Example of an ideal SUMMER DIET


summer diet

With the summer diet, most of us like to get a nice tan without experiencing the harmful side effects from the sun’s rays. Some foods can help with this, as they naturally contain vitamins such as beta carotene, also known as Vitamin A, that can help produce melanin which protects our skin from the sun. Foods that contain beta carotene include sweet potatoes, peaches, carrots and dark leafy greens to name only a few.

Just because you begin to consume these fruits and vegetables regularly does not mean you can skip out on the sunscreen, in fact quite the opposite. You still need to slather on the white cream 15 minutes before sun exposure and reapply every 2 hours. This may be more often if you are swimming or sweating while playing sports as sunscreen is not usually as waterproof as it claims to be. By protecting your skin you are also protecting yourself from potential skin cancer and sun poisoning.

 For extra protection and to prevent premature aging caused by free radicals (atoms or molecules with an unused binding ability that damages other healthy cells with all its consequences), you also need to consume foods loaded with Vitamin C. Think citrus: oranges, lemons, limes, grapefruits, pommelos, tangelos, et cetera. Of course there are many other sources of Vitamin C, do your research to see what is in season in your area.

Now that we have this knowledge and are prepared to use it, why don’t you follow a diet and exercise plan like we have outlined below? These are mostly guidelines; feel free to add onto it or take away where appropriate and that pertains to your personal situation and goals. Again, these are only examples; it is up to you to determine how to use it properly. Of course these are good all year round, not just the summer.

  • Drink at least 1 ½ liters of water per day,
  • Avoid alcoholic beverages completely, or in absolute moderation,
  • Do not use too much salt as your body will retain water making you look and feel bloated,
  • Utilize healthy fats such as olive oil and avocados.

And now an example of a daily summer diet (3 Days):

Summer Diet Example Day 1:

Breakfast (every day) 

  • 1 glass of milk or 1 serving of low-fat yogurt, plain is preferable or top with a few berries
  • ½ cup of oatmeal as granola or hot and cooked
  • Fresh fruit
  • Hot tea, unsweetened or add a tablespoon of honey


  • Carpaccio with rocket salad, dressed with olive oil and lemon
  • 1 thin slice of whole wheat bread
  • A fresh fruit salad with cherries, apricots, peaches and bananas


  • Spaghetti with clams cooked with:
    Extra Virgin Olive Oil
    Dried chili peppers
    Salt and Pepper
  • Cooked spinach (without cream) mixed with lemon juice
  • Apricots

Summer Diet Example Day 2


  • Grilled chicken salad with green romaine lettuce, carrots, tomatoes, black olives and your choice of light vinaigrette
  • 1 slice whole wheat bread
  • Watermelon


  • Trout, tuna or swordfish in the oven, cooked with
    Roma tomatoes
    Slices of lemon
    Salt and pepper
  • Salad of grated carrots and corn
  • Fresh pineapple

Summer Diet Example Day 3

Lunch (you can prepare the night before)

  • Cold Brown Rice Salad with
    Fresh tomatoes
    extra virgin olive oil
    Salt and Pepper
  • Kiwi


Green peppers stuffed with lean ground meat and brown rice with olive oil

  • 1 slice whole wheat bread
  • Grilled veggies such as eggplant and squash
  • Fruit desired
Caution! Before you begin any diet and/or exercise regime, contact your doctor for his or her stringent advice. This information here is for example only, we are not medical professionals.


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