This post was first featured on the Dairy Makes Sense blog in July of 2015. 

Summer time is here and reading scores aren’t the only things that tend to slip during our vacation-filled months. Nutritious decisions tend to fly out the window when the temperatures soar and the grill fires up. Making great choices doesn’t have to mean hours of prep or staying behind to cook supper while everyone else enjoys the lake.

Try these simple trade-ups to keep you fueled and going all summer long.

1. Think grabbing a granola bar as you walk out the door is a great way to start your day? You are likely missing important protein to keep you satisfied and going strong. Try a protein-packed egg muffin. Mix together eggs, milk, cheese, meat and vegetables. Pour into a greased muffin tin and bake. The best part? They can be frozen then reheated in just minutes!

2. If snack time consists of a bag of chips or candy, why not try cottage cheese with cherry tomatoes (or peaches). The combination of protein and quality carbohydrates keeps blood sugars level, and helps to stave off hunger.

3. Beat the heat and cravings for sweets by making your own popsicles. Mix milk or yogurt with fresh, sliced fruit and freeze in a popsicle container. Don’t have a popsicle container? Use ice cube trays and toothpicks! These frozen treats are the perfect way to use up extra yogurt, milk and fruit. Let your imagination guide you.

4. Don’t rely on the drive thru for your summertime meals. Keep it simple by grabbing a packaged salad blend and topping with your favorite protein (chicken, tuna, salmon, or hardboiled eggs), veggies and shredded cheese. Add a yogurt or glass of icy, cold milk to provide you with a boost of essential vitamins and minerals and a hydrating kick!

Trading up your food choices throughout the day will help you stay on track and feel your best to beat the summer heat.