The 5 best tips from a nutritionist for eating well all summer long

by Edie Horstman
2 hours ago

Summer can undo even the best intentions. Hours are getting looser, meals are improvisedand the routines you spent all year building suddenly seem much harder to maintain. It’s not a failure, it’s just the season doing what it does.

Inasmuch as certified nutrition consultant and mother of two children, I learned to stop fighting. Instead, I rely on a handful of meals and habits that work no matter what summer throws at me, whether it’s a spontaneous backyard barbecue, a week at home with the kids, or a travel schedule that makes “eating right” a distant memory. The questions I get asked most this time of year reflect exactly this tension: How can I stay consistent when nothing in my life is?

Below, I answer the most asked questions: from simple, repeatable meals to blood sugar basics to portion control that doesn’t require an app. Think of it less as a rule book and more as a summer survival guide to eating well on your own terms.

Healthy Summer Meals That Are Worth Repeating

What are some simple, healthy meals I can repeat this summer?

Breakfast

Morning is when blood sugar stability begins, and summer breakfast doesn’t have to be complicated to do the job well. These are the ones I come back to when I want something to hold me over until lunch.

Greek yogurt blended with a scoop of chocolate collagen peptides, frozen wild blueberries, chia seeds and a dollop of nut butter.
Two hard-boiled eggs crushed with cottage cheese, topped with toasted sourdough with warm honey and sea salt.
A smoothie bowl with frozen peaches, spinach, ground flax seeds, vanilla protein powder and a pinch of cinnamon, blended with just enough milk, topped with pumpkin seeds and a drizzle of tahini.

Lunch

The best summer lunches are the ones you can make without turning on the stove. These are quick, high in protein, and endlessly riffable depending on what’s in your fridge.

A snack plate: deli turkey, cucumber slices, cherry tomatoes, hummus, seed crackers and pickles.
Roast chicken and smashed avocado on rice cakes, with sliced peppers, baby carrots and olives on the side.
Smashed canned salmon with avocado oil mayonnaise or Greek yogurt, lemon, sea salt and dill, served over arugula with Siete tortilla chips and fresh strawberries.

Dinner

Summer dinners should be easy, not a project. These three are in heavy rotation at my house. They’re simple enough for a weeknight, satisfying enough that no one is reaching for a snack an hour later.

Chicken sausages with grilled zucchini and couscous cooked in bone broth. Crumbled feta, optional but encouraged.
Egg noodles drizzled with olive oil, cherry tomatoes and canned tuna or white beans, garnished with fresh basil and parmesan.
Crispy sheet pan tofu with peppers, red onions and broccoli, roasted at 425°F and served over rice with Sriracha mayonnaise.

How to maintain stable blood sugar levels all summer long

What are some smart ways to manage blood sugar during the summer, when routines, meals and schedules are all over the place?

Summer is the season most likely to disrupt your blood sugar levels: irregular meal times, spontaneous barbecues, late nights, and more alcohol than usual. But staying steady doesn’t mean missing out. These habits work even if your schedule is unpredictable.

Eat in the correct order. Start with vegetables (a green salad, cherry tomatoes, grilled zucchini), then proteins and fats, and save starches or sweets for last. This sequence slows the post-meal blood sugar spike in a way that’s easy enough to do anywhere (even during an outdoor meal).

Anchor every meal with protein. Aim for 20 to 30 g per meal to slow carbohydrate absorption. If you’re at a barbecue and don’t know what to choose, opt for grilled proteins, fresh fruit and raw vegetables as your base.

Go for a walk after eating. Even 10 minutes around the block can significantly alleviate a post-meal blood sugar spike. It’s one of the most underrated tools for blood sugar management and it’s free.

Don’t skip meals. Try not to go more than 4 to 5 hours without eating. Skipping leads to energy dips, cravings, and overeating later, which doesn’t make the rest of your day any easier.

Keep healthy snacks on hand. Roasted chickpeas, a protein bar or almonds with a piece of fruit in your bag mean you’re never in despair. Blood sugar doesn’t care if you forgot to plan ahead.

Hydrate strategically. Plain water is great, but if you’re sweating more or drinking alcohol, add electrolytes (a pinch of sea salt and lemon, or something like LMNT) to help maintain stability.

What you really need to know about protein

What is the real question about how much protein we need – and is there any solid science behind it?

Protein had a moment – and for good reason. It plays an essential role in blood sugar balance, muscle maintenance, hormone production and satiety. But most women still don’t get enough of it, especially at breakfast.

Although the RDA is set at 0.8 g/kg of body weight, this is the bare minimum to prevent deficiencies and not to thrive. For optimal energy, hormonal health, and body composition, most women benefit from 1.2 to 1.6 g/kg per day, which equates to approximately 25 to 40 g per meal.

But proteins aren’t the only player. Fiber is just as essential and often overlooked. While protein helps balance blood sugar levels, fiber helps mitigate this increase by slowing digestion and feeding beneficial gut bacteria, which also impacts insulin sensitivity. Think of them as a team: Pair your protein (eggs, chicken, Greek yogurt, tofu) with fiber-rich foods (leafy greens, berries, beans, chia seeds) and you get meals that fill you up, give you energy, and support you metabolically for hours.

In practice, it’s simpler than it seems. A smoothie with protein powder and chia seeds. Salmon on arugula. Greek yogurt with berries. Meals you already prepare can do double duty—you just need to know what to look for.

No-App Portion Control

I’m trying to get better at portion control: are there any effective methods outside of food tracking apps?

Good news: You don’t need to log a single calorie to eat well. The easiest place to start is with your own hand: a built-in portion guide that you always have with you.

Protein: A fist-sized serving (think chicken breast, tofu, or fish) works out to about 20 to 40g per meal.
Crabs: A hand cups brown rice, quinoa or sweet potato.
Vegetables: At least half of your plate, non-starchy. Leafy greens, cauliflower, mushrooms, artichokes: eat freely.
Fats: A thumb-sized serving of avocado, nuts, or olive oil to round out the meal.

Two habits that make a bigger difference than most people think:

To slow down. Really chew your food and put your fork down between bites. It seems small, but eating at a slower pace gives your body time to register fullness before going overboard. If you need a trick, try using chopsticks or switching to your non-dominant hand.

Pause before seconds. Before asking more, wait five minutes. Drink a glass of water, take a short walk around the room. Often your body just needs a moment to catch up, and this break is usually enough.