Although the Great British Summer can be unreliable and the sun might be fleeting, when it does shine, nothing can beat this time of year. Whatever your workout plans are for this Summer, whether it’s working on your beach bod or taking some time off to recoup and relax, nutrition remains a priority. It might be easy to reach for that ice cream during the hotter days and that cold pint might seem very tempting, but Summer shouldn’t be an excuse to lose focus and it could be time to remind yourself that you can still enjoy those seasonal treats, without deviating from your nutrition plan.

The Traditional BBQ

Us Brits love a good BBQ and will find any excuse to wheel out the grill and light the coals. You’ll be thrilled to know that the humble BBQ is a great way to keep lean and get the protein required to build muscle, but you can look beyond the usual sausage and burger to achieve this.

Chicken Breast: Low in fat and high in protein, chicken breast is a staple for muscle building. Marinate with spices and rubs, then grill to perfection.

Steak: Opt for lean cuts like sirloin or flank steak. Steak is rich in protein and creatine, which supports muscle growth, and the chargrilled flavour is unbeatable. If you go for a hotter grill to get that flavour quickly, you can then reverse sear in the oven to cook to your preference.

Turkey Breast: Probably overlooked the most, but perhaps a leaner option than chicken, turkey breast is packed with protein and can be grilled similarly to chicken.

Salmon: Rich in protein and omega-3 fatty acids, salmon supports muscle recovery and reduces inflammation. Pop some lemon on there with a bit of fennel to zest it up.

Prawns: High in protein and low in fat, prawns are quick to grill and make a great addition to a muscle-building diet. Get a few on a skewer and even the kids will love this one.

Sweet Potatoes: Grilled sweet potatoes are a favourite being a great source of complex carbohydrates, providing sustained energy for workouts. They make a regular appearance in my meal preps!

Grilled Avocado: Avocado provides healthy fats essential for hormone production, which is crucial for muscle growth. Grilling gives it a smoky flavour. A lot of people might not consider grilling an avocado, but here’s your sign to do it!

What’s more, the result will be less greasy than cooking on the hob, making sure you get all the good stuff, without any of the nasty waste. Remember to use marinades which are low in sugar, like olive oil, lemon juice and natural spices or herbs.

Ice Cream Alternatives

Yeah we know, ice cream is awesome, but not the greatest for keeping lean. It can be tempting to reach for that ice cream cone after a long hot day, but some of these alternatives are just as good and a million times better for you…

Greek Yogurt with Berries: Grab a handful of strawberries, blueberries, raspberries for a dessert which is high in protein and low in sugar. Berries add natural sweetness and antioxidants and hits that sweet tooth just as good as ice cream. It’s easy and quick to make there…we won’t judge! Choose plain Greek yogurt to avoid added sugars and if you want that extra sweetness, just drizzle a bit of honey on…we won’t judge!

Protein Popsicles: If you’ve got some ice lolly moulds, these are amazing. With a scoop of protein powder, almond milk and fresh fruit you can blend all this together, then freeze for a sweet snack for any time of the day.

Cottage Cheese and Fruit: Ok, hear us out: Cottage cheese is rich in casein protein, which is slow-digesting and great for muscle recovery. Load up with pineapple and peaches for natural sweetness and vitamins. Quick, easy and yummy.

Chia Pudding: This dessert is simply a combination of chia seeds, unsweetened almond milk, vanilla extract, berries or a small amount of dark chocolate. Plop all this into a jar or bowl and let chill and thicken overnight. Chia seeds provide protein, fibre, and omega-3 fatty acids. Almond milk keeps it low in calories and sugar.

Salads can be Exciting!

Salads don’t need to be just iceberg lettuce and spinach! It can be a beautiful mix of vegetables, nuts, seeds and even fruit…yes fruit!

Quinoa and Black Bean Salad

Ingredients: Quinoa, black beans, corn, cherry tomatoes, red bell pepper, red onion, cilantro, lime juice, avocado.

Quinoa is a complete protein, and black beans add additional protein and fibre. The combination of veggies adds vitamins and antioxidants. Cook quinoa in advance and let it cool before mixing with other ingredients. Add a squeeze of lime juice for a fresh, tangy flavour.

Greek Salad with Grilled Shrimp

Ingredients: Grilled shrimp, mixed greens, cucumber, cherry tomatoes, red onion, kalamata olives, feta cheese, olive oil, red wine vinegar, oregano.

Shrimp is high in protein and low in fat. Feta cheese adds flavour and some protein, while the veggies provide a variety of nutrients. Marinate shrimp in a bit of olive oil, garlic, and lemon juice before grilling for extra flavour.

Chickpea and Spinach Salad

Ingredients: Cooked chickpeas, fresh spinach, cherry tomatoes, cucumber, red onion, feta cheese, olive oil, lemon juice, garlic powder.

Chickpeas are a great source of plant-based protein and fibre. Spinach and other vegetables add a variety of nutrients. Use fresh lemon juice and a touch of garlic powder for a simple and flavourful dressing.

Hopefully we’ve inspired your culinary expectations for this Summer and will put together your own delicious menus aimed at building muscle and supporting your fitness journey. Don’t forget to also check out the Gravity Fitness app for complete workout plans and more awesome content.