The No BS Spring Break Eating Plan

by Christina Meyer-Jax MS, RDN, LDN, Tastemaker in Residence

It’s been on the calendar for months…Spring break!  Warm sunshine and lazy days on the beach are right around the corner. But is the reality of busting out shorts and bathing suits, after a long winter of comfort food, smacking you right in the face? If so have no fear, I’m here to give you the no BS approach to losing some weight and bloating in less than a week!

The plan is balanced, not crazy or unhealthy, and should keep you energize enough to get workouts in as well!  Abs are made in the kitchen, but a strong exercise plan is key to getting you toned.

There is never a one-size fits all diet plan, so obviously adjust as needed (portions, ingredients, etc) and be mindful of how you are feeling.  

It took months to get a little fluffy, so it won’t all go away overnight, but this lock down plan will get you ready to tackle the warm weather outfits.

The No BS Spring Break Plan:

Choose one meal from each category from the following choices.  Rotate, as you would like and do this plan for at least 5-7 days before your vacation. If you snack, keep it to small amounts of healthy choices such as fruit, veggies and hummus, hard boiled egg, or a handful of nuts.

Breakfast Choices:

  1. Scrambled Eggs: Mix with grilled salmon, 2 sausage links, or tofu. Then add chopped asparagus, 1 teaspoon of dried basil and spinach to pan until cooked. Enjoy 1 cup of green tea.

  2. Two hard-boiled eggs: With steamed spinach, sliced tomatoes. Enjoy 1 cup of dandelion root tea.

  3. No BS Smoothie (see recipe below) and 2-3 energy bites (see recipe below).

  4. Spring Break ready overnight oats: Mix 1/3 cup of Gluten Free Oats with 1/4 cup unsweetened almond milk, 1 tablespoon of peanut butter, cinnamon. Put in fridge overnight. Top in morning with 1 oz chopped nuts.  Enjoy with 1 cup of green tea.

Lunch Choices:

  1. Turkey Boats: add 4 oz of sliced turkey to 2-3 romaine lettuce leaves.  Top with cucumber slices and a light smear of goat cheese.  Enjoy with 1 oz of almonds and 2 clementine oranges.

  2. Bok Choy Bowl: Add together ½ cup cooked rice, 2 baby bok choy cabbages steamed and chopped, 4-6 oz of shredded or grilled chicken. Sprinkle lightly with low sodium soy sauce.  Enjoy with ½ cup berries.

  3. Mixed Greens Salad: Combine 2 cups mixed salad greens with chopped cucumbers, carrots, 4 to 6 ounces of steamed shrimp, 1/2 avocado and balsamic vinegar. 

  4. Soup It Up: Enjoy 1-2 cups (depending on hunger) of soup (see recipe below). Enjoy with 6-8 gluten free whole grain crackers and a small piece of fruit.

Dinner Choices:

  1. Baked Salmon Plate: Add 1 tablespoon of Dijon mustard on 4 to 6 ounces of salmon and top with 1 tablespoon of fresh parsley to baking sheet;  Add to sheet Asparagus spears, and red pepper slices. Drizzle food with olive oil. Bake at 350 for 10-15 minutes. 

  2. Grilled Steak and Veggies: Grill 4 to 6 ounces of grass-fed steak and roast green beans and 1/2 baked sweet potato, with 1 teaspoon of coconut oil

  3. Chicken and Sweet potato plate:  Roast 1 small or 1/2 large sweet potato with 1 cup of spinach, 1 teaspoon of olive oil, 1/4 lemon and 4-6 ounces of grilled chicken

  4. Pork tenderloin and wilted greens: 2 cups of chopped rainbow chard and spinach sautéed with 2 teaspoons of avocado oil, and served with 4 ounces of grilled pork tenderloin

Spring Break Recipes - Click Below

Soup It Up - Energy Bites - No BS Smoothie