The sound of waves rolling across sand. The bright, warm sun. The smell of the sea mixed with wafts of coconut-banana sunscreen.
There’s no place like the beach.
But here’s what I don’t want in this perfect picture:
You, so worried about your fitness goals that you can’t sit back in your beach chair and forget your worries.
Or you, so committed to your nutrition that you are spending your vacation in a flurry cooking, prepping, packing, and tracking all your meals.
Relax. Let this week fill your cup. Let it be a week of rest, rejuvenation, and pure fun.
And let me take care of the menu. This plan is simple and quick (because, hello, I don’t want to be trapped at the stove when the beach is calling my name!). It’s healthy and balanced (because we don’t want to waste our week off feeling bloated and groggy). And it’s full of beach vibes!
Keep reading to find out how I eat for the best beach vacation.
Beachy Breakfasts
Breakfasts at the beach need to be fast and filling. I love a leisurely breakfast on the porch of the beach house, but I don’t love being the only family member cooped up in the kitchen, cooking a Full English breakfast.
So, after a big glass of water, and with coffee in hand, I can take my time making these three breakfasts and be out on that porch enjoying it in about 10 minutes.
Summer Veg Loaded Egg Sammie
When you sleep in late and wake up hungry, nothing beats a big breakfast sandwich. This one won’t wreck your health progress.
- Start with two slices of Hero Bread. I like mine toasted. This stuff is amazing, each slice clocks in at 45 calories with 5 grams of protein.
- Scramble up two eggs with two egg whites (or ¼ cup of liquid egg whites).
- Meanwhile, spread your bread with two tablespoons of skim ricotta cheese.
- Add seasoning and herbs. I love salt, pepper, and fresh dill.
- Slap on your eggs. Then pile it up with fresh veggies. The perfect combo for me is a thick slice of tomato and a mound of sprouts.
It’s the kind of sammie that satiates all your morning cravings.
Piña Colada Smoothie
Of all the “de-bloat” foods, pineapple is the one that I’ve noticed makes a visible change.
Pineapple is a fantastic debloating food because it contains bromeliad, a powerful digestive enzyme that breaks down proteins and soothes the digestive tract. Plus, it’s rich in potassium and water, which help flush excess sodium and reduce water retention.
Enter the perfect breakfast to down right before slipping into your swimsuit.
- Add 1 cup of frozen pineapple and one frozen banana to a blender.
- Add a large handful of spinach, ½ tsp of coconut extract, one serving of Ultima’s Piña Colada electrolyte powder, and a serving of your favorite vanilla protein powder (or try a pineapple-coconut one, like this).
- Add coconut water until the ingredients are just covered. Then blend.
This one is such a win. I can whip it together in minutes. It feels like a major indulgence (for my taste buds, body, and energy levels). And it travels well. Just fill a big thermos full, add a bright straw and mini umbrella, then recline that beach chair and enjoy.
Mango-Kiwi Yogurt Bowl
Fresh air + fresh fruit = happy me.
I love a yogurt bowl for breakfast. A little twist on one of my go-tos gives it big vaca-vibes.
- Grab a big bowl and add a cup of Oikos Vanilla Yogurt.
- Stir in two tablespoons of basil seeds.
- Garnish with fresh slices of kiwi and mango.
- Sprinkle on some sliced almonds, unsweetened coconut, or this seedy granola.
Lazy Lunches
Lunch is a get-done kind of meal. We all just want to get back to the beach, so let’s make lunch quick, easy, and packable with these three go-tos.
Chicken Salad
A few years ago, my husband ran to the store to while we were on vacation to grab lunch for the family. He sweetly saw a tub of chicken salad, and knowing it was one of my favorite no-cook lunches, he brought it home for me.
I was pumped! Until I looked at the nutrition label. This thing was loaded with so much mayo, the chicken was practically swimming in it. The macros were a mess. But thankfully, my husband also knew I love a few rotisserie chickens on hand while on vacation!
And there was born my new vacation chicken salad. It’s higher in protein. I don’t have to cook a thing. And I can zhuzh it up with any herbs and veggies I have on hand.
Here’s the process:
- Start with a tub of chicken salad. If you can find one that has a bit better macros, great. If not, no worries. We’ll fix that next.
- Add a serving to a large bowl. Then, shred and add five ounces of rotisserie chicken.
- Next, load it up with your favorite veggies and herbs. My favorite combo is celery, seedless cucumbers, romaine, parsley, and pickled red onions.
- If the mixture looks dry at the end, add a dollop of plain Greek yogurt or low fat cottage cheese.
Here’s what you’ll love about this chicken salad: It’s a huge serving. None of this eat-like-a-bird crap. We need to nourish our bodies fully to feel and look our best.
At the end of this lunch, I’m stuffed and satiated, ready for our evening activities.
Lunch Meat Sandwich
Every girl needs a lunchmeat sandwich recipe. And on a beach vacation, there’s something stress relieving about making a simple sandwich and hitting the beach. No overthinking necessary.
I love sharing my “Your Making It Harder Than It Has To Be Sammie.”
- I grab Hero Bread, because it’s such a macro-win.
- For me, turkey is king. It packs a heavy protein punch with few calories and lots of flavor. Then, I can load my sandwich up with other flavorful ingredients without blowing past my nutrition goals.
- The next steps are up to you, but here are some topping and sauce ideas that won’t break the calorie bank:
- Mustard
- Greek yogurt tzatziki
- Cottage cheese ranch spread
- Pickled red onions
- Lettuce
- Tomato
- Sprouts
- Cucumbers
- ¼ avocado
- Saurkraut
- Red onion
Make it as simple or decked out as you like. It’s your sandwich and your vacation.
Shrimp Tacos
Some foods just fit the beach.
Shrimp tacos really can’t be beat. The salty air is the perfect pair. You can munch a few while watching a shrimp boat scoot across the ocean’s horizon!
These tacos are so fresh and delicious, but they’re incredibly simple. They’re the kind of lunch you want when your belly needs something filling that won’t leave you bloated so you can get back out to the beach fast.
This is how to slap together a simple shrimp taco for lunch.
- Start with two corn tortillas and two large romaine leaves.
- Load each with three or four cocktail shrimp.
- Top with cilantro, a few slices of avocado, mango salsa, and a big squeeze of lime
These shrimp tacos are so quick and simple to throw together, yet they meet every beachy craving. We’ve even tossed the ingredients and a stack of paper plates into our cooler and munched these right on our beach blanket.
Done-Quick Dinners
Don’t spend your vacation in an apron. These dinners will get you in and out of the kitchen fast and back to your adventures.
Sheet Pan Fish with Roasted Veggies
This one is so versatile! You’ll love the fresh ingredients and seaside feel.
- Start with a greased sheet pan and an oven set to 425 degrees.
- Place sliced veggies on the sheet pan in a thin layer. I love to use sliced zucchini, fingerling potatoes, and snow peas.
- Drizzle veggies with olive oil, then sprinkle with salt and pepper.
- Now it’s fish time. We love a white fish and estimate a half pound per person. Lay the fish filet on top of the veggies, drizzle with olive oil and squeeze lemon juice on top. Top everything with minced garlic, parsley, thyme, and lemon zest. Add another pinch of salt and pepper.
- Bake for 20-25 minutes, or until your fish flakes easily when tested with a fork and the veggies are tender.
Grilled Shrimp and Pineapple with Summer Veggies
Grilling out with a drink in hand (see my ideas below) can be the best way to end a long beach day. When we’re ready to fire up the grill, I turn to this delicious recipe:
- Soak skewers for a few hours in water so they won’t burn on the grill.
- Skewer shrimp and pineapple chunks onto skewers and place on a sheet pan.
- Brush with olive oil, then squeeze over a lime, and season with salt and pepper.
- Grill the skewers over medium.high heat for about 2 minutes per side (or until they turn pink and opaque).
- I love to serve these with grilled zucchini, grilled corn, and steamed rice. But a bagged salad does the trick in a pinch!
Protein Loaded Pizza with Cheesy Ranch Drizzle
Pizza night is a tradition on our vacations because it’s quick and a crowd pleaser. With a few hacks, pizza night can also help you hit your protein goals…
- Start with a Newman’s Veggie Lover’s frozen pizza.
- Shred a rotisserie chicken, and pile it on.
- Drizzle with my easy, cheesy ranch dip.
- Top with a big handful of arugula or baby spinach.
Frozen pizza just got on your macro-friendly meal plan.
Don’t Forget About a Drink!
Stay hydrated between meals with these three refreshers!
Now get out there! And if you want more health tips so you can feel and look your best and get back to your life, join us. We’re the real people, living real lives, seeing real results.
