Weekends can be amazing for making memories…but rough when you’re trying to stay on track with your fitness goals.
Whether you’re headed to the beach, on the boat, or running between kids’ travel games, here’s your Weekend Survival Kit!!!
Follow this simple plan so you don’t end up hangry, bloated, or completely derailed come Monday…
⬇️ Save this list or screenshot it for your next getaway ⬇️
Smart Snacks To Pack (no cooler needed):
✔️ Beef or turkey jerky
✔️ Tuna packets with crackers
✔️ Rice cakes + peanut butter
✔️ Protein bars (low sugar – ONE, Barebells, or Quest)
✔️ Mixed nuts or trail mix (just portion out a small bag!)
(if you have a cooler)
✔️ Hard-boiled eggs
✔️ String cheese or Babybel wheels
✔️ Fresh fruit: apples, oranges, grapes
✔️ Veggie sticks + hummus cups
✔️ Greek yogurt (buy the individual cups)
Quick Breakfast Ideas:
✔️ Overnight oats in a shaker bottle: Just add water or almond milk and let it sit overnight. Toss in a scoop of protein and fruit.
✔️ Hard-boiled eggs + fruit + rice cake with peanut butter: Great if you’re eating on the way out the door.
Easy Lunch Options (assemble on the go or pack ahead):
✔️ Turkey wraps with a tortilla or lettuce, mustard, cheese, and sliced veggies
✔️ Grilled chicken over bagged salad mix with a light vinaigrette or salsa as dressing
Fast Dinner Options (on the road or at a restaurant):
✔️ Chick-fil-A: Grilled nuggets with a fruit cup or side salad
✔️ Chipotle: Burrito bowl with double chicken, veggies, salsa, and skip the rice if you want to keep carbs lower
✔️ Publix/Sub shop: Turkey sub on wheat, no cheese or mayo, load up the veggies
✔️ Panera: Green Goddess salad with chicken, dressing on the side
✔️ Wendy’s: Grilled chicken sandwich (ditch the bun if you’re cutting carbs) and a side apple or plain baked potato
Don’t stress about being perfect, just aim to be better than usual.
Every healthy decision keeps the momentum going and makes Monday feel way less like starting over.
If you want help building a plan that works around your real life, just reply to this email and together we can customize something that fits your weekends AND your goals!
Have an awesome weekend making memories and staying on track!
Committed to your fitness success,
Derek Kuryliw, your fitness Yoda 🙂
LiveFit Athletics