7 Practical Ways to Eat Lighter This Summer—While Still Feeling Satisfied

7 simple swaps for meals that feel light (but keep you full)

Hi there,

Warm weather calls for lighter eating, but that doesn’t mean you need to live on salads or feel hungry an hour after every meal. Eating lighter is about making smart choices, not restricting yourself.

Here are seven ways to eat light, stay full, and keep your energy steady all summer long. Included is a Sample 3-day menu, shopping list, and a few recipes to give you ideas.

1. Build your plate around produce.

Here’s one of my favorite everyday habits that makes a big difference—fill at least half your plate with water-rich vegetables or fruit. Think cucumbers, leafy greens, zucchini, watermelon, oranges, berries, and tomatoes—all full of hydration, fiber, and nutrients your body needs. These foods don’t just support your digestion and skin health; they also help you feel full and satisfied without weighing you down. It’s one of the easiest ways to boost energy, aid gentle detox, and maintain hormone balance—especially during times of stress, transition, or healing. So next time you're preparing a meal, ask yourself: “What can I add that’s juicy, fresh, and colorful?” Your body will thank you.

2. Swap heavy proteins for lighter ones.

When you aim to feel light, energized, and balanced, one of the smartest changes you can make is swapping heavy proteins—like fatty cuts of beef or processed meats—for lighter, cleaner options. Consider choices like grilled wild-caught fish, pasture-raised chicken, organic eggs, lean grass-fed beef, or plant-based proteins such as lentils, tempeh, and quinoa. These options are easier to digest, gentler on the liver, and still provide the amino acids your body needs for repair, hormone production, and steady energy. And don’t worry—you’re not sacrificing satisfaction. When you pair lighter proteins with water-rich veggies and healthy fats, you create meals that are both nourishing and deeply satisfying, without that sluggish after-meal crash.

3. Choose fresh flavors over creamy sauces.