Summer has arrived early, and with beach trips on the horizon, now is the perfect time to kickstart your fitness routine. While gym sessions are essential, diet plays an equally vital role in sculpting and maintaining a healthy body weight. Ritika Samaddar, Regional Head of Dietetics at Max Healthcare – New Delhi, recommends this straightforward, protein-rich plan featuring California Almonds, Greek Yoghurt, and Salmon.

Morning Kickstart: California Almonds and Boiled Eggs

Begin your day with a few California Almonds. Rich in protein, healthy fats, vitamin E, and magnesium, they help sustain energy levels without sudden spikes. They are an excellent addition to any fitness-focused diet. Pair them with two boiled eggs for complete protein. This combo is portable, filling, and perfect for busy mornings.

Lunch: Grilled Chicken Breast Salad

Opt for grilled chicken breast tossed with mixed greens, cherry tomatoes, and cucumber. This meal delivers lean protein, fibre, and hydration from veggies, keeping you light yet satisfied through the afternoon.

Evening Snack: Greek Yoghurt with Chia Seeds

Recharge in the late afternoon with Greek yoghurt topped with a teaspoon of chia seeds. This snack delivers probiotics for gut health, sustained energy, and a refreshing, cooling effect.

Dinner: Baked Salmon with Quinoa

End your day with a baked salmon fillet served alongside cooked quinoa and steamed broccoli. This nutrient-rich plate offers omega-3 fatty acids for skin health, anti-inflammatory benefits, and complete proteins to support overnight muscle repair. This simple routine emphasises supporting muscle building, controlling hunger, and aiding weight management. Avoid heavy carbs in the afternoons as they are difficult to digest. Aim for portion control, good hydration and light exercise. These easy, practical tips can help you stay fit and energised during the summer heat.