It’s going to be a hot one this weekend with temps in the 90s and not a cloud in sight! That means:
➡️ More time on the boat
➡️ More time at the beach
➡️ More travel sports and weekend road trips
Instead of letting your nutrition fall apart, let’s make it easy to stay on track and still enjoy the weekend fun. Here’s your Weekend Survival Kit – part 2 with quick and simple meals, snacks, and even a summer cocktail (yes, you can have both!).
Easy On-the-Go Breakfast: Muffin Tin Egg Bites
Make a batch on Friday and they’re ready all weekend.
Base Ingredients:
✔️ 8 eggs
✔️ Splash of milk or almond milk
✔️ Salt + pepper
Add-ins (pick 2-3):
✔️ Spinach
✔️ Diced bell peppers
✔️ Onion
✔️ Cooked bacon or sausage crumbles
✔️ Shredded cheese
Mix all ingredients, pour into a muffin tin (spray first!), and bake at 350°F for 20 minutes.
Store in the fridge and grab 2-3 each morning with a piece of fruit or handful of almonds.
Easy Pack-and-Go Lunch: Chicken Wrap Kit
Pre-pack into containers or ziplocks for beach, boat, or ballfields.
✔️ Grilled or rotisserie chicken
✔️ Low-carb or whole grain tortillas
✔️ Pack small containers of shredded lettuce, salsa, guac or hummus, and cheese
Roll your own at lunch. Fresh and mess-free!
Fast Food Backup Option (if you’re in a pinch):
➡️ Chick-fil-A Grilled Chicken Sandwich (no bun) + Side Salad
➡️ Wendy’s Grilled Chicken Wrap + Apple Bites
➡️ Subway bowl with double meat, all the veggies, oil & vinegar
Grab-and-Go Snacks
✔️ Beef jerky
✔️ Mixed nuts or trail mix
✔️ String cheese or Babybel rounds
✔️ Protein bars (like Built Bar, One Bar, or Quest)
✔️ Greek yogurt tubes
✔️ Cut-up fruit like watermelon or grapes
✔️ Hard-boiled eggs
✔️ Rice cakes + almond butter packs
✔️ Veggies + hummus cups
✔️ Protein shakes (Fairlife, Core Power, or Premier)
Summer Cocktail Option (Stay Cool Without Going Off Track):
Watermelon Mint Vodka Fizz
✔️ Muddle fresh watermelon + mint in a shaker
✔️ Add 1-2 oz vodka
✔️ Pour over ice
✔️ Top with lime-flavored seltzer water
Light, refreshing, and no added sugar!
Stay safe, stay hydrated, and keep showing up for YOU even when the weather is perfect and the schedule is packed. You’ve got this!
Taking a few extra minutes to plan, prepare and pack good choices will save you months of hard work in the gym and crash dieting down the road.
Let me know if you need help putting together a full plan for the summer, or if you want some accountability heading into next week.
Committed to your fitness success,
Derek Kuryliw, your fitness Yoda 🙂
LiveFit-Athletics.com
