Nutrition Through Football Season: No Excuses!

Football season is here, and with it come wings, pizza, chips, beer, and hours on the couch. The games are fun, but the food spread can wreck your progress if you let it. What usually starts as “just Sunday” turns into Thursday night kickoffs, Saturday tailgates, and Monday night recoveries. Before you know it, you’ve written off half the week.

The truth is, football season doesn’t derail people—choices do! You don’t need to give up the foods you love or sit out the fun. You just need to be intentional and have some go-to swaps ready.

Common Pitfalls

• Mindless snacking: Eating from an open bag or platter until it’s gone.

• Liquid calories: Beer, soda, cocktails, and sweet teas add up fast.

• Weekend creep: Letting one game day indulgence spread into the whole weekend.

Smarter Game Plan

1. Eat Before Kickoff

Have a solid, protein-packed meal before the game. When you’re satisfied, it’s easier to make better choices when the snacks come out.

2. Bring Something Better

Be the one who shows up with a healthier dish. Not only do you guarantee yourself an option, but others usually appreciate it too.

3. Pick Your Plays

You don’t need to eat everything. Choose one or two splurges you really want—like a couple slices of pizza or a beer—and balance the rest with lighter choices.

4. Hydrate Smart

Water between drinks keeps calories down and helps the next morning.

5. Don’t Skip the Workout

Get a lift, run, or BJJ session in earlier. You’ll feel better and offset some of the extra calories.

Healthy Football Recipes

Try swapping out the usual calorie bombs for these lighter game-day options:

• Greek Yogurt Buffalo Chicken Dip

Shredded chicken breast, hot sauce, non fat Greek yogurt, and light cream cheese baked until bubbly. High protein, big flavor, fewer calories.

• Turkey or Chicken Chili

Lean 93% or leaner ground turkey, beans, tomatoes, and spices. Easy to batch cook, high in protein and fiber, perfect for game day bowls.

• Air-Fried Wings or Chicken Strips

Season drumettes with garlic, paprika, or lemon pepper and crisp them in the air fryer instead of frying in oil. Chicken breast strips offer an even leaner option.

• Protein Nachos

Use Quest Protein chips (available at the Rev Storefront) or sliced bell peppers as the base, top with lean ground beef or chicken 93% or leaner, black beans, salsa, and a little low fat shredded cheese.

• Veggie Tray with Greek Yogurt Ranch

Cut up carrots, celery, cucumbers, and peppers with a homemade ranch dip made from Greek yogurt and seasoning packets.

• Sweet Potato Fries

Cut into wedges, spray lightly with olive oil spray, salt, and paprika, and bake until crispy. Great swap for greasy fries.

• Shrimp Cocktail Ring

My MVP at an event. Chow down on lean protein, chase down with a glass of water or seltzer and feel yourself fill up.

• Fresh Fruit

Instead of sugary desserts, stick with micronutrient dense fruit! Refreshing, filling, and hits the sweet tooth without a sugar crash and guilt.

Final Whistle

Football season doesn’t have to mean falling off track. Plan your meals, bring your own healthy options, and pick your indulgences wisely. You’ll enjoy the games, stay on top of your nutrition, and roll into the holidays ahead of the curve—not behind!