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Home Lifestyle Summer Body Meal Plan: Get Fit and Fabulous

Summer Body Meal Plan: Get Fit and Fabulous

5 Ways to Stick to a Healthy Lifestyle and Achieve a Summer Body All Year Round

It can be challenging to lose weight in time for the summer.

As such, many people choose to go on diets that promise a slimmer body in time for hotter weather and the bikini season. Getting in shape for summer requires a comprehensive eating plan that will get your body healthy and keep it that way.

Below is a 7-step plan to help you lose weight for summer and a sample summer body meal plan that is easy to follow.

Summer Body Meal Plan: 7-Step Plan for a Summer Slim-Down

If losing weight quickly is your objective, it is crucial you do so by making healthy choices. 

Take a look at the 7-step plan that promotes healthy weight reduction below.

#1 Stay realistic

It is important to have realistic goals when you begin a new summer body diet. 

A calorie deficit is the quickest and most effective way to help you lose some weight. It means eating fewer calories than you burn each day. However, the exact amount you will lose depends entirely on your starting weight, body fat percentage, and physical activity level. 

Experts state that losing 1 or 2 pounds each week is safe for most people. Remember that rapid weight reduction (losing more than 2 pounds each week) can be unhealthy and negatively impact your body.

#2 Keep yourself properly hydrated

Staying properly hydrated is essential for healthy weight loss. As you increase the amount you exercise, you will lose more water through sweat. Drinking enough fluids has many health benefits and you should take it seriously.

Drinking water or herbal tea is also ideal for reducing your appetite, as your brain often interprets thirst as hunger. 

#3 Hit the gym

The more exercise you do, the more calories you burn, and the bigger the caloric deficit, so whether you prefer to exercise at home or to go to your local gym, adding exercise to your routine will promote weight loss.

It is recommended that you do at least 150 minutes of moderate-intensity exercise each week, which can be split into 30 minutes five days a week, or 3 1-hour sessions. On top of this, you should try to squeeze in two sessions of muscle-building exercises.

Having more muscle increases your metabolic rate, helping to increase the rate at which your body burns calories.

#4 Focus on nutritious and healthy foods

Your body needs nourishment, and while many diets may advocate cutting out entire food groups, this is not a sustainable way to lose weight. Making sure that you’re eating a wide range of nourishing and healthy foods ensures your body gets all the nutrition that it needs to stay healthy.

Real foods, or foods that are not processed, are calorie dense, therefore will keep you fuller for longer, and can even help you to maintain your weight once you have reached your goal.

It is recommended that you eat lean protein, like skinless chicken breast and turkey. Also add whole grains, beans, pulses, fruits, vegetables, and unsaturated fats to your meal plan. Avoid refined and processed foods, like sweets, white bread and pasta, and baked goods, as these can be linked to poor health.

Great foods to add to your diet plan include healthy fats like extra virgin olive oil, vegetables like sugar snap peas, baked potato, carrots, sweet potato, spinach, and more. You could also have a healthy breakfast meal, like Greek yoghurt and fresh fruits which could make a huge difference to your day.

#5 Incorporate more fiber

Fiber is essential to the body. It supports good gut health and is integral to a weight loss diet. You can incorporate more fiber into your diet by adding more vegetables and foods, like beans and whole grains, into your diet. You may also consider a fiber supplement.

Eating more fiber-rich foods will help to keep you in a caloric deficit. As the body cannot digest fiber, it takes up space in the stomach, boosting feelings of fullness, delaying stomach emptying, and helping you to eat less overall.

Additionally, fiber intake supports better digestive health and a healthier gut microbiome can be linked to lower and healthier body weights.

#6 Choose nutrient-dense snacks

You may be tempted to add store-bought snacks to your shopping list to help satisfy any food cravings; however, these supermarket options often contain hidden additives.

Nutrient-dense and fiber-rich snacks will help to keep you fuller between meals and stop you from overeating. Try homemade granola bars or a delicious, thick slice of apple with peanut butter.

#7 Stay consistent

Consistency is key to losing weight healthily, but it can be difficult to stick to your plan. In the initial stages, you may feel more hungry and less inclined to eat well and exercise regularly. If you lack motivation, you can employ a few tactics to stay on track.

You could use a weight loss app to track your journey. This will show you how far you’ve come and motivate you to stick with it. It’s also a good idea to give yourself a small reward when you hit each milestone.

Sample 7-day Summer Body Meal Plan

Our sample 7-day summer body diet plan is easy to follow and contains the healthiest, most tasty recipes to help you prepare your body for the summer. Remember to consider your portion sizes when sticking to this plan.

Day 1

Breakfast: Greek yogurt topped with fresh berries and a sprinkle of granola.

Lunch: Grilled chicken breast with roasted sweet potato and steamed green beans.

Dinner: Grilled salmon with mixed vegetables and quinoa.

Snack: Sliced cucumber with hummus.

Day 2

Breakfast: Scrambled eggs with avocado on whole grain toast.

Lunch: Tuna salad with mixed greens, cherry tomatoes, and a vinaigrette dressing.

Dinner: Grilled turkey burger with roasted vegetables and a side salad.

Snack: Apple slices with almond butter.

Day 3

Breakfast: Overnight oats with mixed berries, chia seeds, and honey.

Lunch: Grilled shrimp skewers with a cucumber and tomato salad.

Dinner: Baked cod with roasted asparagus and a side of brown rice.

Snack: Carrot sticks with a low-fat dip.

Day 4

Breakfast: Green smoothie with spinach, banana, almond milk, and protein powder.

Lunch: Grilled chicken Caesar salad with whole grain croutons.

Dinner: Stir-fry vegetables with tofu and brown rice.

Snack: Fresh strawberries with a dollop of Greek yogurt.

Day 5

Breakfast: Whole grain waffles with fresh fruit and maple syrup.

Lunch: Quinoa and black bean bowl with avocado, salsa, and mixed greens.

Dinner: Grilled chicken breast with roasted broccoli and a side salad.

Snack: Air-popped popcorn with a sprinkle of nutritional yeast.

Day 6

Breakfast: Cottage cheese and pineapple with a sprinkle of shredded coconut.

Lunch: Grilled salmon salad with mixed greens, cherry tomatoes, and a vinaigrette dressing.

Dinner: Baked chicken breast with roasted vegetables and a side of quinoa.

Snack: Homemade trail mix with nuts and dried fruit.

Day 7

Breakfast: Veggie omelet with spinach, mushrooms, and feta cheese.

Lunch: Grilled portobello mushroom burger with a side of sweet potato fries.

Dinner: Beef stir-fry with mixed vegetables and brown rice.

Snack: Sliced mango with a squeeze of lime juice.

Don’t forget that this summer body diet plan is only an example and you may need to adjust it to get the nutrients that match your individual requirements. Combining a dietary plan with physical exercise is also crucial to make it easier for you to get the summer body you hope to achieve. 

Is It Possible to Get a Summer Body in 3 Months?

By following the right summer body diet plan and completing regular exercise each week, getting a reduced weight and belly fat in 3 months is possible. Cardio activities can help you achieve fat loss, and within 6 to 8 weeks, you will begin to notice the difference.

Making dietary changes is key to getting a summer body in 3 months. You should increase your protein and fiber intake while decreasing the number of processed foods you consume. Eat healthily and stick to a caloric deficit.

Eliminating sugar from your diet, switching to brown sugar when it is needed, reducing saturated fat in your diet, and avoiding drinking fruit juice in excessive amounts can also help you avoid consuming extra calories and achieve your goal.

How Often Should I Exercise to Achieve a Summer Body?

It is recommended that you get 150 minutes of moderate-intensity exercise per week, along with 2 muscle-training sessions. This could translate to 30 minutes five days a week, or 3 sessions that are 1 hour each.

Make sure to do a range of exercises, including high-intensity interval training or cardio exercises, which can help you lose stubborn fat. Remember that having more muscle mass will boost your metabolism, so muscle training is essential too.

You may consider working out in your own home or committing to a routine at the gym to meet this exercise routine requirement.

A Word From a Personal Trainer

It can be difficult to make lifestyle choices to tone your body in time for the summer, but consistency helps. Regular exercise is important, and sticking to healthy recipes is crucial.

Consuming the right foods, avoiding junk food such as energy drinks, knowing how many calories you eat, and checking nutrition labels make it simpler to get the nutrients you require to stay fuller for longer, lose weight, and receive health benefits.

Avoiding too many calories and calorie-rich but nutrient-deficient foods such as white pasta can aid weight loss. Check our delicious, simple recipes to prepare healthy, tasty meals.


Getting fit in time for the summer and achieving the perfect summer body can be a challenge, but the steps in this easy summer body diet plan will help you easily achieve the optimum body weight. Healthy choices with your meals and regular exercise can help you control your calories and achieve your goals.

Written by
Edibel Quintero, MD

Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel's goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.

5 Ways to Stick to a Healthy Lifestyle and Achieve a Summer Body All Year Round

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