Memorial Day weekend is here and that often means sunshine, BBQs, and time with the people you love. But if you’ve been working toward a health goal, the long weekend can come with a little extra pressure: Should I eat this? Should I skip that? How do I stay on track without missing out?

The truth is: it’s not about restriction. It’s about honoring what actually makes you feel your best. 🙌
Whether you’re grilling with friends, relaxing by the water, or just soaking up a slower weekend, there’s a way to stay committed to your goals and enjoy yourself.

Here are 5 simple, realistic strategies that work in real life — no food guilt required:

1. Eat Protein First

Start every meal with a solid source of protein, think grilled chicken, burgers, tofu, eggs, steak, or even a high-protein side dish.
Why? Protein keeps you full longer, helps curb cravings, and supports muscle tone. It’s a triple win — especially when there are lots of snack-y temptations around.

2. Choose One Indulgence You Actually Want

Not the food you feel obligated to eat.
Pick something that’s worth it like your grandma’s famous pie or a once-a-year favorite like potato salad. Let yourself enjoy it without guilt. And skip the random bites that aren’t even your favorite. That’s real food freedom.

3. Hydrate Between Drinks

Drinking alcohol? Try having a glass of water between drinks.
This simple habit keeps you hydrated, slows down your intake, and helps you avoid that “what happened last night?” feeling. Plus, your digestion (and energy levels) will thank you the next morning.

4. Take a 20-Minute Post-Meal Walk

A short walk after eating does wonders: it supports digestion, reduces blood sugar spikes, and helps you feel energized instead of overstuffed.
Even better? Use it as a way to catch up with family or enjoy some solo time in the fresh air.

5. Don’t Skip Meals to “Save Up”

It’s tempting to eat less earlier in the day if you know you’re having a big dinner — but that often backfires.
Instead, focus on balanced meals throughout the day. Keeping your blood sugar stable helps you stay in control, feel satisfied, and avoid the binge-restrict rollercoaster.

🎯 This Weekend’s Challenge:

Save this list to your phone and aim to check off at least 3 out of 5 tips. Small wins matter — and they stack up.

You’re not “starting over” on Tuesday.
You’re continuing to show up for yourself one decision at a time. 💪

Wishing you a happy, healthy Memorial Day weekend! 🇺🇸