🌲 Staying On Track While Camping or Lake Days

Time outdoors doesn’t have to mean falling off track. This is one of the best opportunities to reconnect with your body, move naturally, and enjoy simple, nourishing food.

☀️ Mindset for the Weekend

  • Progress > perfection
  • Focus on how you feel (energy, digestion, satisfaction)
  • Keep things simple and intentional

💡 Simple Habits That Make a Big Difference

🍹 Alcohol Awareness

  • Alcohol can slow fat loss, increase cravings, and impact sleep
  • Best option: skip it
  • If choosing to drink: keep it to 1 max
  • Swap ideas: sparkling water + lime, electrolytes, diet soda

🌿 Be Present

  • Enjoy the water, sunsets, and slower pace
  • Be in the moment with your people
  • Satisfaction outside of food helps reduce overeating

🚶‍♀️ Move Naturally

  • Walk, swim, paddleboard
  • Play games, explore trails
  • Stay active without “working out”

🔥 Cooking Style

All meals are designed to be cooked:

  • Over the fire 🔥
  • In a cast iron skillet
  • On a simple camp cook stove

🍳 BREAKFAST

Coffee + Apple + Turkey Sausage + Hashbrowns 

OR 

Protein Coffee + Apple + Hashbrowns

How to Make

  • Heat turkey sausage in skillet or over fire
  • Cook hashbrowns in skillet (minimal oil or cooking spray)
  • Slice apple on the side
  • Coffee + 1 tbsp Nutpods creamer

Approx Macros

  • Calories: ~400
  • Protein: 30g
  • Carbs: 40g
  • Fat: 12g

🥗 LUNCH

Chicken Salad + Broccoli Salad + Skillet Potatoes

🍗 Chicken Salad

Ingredients

  • 4 oz cooked shredded chicken
  • ¼ cup plain Greek yogurt
  • 1 tbsp light mayo
  • Celery, onion, mustard, salt/pepper

Directions

  • Mix everything together ahead of time
  • Keep chilled in cooler

🥦 Broccoli Salad

Ingredients

  • 1 cup chopped broccoli
  • 2 tbsp Greek yogurt
  • 1 tsp apple cider vinegar
  • 1 tbsp sunflower seeds
  • Optional: small sprinkle dried cranberries

Directions

  • Mix ahead of time and store cold

🥔 Skillet Potatoes

Ingredients

  • 1 cup diced potatoes
  • Seasoning (garlic, salt, pepper)

Directions

  • Cook in cast iron skillet over fire until crispy

Approx Macros

  • Calories: ~500
  • Protein: 45g
  • Carbs: 50g
  • Fat: 14g

🍽️ DINNER OPTION 1

Burger Plate + Potatoes + Salad + Apple

🍔 Burger Plate (No Bun)

Ingredients

  • 4 oz lean beef or turkey burger
  • Lettuce, tomato, onion, mustard

Directions

  • Cook burger over fire or skillet
  • Serve over lettuce or as-is with toppings

🥔 Potatoes

  • 1 cup hashbrowns or diced skillet potatoes

🥗 Simple Salad

  • Mixed greens
  • 1 tbsp light vinaigrette

🍎 Side

  • 1 apple

Approx Macros

  • Calories: ~550–600
  • Protein: 45g
  • Carbs: 55g
  • Fat: 15g

🍽️ DINNER OPTION 2

Chicken Sausage + Potatoes + Green Beans

🌭 Ingredients

  • 1–2 chicken sausages (5–6 oz total)
  • 1 cup diced potatoes
  • 1–2 cups green beans
  • Seasoning: garlic, salt, pepper

🔥 Directions

  • Cook potatoes in skillet until crispy
  • Add green beans and sauté until tender
  • Heat chicken sausage over fire or slice and cook in skillet
  • Season everything to taste

Approx Macros

  • Calories: ~550
  • Protein: 45g
  • Carbs: 50g
  • Fat: 15g

🧊 Prep Tips

  • Pre-cook chicken ahead of time or use already cooked rotisserie chicken found in deli area
  • Chop veggies before leaving
  • Portion meals for grab-and-go ease
  • Bring simple seasonings + spray oil

🎯 What Success Looks Like

  • You stayed consistent—not perfect
  • You fueled your body well
  • You moved and enjoyed being outside
  • You didn’t let a weekend turn into a setback

💬 Final Reminder

You don’t need a perfect routine to see results—you need a plan that works in real life.

This is how you build momentum that lasts. 🌿