Healthy Eating on Weekends: 10 Tips from Nutritionists

How to avoid temptation

Weekends are often more challenging to maintain a healthy diet. You're not constrained by your work schedule, and it's often during these times that you indulge or indulge in unhealthy treats. So how do nutritionists manage to resist temptation and choose healthy foods? We asked 10 nutritionists to share their best tips for healthy weekend eating.

Exercise every Saturday morning

"For the past three years, my husband and I have been working out with a personal trainer on Saturday mornings," says Amber Pankonin (a nutritionist, podcast host, and instructor at the University of Nebraska-Lincoln). How does this help her eat healthier? "I know I need to wake up early on Saturdays, which motivates me to eat healthy on Friday nights, avoid alcohol, and go to bed on time. On Saturday mornings, when I wake up, I have a light breakfast. After my workout, I feel a sense of accomplishment, which motivates me to continue eating healthier all weekend."

A healthy and clean kitchen environment

"Eating healthy is easier when you're surrounded by healthy food," says Heather Mangieri, a nutrition and fitness consultant and author of Fueling Young Athletes. That's why Mangieri keeps her kitchen stocked. "You can't eat what you don't have, so I intentionally don't bring home 'tempting' foods," she explains. This doesn't mean Mangieri doesn't eat sweets and other treats, she just makes them less accessible. "Getting in the car and driving to the ice cream shop requires more effort than opening the fridge and scooping a scoop of ice cream into a bowl. My rule is: If I want it, I have to get it."

Grocery shopping for the week on Saturday morning

Maya Feller, a New York City-based nutritionist, goes grocery shopping at 8 a.m. on Saturdays. "I make sure the fridge is stocked with healthy, balanced meals, restock the pantry, and buy fresh, seasonal fruits and vegetables," she says. "Having delicious, fresh food at home inspires me to cook and eat colorful meals."

Start every morning with 20 grams of protein.

On weekdays, Samantha Cassetty, a nutritionist and weight loss expert, starts her morning with protein smoothies rich in fruits and vegetables. On weekends, breakfast can be prepared at a leisurely pace. "I start with protein pancakes made with two ingredients (egg and banana). They're equally delicious and nutritious," she explains. When we eat, it's important not only to feel physically satisfied but also to feel satisfied with our food choices. This breakfast provides both. "I top them with blueberries and nut butter, so the pancakes become even more appetizing with a variety of colors and flavors."

Buy and prepare vegetables on Sunday

Marisa Moore, a nutritionist and MBA, shares her Sunday routine. "I chop onions, peppers, and carrots, which will be the base for stir-fries, omelets, and soups throughout the week, and I also bake or roast seasonal vegetables. Having a lot of vegetables ready makes for a quick meal." Moore also often cooks beans in a pressure cooker on Sundays.

Get at least 30 minutes of physical activity

This means setting aside at least half an hour on Saturday and Sunday, which can be difficult. "I'm the mother of active boys, and their activities have begun to impact my usual Saturday gym workouts," says Jenna Braddock (sports nutritionist and personal trainer at Make Healthy Easy and Off-Season Athlete). "I know that physical activity of any kind helps me maintain a healthy lifestyle." As Pankonin also says, regular exercise and physical activity lead to other healthy habits, including healthy eating. "On Monday morning, I won't feel like I have to start over and rebuild everything," explains Braddock.

Pamper yourself in moderation

Amy Goodson, a Dallas-based nutritionist and consultant, says that even if she indulges on Friday and Saturday nights, she does so within reason. "If I'm craving a higher-calorie snack like chips with spinach and artichoke dip, I'll have a salmon salad for dinner." Goodson also recommends enjoying dessert at least once a week and practicing portion control.

Don't skip meals

Many people skip breakfast or lunch on the weekends, anticipating dinner at a restaurant. "For me, it's a no-no," says Jessica Levinson, nutrition expert and author of "The 52-Week Meal Planner." "Besides breakfast and lunch, I often snack before going out to a restaurant—that way, I'm not completely hungry when I get to the table." Levinson also explains that "eating throughout the day keeps my metabolism going and prevents me from getting tipsy from cocktails or wine, which often leads me to unhealthy food choices or overeating."

Sit down at the table with the whole family

Christy Wilson (a consultant at the University of Arizona Campus Health Services and owner of Christy Wilson Nutrition) sets aside time on weekends to sit down with her family. "On weekends, I typically have more time to shop and cook, and I try to make the most of it!" It's tempting to eat out all the time on non-working days, but Wilson says having a well-stocked fridge encourages her to prepare healthy, home-cooked meals for the whole family.

Eat at the same time every day

Weekends lack the structure of the workweek, but it's still crucial to stick to a regular eating schedule. "I always eat breakfast, lunch, and dinner—though not necessarily at the same times as on weekdays," says Ginger Hultin, a registered dietitian and owner of ChampagneNutrition. This ensures consistency and prevents you from skipping meals. "Whether it's brunch with friends, a lunch on the go, or a celebratory dinner at a restaurant, I make sure I eat regularly on weekends when I'm out and about," explains Hultin.