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Healthy Meals to Pair With ONE ROQ Vodka


July 29, 2019

If you have an active social life, this means vodka is most likely part of your diet. But if you’re worried about delicious cocktails affecting your fitness goals, we have some good news for you: You can keep drinking.  This summer, enjoy every party with ONE ROQ’s effortless meal plan to help you maintain healthy eating habits.

Basic facts you should know before changing your diet.

Before you swap out your cheeseburger slider for a salmon salad, you should be aware of how certain foods affect your body. Once you have an understanding of essential nutrients, you have a better chance of staying consistent. 

Know your protein.

For one, you should be consuming about .4 to .5 grams of protein per pound of body weight daily. Since protein reduces hunger and increases your metabolism, it can help with weight maintenance or weight loss. To make sure you’re staying on top of your daily protein intake, be sure to meal prep so you can avoid any temptations while eating out.

Eat your greens.

Broccoli, cabbage, celery, brussels sprouts, and spinach all contain fiber, phytochemicals, and micronutrients that assist in burning fat. You can also use coconut oil or olive oil to cook your vegetables. This will give extra flavor and add healthy fats to your recipe.

Stay hydrated while drinking alcohol.

Consuming protein-rich foods before going out not only delays the absorption of alcohol in your body, but it also keeps you feeling full throughout the night. Eggs, oats, bananas, salmon, and berries help manage hunger, keep you hydrated, and help prevent hangovers the next morning. 

Easy recipes anyone could follow. 

Now that you have a better idea of which foods you should eat, we’ve created an easy-to-follow meal plan for breakfast, lunch, and dinner. 


Start off with two eggs over-easy, two slices of turkey bacon, half an avocado, and a side of Greek yogurt. You can also use coconut oil to grease your pan since it’s high in healthy saturated fats. These fats assist in burning body fat and give your body a quick source of energy. This breakfast is key because eggs, turkey bacon, and Greek yogurt are all high in protein. Eggs are also high in B vitamins, which are necessary for gaining muscle and energy production.  If you’re vegetarian or vegan, be sure to get your avocado fix for those healthy fats, and consider mixing your favorite protein powder in a batch of pancakes. 


An easy summer lunch is a mix of kale salad with pomegranate, pecans, goat cheese, and lemon vinaigrette dressing.  Kale is known to be a superfood packed with nutrients and antioxidants, such as several B vitamins, potassium, calcium, and copper. It’s also packed with vitamin A, C, and K. These nutrients are essential to refueling before and after drinking alcohol.  Pomegranates also contain vitamin C and are known for aiding digestion and anti-inflammatory properties. Pecans are another digestive aid and anti-inflammatory that help with weight loss. Goat cheese is mainly added to this recipe for flavor, but it also contains some healthy fats, protein, calcium, copper, and phosphorus, which all help keep bones strong and functioning.


For your final meal of the night, try oven-roasted chicken, vegetables, and brown rice or quinoa.  Chicken breasts typically contain around 26 grams of protein, along with the B vitamins niacin and B6, which help promote muscle gain. All vegetables are a good choice, but Brussels sprouts, garlic, and sweet potatoes are packed with nutrients to help you recover from a night out.  Brussels sprouts are full of Vitamin K, A, C, folate, and potassium, which aid in detoxification within the body by 15-30%. Garlic and sweet potatoes are both nutrient-dense root vegetables.  Garlic can be used to season foods while lowering blood-sugar levels, and sweet potatoes contain about 4 grams of fiber, 2 grams of protein, vitamin C, vitamin B6, vitamin A, and potassium per potato.  Brown rice is a good source of carbs, which are key before exercising. Carbohydrates provide your body with energy to sustain you during any physical activity. Quinoa is also a carb and contains fiber, magnesium, and phosphorus. Magnesium is critical for muscle and nerve function. Pretty simple meal plan, right? Now that you have a better idea of how to eat healthy while sipping your favorite ONE ROQ cocktail, you won’t have to worry about straying far from your fitness goals. If you decide to recreate any of these recipes, be sure to share a photo and tag ONE ROQ Vodka.

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