Stay Hydrated This Summer: A Dietitian-Crafted 7-Day Meal Plan for Refreshing Meals

Staying hydrated is key, especially in hot weather. Did you know the food you eat contributes to your hydration? This 7-day meal plan is designed to keep you refreshed while providing balanced nutrition.

Meal Plan Overview

This plan is set around 1,800 calories, but it can be adjusted to fit 1,500 or 2,000 calories. Each day includes at least 75 grams of protein and 30 grams of fiber. It focuses on high-water-content foods and keeps added sugars low—three grams or less throughout the day.

Hydrating Foods to Include:

• Watermelon
• Cucumbers
• Apples
• Lettuce
• Tomatoes
• Cabbage

You’ll also find protein sources like tuna and shrimp that are hydrating. This way, delicious meals can help you stay cool without a sugar overload.

Daily Meal Breakdown

Let’s dive into what you can eat each day.

Day 1

• Breakfast: Muesli
• Morning Snack: Peanut butter
• Lunch: Chicken salad
• Afternoon Snack: Nut butter with an apple
• Dinner: Shrimp kebabs

Daily Total: 1,807 calories

Day 2

• Breakfast: Smoothie
• Morning Snack: Peanut butter
• Lunch: Salmon bowl
• Afternoon Snack: Nut butter with an apple
• Dinner: Salad

Daily Total: 1,796 calories

Each day continues with similar meals, making it easy to mix and match based on your preferences. You can modify snacks or entire meals to adjust calorie intake.

Staying Hydrated: More than Water

Water plays a crucial role, but food can be just as important. Proper hydration does the following:

• Regulates body temperature
• Supports joint health
• Improves brain function
• Aids kidney and digestive health

Recent studies indicate that well-hydrated individuals may even experience lower blood pressure. So, incorporating more water-rich foods along with drinks can nourish your body effectively.

Flexibility and Adaptation

Feel free to swap out meals you don’t enjoy. The meals are created to ensure balanced nutrition, but you should choose foods that you love! Whether you prefer the same breakfast every day or want to mix it up, that’s entirely up to you.

Conclusion

Drinking enough water and eating the right foods can significantly impact your health. Hydration is not just about thirst; it’s about your body’s overall well-being. By focusing on water-rich foods in this easy-to-follow meal plan, you can stay refreshed and energized all summer long.

For more detailed recipes and insights, visit EatingWell.

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