breaks from school.

You can follow a lot of the same healthy eating tips that you used during the school year. The best thing you can learn about food is that time off does not mean habit change.

BUT, if we’re being honest, we all know it can be harder to eat healthy on vacation. If you are traveling, you may be staying in a hotel or a vacation rental. These days you might save money getting a vacation rental instead of a hotel room, and then you have a kitchen to cook in!

Wherever you are staying, consider these tips:

Keep your focus on healthy, low carb foods. Store bought it totally fine! Want a chicken salad? Pick up the pre-cooked chicken breast strips, or even a pre-made salad. Just check the nutrition label on the back and steer away from high carb choices. 

Buy lots of fresh herbs and use them to add flavor to all your food.

Take advantage of summer fruit and vegetables. They will be cheaper and taste fresh since they’re in season! Then when you want a sweet treat, go a little lighter on the ice cream and add some fruit to your bowl.

Craving pizza? Go for it! Just swap out traditional pizza dough with a cauliflower crust instead!

Need something fast? Make a grocery store run and grab a rotisserie chicken. Yum! Then use the left over chicken to make fajita bowls with quinoa or cauliflower rice and some chopped peppers and onions, or toss it another salad!

The options are endless (and delicious)! Looking for more recipe ideas for tasty, healthy meals while you are on vacation? Keep reading!

Summer Vacation Recipes

Breakfast

BANANA PANCAKES WITH PEANUT BUTTER

271 calories

Ingredients:

• 1 banana

• 1 egg, large

• 1 Tbsp peanut butter

• Dash: cinnamon

Instructions:

1. Whisk banana and eggs. Add in cinnamon.

2. Spray a non-stick pan with an oil spray

3. Add small amount of batter to pan, flip when you can easily slide turner under it

4. Make a sandwich with the PB or dip pieces of pancakes into the PB on the side

HUEVOS RANCHEROS SANS TORTILLA

391 calories

Ingredients:

• 2 egg, large

• 1/2 cup beans & legumes, cooked, black beans

• 1/3 cup cheese, crumbled, feta

• 2 Tbsp cilantro

• 1 tsp red pepper flakes

• Pinch of salt

Instructions:

1. Spray pan with oil spray & turn to high heat

2. When pan is hot, crack in eggs, cook to desired consistency

3. Mix beans, feta, red pepper and cilantro as a side

EGG, FETA & SPINACH BOWL WITH CAULIFLOWER RICE

347 calories

Ingredients:

• 1 cup leafy greens, spinach, raw

• 2 eggs, large (you can use egg whites if you prefer)

• 1 cup veggies noodles/rice, cauliflower “rice”, raw

• 1 Tbsp cheese, Parmesan, grated

• 1/3 cup cheese, crumbled, feta

• Dash: garlic

Instructions:

1. Spray pan with an oil spray. Turn burner to medium heat. Add in cauliflower rice. Stir fry until  you see some browning. Add in Parmesan cheese and garlic salt. Remove  from pan.

2. Spray pan again with oil spray and fry eggs

3. In a bowl combine eggs, cauliflower rice, feta, and spinach

Lunch/Dinner

TURKEY ROLL-UPS LUNCH

462 calories

Ingredients:

• 8 oz deli slices, turkey

• 4 oz cheese, sliced cheese, full fat/regular

• 4 cups snap peas

Instructions:

1. If slicing cheese from a block of cheese,  see what oz is total cheese block & divide evenly to get 2 oz. You  can also just use 2 string cheeses

2. Wrap turkey around cheese if you like

3. If making multiple servings, recommend only make for 2-3 days ahead of time to preserve freshness

ROASTED PEPPER & ZUCCHINI WITH CHICKEN AND TZATZIKI

340 calories

Ingredients:

• 2 Tbsp Tzatziki sauce

• 1 zucchini, medium

• 1 bell pepper, red

• 5 oz chicken breast, boneless, skinless, raw

• Dash: basil, salt, oregano

Instructions:

1. Preheat oven to 400 degrees

2. Chop zucchini, bell pepper, and chicken into small pieces

3. Line baking sheet with tin foil and spray with an oil spray

4. Bake for 25 minutes, mix around ingredients with a wooden spoon midway through

5. Make sure chicken gets to 165 degrees – use an instant read meat thermometer (see a good one on the Key Products page!)

6. Dip into tzatziki sauce!

PIZZA & SALAD

432 calories

Ingredients:

• frozen cauliflower crust pizza

• 2 cups lettuce, chopped

• 1 medium cucumber, diced

• 1 Tbsp light vinaigrette

Instructions:

1. Cook pizza according to package instructions and put half away for another meal

2. Toss lettuce and cucumber together for side salad

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