How to Reboot Your Nutrition After a Summer Slump

Let’s be real—summer can throw your routine straight out the window. Between backyard barbecues, vacations, weddings, and long days outside, it’s easy to lose sight of your usual healthy habits. If you’ve been feeling a little “off track” lately, you’re definitely not alone.

But here’s the good news: you’re just a few simple choices away from getting back on track—and we’re here to help you do it.

1. Ditch the All-or-Nothing Mindset

Too many people wait for a “perfect” Monday to restart their health habits. The truth? You don’t need a clean slate. You just need your next meal to be a little better than your last. One smart meal turns into two. Then three. Momentum builds from consistency, not perfection.

Try this: Commit to tracking your meals for just 3 days this week. No pressure, just awareness.

2. Dial In Protein at Every Meal

If you’re trying to lose fat, build muscle, or just avoid crashing midday, protein is non-negotiable. The problem? Summer food is usually heavy on chips and dips, light on lean protein.

Aim for:

About 0.7–1g of protein per pound of body weight per day. That’s roughly 25–35g per meal for most people.

Quick fixes:

• Add in a Double Protein Signature Meal to boost your protein intake, fast.

• Add a scoop of hCODE whey isolate to smoothies or Greek yogurt.

3. Plan Your Meals (But Keep It Simple)

Don’t overcomplicate it. You don’t need a 30-ingredient Pinterest recipe every night. Just 3–5 go-to meals that you rotate through can be enough.

Short on time? That’s where we come in. Our prepped meals take all the work off your plate (except the eating part). And you can order online for Monday pickup or delivery.

4. Build Back Habits One at a Time

Instead of saying “I need to fix everything,” just focus on one small win this week.

Maybe it’s:

• Drinking 60+ oz of water each day

• Eating veggies with lunch

• Going for a 10-minute walk after dinner

Start small. Stack success.

5. Freeze a Few Meals for Busy Weeks

Back-to-back activities? Keep a couple meals in the freezer for weeks where life is extra. That way, when your willpower is low, your food doesn’t have to be.

Final Thought:

You don’t need to overhaul your life overnight. You just need to make one better decision at a time. Summer slumps happen—but they don’t have to define the rest of your year.

Let’s get back on track together. Start by locking in your meals for next week [here].