my go-to back on track meal ideas

Ahhhh holiday weekends are the best, extra time to spend with friends and family, an extra day to sleep in, and even an extra day to be a little relaxed on what you’re eating. The day after a holiday weekend can sometimes feel like a rude awakening, and after the weekend I had, mostly indulging in delicious food, it’s time to jump back on the health train and refocus my intentions and goals. But sometimes it’s not that easy. It’s hard once your body has had an excess amount of sugar and fat to just want to jump back into eating lots of kale or really anything green.

Even though, it might be hard, jumping right back into your routine and back into healthy eating will be amazing for your body. Yes, it’s easy to slip into the thought process of “oh, I’ll start tomorrow” but instead of procrastinating dive back in immediately before you can overthink it. Today I’m sharing what I tend to eat to get my body back on track after returning from a long weekend away, a vacation, or just a day filled with treats from Disneyland.

What I’ve found over the years is that when I need to refocus my eating patterns, it’s easiest to stick to the same few meals for about a week straight, then the next week switch it up. I know that may seem extremely boring to many of you but I swear by consistency. It works for me, it may not work for you, but it’s worth a shot.

I’ve also found that it’s not realistic to do a juice cleanse every time I have a bad weekend of eating, so instead, I’ve found a way to use real food to reset my body. I reduce the amount of sugar I’m intaking and load up on green veggies, lean protein, healthy fats like avocados and peanut butter, and complex carbohydrates like sweet potatoes and sprouted grain bread. My body always almost immediately (read: after one full day) feels so much better and the scale usually goes down quickly! Real food does a body good.

The first thing I make sure to do, is to stock my fridge with plenty of healthy options, fruits like berries (the lowest amount of sugar), green veggies, sprouted grain bread, eggs, lean protein like chicken, turkey, and chicken sausage, and I’ll make sure to make a fresh batch of my homemade almond milk or cashew milk for smoothies and my morning coffee. I get deliveries from Grubmarket on Sundays so that makes life so much easier. If you’re interested in a food delivery service that provides organic and local produce definitely check out my review of Grubmarket here and save 20% on your first farmbox (fruits and veggies only) order with code: BRITTTY20 at checkout!

I have a very flexible schedule (that I’m so thankful for) so what I eat to jump back on track might not work for you. But don’t worry I have you covered too, below are a ton of amazing ideas to jump back into things food wise and get back on track after a weekend or even a month “off” track! I’ve put the meals I’ve been using most recently to stay on track in bold and where possible I’ve tried to link to recipes!

I would love to hear what works for YOU when jumping back on track, let me know in the comments below what your go-to “get back on track” meals look like!

Breakfast Ideas

  • Green smoothies/Protein Smoothies (some favorites here, here, and here)
  • 2 scrambled egg whites + 1 whole egg and sauteed spinach or kale with 1 slice Ezekiel or sprouted grain bread and coffee (dash of homemade nut milk and drizzle of honey) or tea!
  • 3 egg whites scrambled with spinach/kale (any dark green veggie) + warm apple steel cut oats (saute cubed or sliced apples with a little coconut oil and cinnamon, prepare steel cut oats according to package and top with apples, more cinnamon, a drizzle of maple syrup or honey and walnuts!)

  • Collagen Coffee (how I’ve been starting my mornings for the last 2 months, helps fuel my brain with healthy fats, and keeps my body in ketosis for the morning which helps to burn fat as energy in my body).
  • 1/2 a grapefruit + plain greek yogurt + a drizzle of honey (if time allows, try baking the grapefruit with the honey on top and then once you remove the grapefruit from the oven top with greek yogurt and another drizzle of honey!)
  • Overnight Oats (my favorite recipes here, here, and here)
  • Avocado layered on top of sprouted grain toast with an over easy or sunny side up egg

Lunch Ideas

  • Salads – load up on the greens as your base then top with lean protein such as grilled chicken breast or baked salmon and plenty of other veggies and maybe half an avocado. For the dressing use a mix of vinegar, olive oil, and dijon mustard with a dash of salt and pepper and any other spices you love. For salad inspo I love @eatingbirdfood! And my salad Pinterest board has some other favorite recipes as well!

  • Veggie loaded Frittata with a side salad and avocado and salsa on top (recipe here!)
  • Lean Protein/Veggies/Complex Carb/Healthy Fats – AKA clean eating home base! Basically, combine one (or more) item from each section and build a meal! Keep it light on the salt when seasoning and weigh out or measure your LP, CC, and HFs. LP = chicken, salmon, turkey, lean beef, eggs, egg whites. V = kale, spinach, asparagus, rainbow chard, collard greens, brussel sprouts, broccoli, broccolini, zucchini, etc. The greener the veggies the better!  CC = sweet potatoes, brown rice, farro, quinoa, black beans, white beans, chickpeas. HF = avocado, nut butter, coconut, olive oil, coconut oil, ghee, nuts, seeds, olives, ground flaxseed, etc.

  • Protein/Green Smoothies – this is my go-to for lunches recently, I can switch it up daily and still get in protein, fiber, greens, fats, and I can easily make it and drink it while catching up on emails! I also work out most days in the middle of the day around noon, so this works as my post workout meal as well.
  • Sliced turkey and avocado on toasted sprouted grain bread (I used to eat this ALLLL the time when I worked at a desk job! I love sandwiches!) or make it into a wrap and load it up with veggies and have carrots on the side for an added crunch!

  • Rice cakes and tuna mashed with avocado or plain greek yogurt and top with your favorite seasonings, so yum!
  • Lunch snack plates, load up on low sodium organic deli meat, some whole wheat crackers, fruit, veggies, olives, and guac or hummus for dipping! One of my favorites during the summer months! Easy and portable too and great for kiddos!

Snacks (pre/post workout + dessert) Ideas

Dinner Ideas

  • Chicken/Chicken sausage, roasted green veggies (my favorites are broccolini and asparagus at the moment), and a baked (or if super lazy like me some days, microwaved) sweet potato (then proceed to load it with some coconut butter and a drizzle of honey and a sprinkle of cinnamon)
  • Thai Larb Gai Lettuce Wraps (great if you’re looking to lower your carbs at night — if you’re not too concerned with carbs, make a side of brown rice, quinoa or farro and add in some fresh herbs like cilantro, basil, or mint and a squeeze of lime or lemon!)

  • Zoodles and homemade meatballs – this is such an easy meal to either prep and warm up or make the night of and I’m obsessed with it! Also, another great low carb option or if you want pasta, go for it but maybe try Banza Pasta for added protein!

  • Guacamole Tacos! This is a super easy meal to make and I love Mexican food so I make this often! Use organic ground chicken, beef, or turkey and season with low sodium taco seasoning! Saute red peppers until blistered in a little coconut or olive oil and combine with meat. Mash some avocados and season with salt and pepper. Then use your favorite tortillas, like Siete Tortillas, and create a taco or two! You can also make this into a taco salad!

These are just a few of my go-to meals when I need to get back into the swing of things food-wise. These are all super easy and quick to make and most of these ideas can be meal prepped making it super convenient and fool-proof! What are your favorite meals to get you jumpstarted back into your healthy routine after a long weekend? Share in the comments below!

As always if you recreate any of these recipes make sure to tag me @fittybritttty and use the hashtag #fittybrittttyEATS on Instagram so I can see your creations!

xx,
Britney


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3 comments

  1. Needed this! Consistency is key for me when it comes to eating healthy, and this is perfect for getting back on track!

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