Top News

Summer Fitness Tips: ‘Super plan’ of fitness in summer, keep yourself fit and cool with this high-protein diet

Samira Vishwas | May 11, 2026 8:24 PM CST

Summer Diet Plan: This time the summer season has arrived before time. In such a situation, taking care of your fitness between beach trips and vacation planning is a big challenge. To stay fit, just going to the gym is not enough, but your diet plays 70% role in weight loss and giving the right shape to the body. Ritika Samaddar, Regional Head (Dietetics), Max Healthcare, New Delhi, shares a very easy and effective high-protein diet plan for summers.

Start your morning with almonds and eggs
Start your day with a handful of California almonds. These almonds are rich in protein, healthy fats, vitamin E and magnesium, which maintain the energy levels in the body without causing sugar spikes. Have it with two boiled eggs. This combination will not only give you complete protein, but will also keep you from feeling hungry for long on busy mornings.

lunch
Avoid heavy carbs (like too much bread or rice) at lunch, as these are difficult to digest. Opt for Grilled Chicken Breast Salad instead. Include mixed greens, cherry tomatoes and cucumbers in it. This meal will not only give you lean protein and fiber, but will also keep your body hydrated through vegetables, which will make you feel light and fresh throughout the day.

Evening snack
In the evening, when energy starts to wane, consume Greek yogurt and one spoon of chia seeds. This breakfast is rich in probiotics which is excellent for gut health. Chia seeds give you energy for a long time and yogurt provides internal coolness to the body.

dinner
Keep your dinner rich in nutrients. Baked salmon fillet with quinoa and steamed broccoli. Omega-3 fatty acids present in salmon keep the skin healthy and reduce inflammation in the body. This combination of quinoa and salmon helps in muscle repair and makes weight management easier.

Expert’s special advice
According to Ritika Samaddar, it is most important to control the quantity of food for fitness. Avoid heavy food in the afternoon, drink adequate amount of water and do light exercise daily. These small changes will not only help you lose weight but will also keep you energetic in this scorching summer.