Nutrition Advice
13 Hydrating Recipes to Support Your Body
Hydration isn’t just about how much water you drink. The foods you eat can also contribute water, fiber, and electrolytes to help support hydration more steadily. These 13 recipes make it easy to put that idea into practice, with fresh, produce-forward meals and snacks for every part of your day.
Hydration doesn’t start and end with what you drink. Eating whole foods with high water content also ups your intake of fiber and electrolytes, which helps your body hold onto that hydration more steadily.
These 13 recipes turn that science into more than just “eat your fruits and veggies,” with delicious ideas for sneaking in extra produce at every meal (and snack!).
1. Steak Plate
No need to overthink it— fresh, seasonal veggies and a good piece of steak is an easy weeknight dinner you’ll always look forward to. If you’re after the perfect sear, be sure to pat your steak dry with paper towels and season with salt and pepper the night before!
2. Kiwi Berry Shake
Blackberries and kiwi make this shake taste like a treat, while soy milk (or your milk of choice), protein powder, and hemp seeds deliver serious protein and fiber.
3. Blended Gazpacho
Packed with veggies, this chilled, fresh-flavored soup is deceptively filling thanks to bread and collagen peptides blended in, and crumbled feta on top.
4. Crispy Tofu Rice Bowl
If you don’t already have gochujang on hand, this recipe is worth picking some up. It’s a little sweet, a little spicy, and the perfect complement for this tofu, rice, and cabbage bowl.
5. Frittata & Berries
So savory and satisfying, this breakfast frittata might just make it into your lunch and dinner rotation too. Best of all, it bakes in one skillet for easy cleanup.
6. Grilled Chicken Salad
Looking for something different from your garden variety salad? Try this: a simple base of baby arugula and grilled chicken, jazzed up by an easy Dijon dressing, juicy peach, and summer squash.
7. Lentil Bowl
Packed with plant-based protein and fiber, lentils are the perfect base for a filling, healthy bowl. This one is brightly flavored with lemon juice, sliced scallion, and chopped mint.
8. Savory Breakfast Bowl
Give your scrambled eggs an upgrade! This bowl packs extra protein with black beans and crumbled feta, and sneaks in a couple of servings of veggies too.
9. Ruby Red Protein Smoothie
Plum and cherries give this smoothie its beautiful flavor and perfectly tart taste, while soy milk, protein powder, and flaxseed meal bring up the protein and fiber.
10. Tofu & Cucumber Salad Rice Bowl
This warm, protein-packed rice bowl is a simple yet satisfying meal that's perfect for lunch or a quick weeknight dinner. Tangy quick-pickled cucumbers pair beautifully with hearty brown rice, tofu, and a hard-boiled egg, creating a balanced dish that's full of fresh flavor and nourishing ingredients.
11. Tropical Smoothie Bowl
Cool off with this refreshing tropical smoothie bowl packed with plant-based protein, naturally sweet pineapple, and fiber-rich toppings. Creamy, satisfying, and ready in just minutes, it's the perfect breakfast, post-workout meal, or healthy summer snack.
12. Summer Salad
Fresh, colorful, and full of contrast, this Summer Salad combines sweet watermelon, crisp Bibb lettuce, creamy feta, and fresh mint in a light white wine vinaigrette. It’s a refreshing side dish or light meal that celebrates seasonal produce while delivering heart-healthy ingredients and bright Mediterranean-inspired flavors.
13. Chickpea Salad with Tomato & Cucumber
This refreshing, Mediterranean-inspired salad comes together in minutes for an easy summer lunch or dinner. Crisp cucumber and juicy tomato create the perfect base for protein-packed chickpeas and briny olives, while fresh lemon juice and cumin brighten every bite.
