Summer is a time for fun, relaxation, and enjoying the outdoors. However, the heat can make cooking a chore, and it's easy to fall into unhealthy eating habits. Meal prepping is a great way to stay on track with your health goals while still enjoying all that summer has to offer. Cold lunches and quick, no-heat breakfasts are key for staying cool in the heat of summer! For those of us without air conditioning, the summer heat can drive us completely out of the kitchen. This can become a problem if you’re trying to keep up with healthy meal prep meals made at home. Here’s what I’ve got for you on the keep-cool-and-meal-prep front. Some of these ideas might be obvious, some others not so much.
Essential Meal Prep Tools for Summer
Having the right tools can make meal prepping easier and more efficient. Here are some essentials:
- 3 Compartment Glass Meal Prep Containers: Perfect for make-ahead meals where you want to keep things separated.
- Instant Pot Duo Plus 6 Qt: Using the Instant Pot is a great alternative to meal prepping with an oven or stove.
- Pint Sized Wide Mouth Mason Jars: The extra wide mouth makes it easy to use a spoon and eat all the way to the bottom or store cut veggies and easily fit your hands in the jars!
Breakfast Ideas
Breakfast doesn't have to heat up the house! Here are some no-cook and minimal-cook breakfast ideas to start your day off right:
Overnight Oats
Overnight oats are a classic summer breakfast. You either love 'em or hate 'em! We do all sorts of flavors and combos, which is why I created this base recipe to mix with any flavor protein powder.
Yogurt Parfaits
Yogurt parfaits are always a great choice. Change up the yogurt flavor, the fruit, the granola, you name it!
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Cottage Cheese English Muffins
I had never thought of using an English Muffin as a vessel for cottage cheese, but I think it’s worth a try! Honey and berries are a match made in heaven.
Instant Pot Egg Bites
I think the Instant Pot does a really good job making egg bites. You can change the veggies or add some breakfast meat with this recipe.
No-Bake Granola Bars
A little rice krispie bar revamp! No marshmallows here, but I did add dried coconut, sunflower seeds, and dried cranberries for a little more of a breakfast vibe.
Muesli
If overnight oats are not so much your thing, have you thought about trying muesli? It's usually a dry mixture of rolled oats, dried fruit and nuts. Pour on some milk, and breakfast is served! This works best (in my opinion) with quick cooking rolled oats. They are the thinnest and easiest to chew!
Instant Pot Oatmeal
Not standing over a hot stove can make all the difference in your temperature level when it's too hot. So if you're craving hot oatmeal but wanna skip the stove, the Instant Pot can do that too!
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Smoothies
It doesn't have to be this smoothie (okay but this smoothie rocks), but I definitely recommend smoothies for hot weather breakfast. You can even take it a step further and make smoothie packs. This way, you can dump one bag right into the blender, instead of getting out alllll the smoothie ingredients every time!
Chia Seed Pudding
Another way to parfait? With chia pudding! This post have four different options for a fruit layer between the vanilla chia pudding. If you aren't a yogurt person, this is a great option to try!
Lunch Ideas
Lunch basically takes place at the hottest part of the day, so why not prep something no-cook to keep the temps down? One way to go for less cooking? Use a can of chickpeas!
Pinwheel Sandwiches
Since I'm obsessed with those pinwheels from the grocery store deli, I decided to work out a homemade version! Okay yes, you'll need to use the stovetop to cook the pasta, but other than that, no more cooking.
Canned Meat Creations
When looking for no-cook meals, don't forget about canned meats like tuna and chicken.
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Mason Jar Salads
Mason jar salads are always a good meal prep option, but this one especially. Two reasons this recipe is gold: it's a great way to use up summer tomatoes, and it's perfection if you love cheese for lunch. Pleasing on the eyes and on the stomach!
Hummus and Chicken Plate Lunches
A tub of hummus split four ways is the perfect serving amount for four of these chicken & hummus plate lunches.
Noodle Jars
Noodle jars! Like a mason jar salad but with noodles too. I love how many veggies and flavors you can pack into these jars!
Flavored Tuna Packets
Here's my version of those flavored tuna packets from the grocery store! One can of tuna makes two flavors, so you can mix and match your favorite flavors.
Chickpea Salad
Another one for the chickpea lovers! This salad can be modified with your favorite veggies, fresh peppers, etc. and it's all covered in a simple lemon cumin dressing you’ll love!
Adult Lunchables
These are my favorite kind of lunches - adult lunchable style! This one looks absoutely delightful. I love the Greek inspiration including the feta, olives and cucumbers.
Dinner Ideas
Slow Cooker Recipes
Your slow cooker is your secret weapon for easy summer dinners. It cooks food at a lower temperature over a longer period of time, so it won’t kick your AC into overdrive. Plus, it’s perfect for set-it-and-forget-it recipes on busy summer days. Slow cooker recipes like this one are great for busy days because you can simply throw the ingredients in and continue to work on your to-do list while your dinner cooks. The simple crockpot pulled pork makes every bite so satisfying and is perfectly complemented by tangy slaw and pickles served over rice. When I want a summer dinner I can make ahead and warm up when it’s time to eat, this crockpot chicken taco recipe is what I turn to. I serve this saucy slow-cooked BBQ beef over baked sweet potatoes or as the main protein for a baked potato bar. It’s also great stuffed into veggies, like bell peppers, or served in buns or wraps, too. I use everyday pantry spices, including cumin, chili powder, oregano, and cinnamon to create this perfectly spiced shredded pork that I can serve as tacos or dinner bowls over rice and with a drizzle of a simple cilantro-lime sauce. I created this salsa verde chicken recipe one night as I was craving tender, juicy shredded chicken to serve bowl style, over rice or cauliflower rice. I had a jar of salsa verde, so I dumped that into the slow cooker along with a few spices and boneless skinless chicken thighs. Dressed up with some sliced radishes and avocado, this simple dinner turned out to be a family hit.
Quick Stovetop Meals
If you do have to turn on the stove, you’ll want to make it as quick as possible to avoid heating up the house.
Grilling Favorites
Firing up the grill is the perfect solution if you want to avoid using the oven or stove. From grilled meats to veggie kabobs to pizza, there are so many foods you can cook on the grill with delicious results. Marinated in Greek flavors then grilled to perfection, these chicken kebabs are probably my favorite easy, flavorful, and healthy summer meal. These turkey burgers studded with feta cheese and spinach are one of the first grill recipes I created for this site. Thanks to the additions, they are perfectly juicy and incredibly flavorful. Don’t have a grill? It wasn’t until last summer that I discovered kebabs are a fresh, fast, and delicious way to grill salmon. These light and lemony salmon skewers are tender, healthy, and so good when served right off the grill with a drizzle of creamy yogurt sauce. I like to mix sweet and savory flavors, so that was the inspiration for this grilled pork tenderloin recipe that comes with a simple fresh pineapple salsa that makes every bite so darn delicious. The pork cooks perfectly tender and juicy with this method so it’s an easy grilled recipe for weeknights. Sometimes simple is the best way to go and that’s the case with these steak skewers made with sirloin steak, onions, red peppers, and a quick marinade. When it’s the time of year for grilled pork chops, I always turn to this recipe that is so easy, juicy, tender, and delicious. My popular Honey Mustard Sauce takes this recipe to the next level for summertime weeknight dinners that hit the spot. This recipe is part pizza, part burger and perfect for those nights when my family can’t decide between the two! I top lean ground beef patties with flavorful pizza sauce for a summer grilled recipe that is both kid- and adult-friendly. My kids love anything with pineapple, so I had the idea to make these Hawaiian-inspired kebabs that are made with quick-to-assemble, healthy ingredients. My husband and I collaborated on this naturally tender and juicy pork burger recipe. He incorporated ginger, garlic, and jalapeño into the burgers, and I had the idea to top them with a creamy slaw made with peanut sauce. When I’m craving a shrimp dinner, these simple grilled shrimp tacos always come to mind for a 30-minute weeknight dinner recipe that hits the spot in summer.
Dishes You Can Serve Cold
Dishes like pasta salads, sandwiches, wraps, and spring rolls are best served cold-and often require little to no cooking. These sriracha lime noodles are best served cold and make for a deliciously refreshing summer dinner idea. The fresh, tangy flavors of Mediterranean cuisine taste especially good during the summertime. This no-cook summer dinner idea truly could not get any easier. Simply load up store-bought tostada shells with toppings like refried beans, avocado, and cotija cheese for a tasty, satisfying dinner that takes minutes to throw together. Tropical flavors like mango are ideal for summer weather, especially when paired with a kick like some chili sauce. This recipe is made with simple ingredients, but the flavor is anything but simple. A mix of Mediterranean veggies and a handful of fresh parsley level up the flavor profile, and the feta cheese adds a mouth-watering creaminess. This light, refreshing dish is the perfect summer pasta recipe. Next time you’re planning a day by the water, bring these Italian pressed sandwiches. Panzanella is a chopped salad from Italy that combines tomatoes, cucumber, onion, capers, crusty bread, and vinaigrette for a tasty salad. Burrata is a top-tier cheese IMO, and it’s even better when paired with ripe tomatoes, herbs, oil, and vinegar. If egg rolls are always on your takeout order but you’re too intimidated to try to fry them up at home, this recipe is for you. Whether you need a recipe for a barbecue or picnic, or you just want an easy meal prep recipe, try this chicken salad. This salad is essentially a charcuterie board served on a bed of lettuce, so if you’re a cheeseboard girly, you’ll love this recipe.
Summer Salads
I find myself craving this bowl as soon as I change the calendar to June. Crisp greens and creamy hummus are topped with a pile of rainbow-colored veggies and perfectly grilled steak in this Mediterranean-inspired steak bowl. These healthy salmon and quinoa bowls have all the Mediterranean flavors I could think of: lemon- and herb-marinated salmon, garbanzo bean salad, tender quinoa, crisp greens, feta cheese, kalamata olives, and homemade Tzatziki. When I want to put a fresh spin on taco night, I make these easy beef taco bowls. My husband and kids like to customize their own bowls, adding rice, cheese, salsa, cherry tomatoes, diced avocado, and corn chips. This simple stuffed zucchini recipe is another favorite to make with my garden zucchini harvest, and my kids think they’re so fun to eat, too. In the summer, especially on really hot days, I often crave a simple salad for dinner. But at the same time, I want to make sure I’m getting enough protein to keep me satisfied and nourished. Thanks to the chickpeas and chicken, this main dish salad provides an impressive 40 grams of protein per serving. I love a steak salad because it always feels filling and light at the same time. The sweet-and-spicy dressing is so good that I want to lick the plate when it’s all done. I love anything with pesto, not only because it’s a perfect way to use up fresh basil from my garden, but also because it’s always so delicious. The vibrant flavors in this easy chicken pesto summer pasta salad are one of my daughter’s favorites. When strawberries are so big, bright, and sweet in the summer months, I use them to make this strawberry spinach chicken salad. This cold ramen noodle salad has quickly become a favorite of mine. I love classic caesar salad and those flavors were the inspiration for these salmon caesar salad bowls that are both fresh and satisfying. They feature flakey salmon, shaved parmesan, tender grains, sliced radishes, and fresh romaine all served in a bowl topped with crispy chickpeas and caesar dressing. This fresh veggie chopped salad is so bright and perfect for summer meals. The goat cheese melts into the ingredients making every forkful taste absolutely delish. I often pair it with grilled chicken breast or pork chops. When I want something a little fancier than a spinach salad, this arugula salad always hits the spot. It has a delicious lemon-Dijon vinaigrette and the toasted almonds on top make every bite so good. This no-lettuce chopped salad features quick marinated cucumbers, red onion, and tomatoes with chickpeas, kalamata olives, and crumbled feta. I wait all year long for the moment that fresh peaches are in season. It’s hard for me to decide what’s the star ingredient in this summer side salad. This recipe came to me one day as I was using up leftover ingredients from my fridge. When I discovered that thinly shaved raw Brussels sprouts create a unique alternative to cabbage for slaw recipes, I knew I had to create this recipe. Here’s another no-lettuce salad that I love to serve with summer dinners. It features cooked quinoa, chopped fresh veggies, black beans, corn, avocado, cherry tomatoes and a simple chili-lime vinaigrette. Growing up in the Midwest, I’d be amiss not to have sweet corn and fresh summer tomatoes on my list of favorite summer sides. This simple salad combines those iconic summer veggies, as well as creamy avocado and a zest lime vinaigrette. For a stunning summer salad, this corn salad never disappoints. When I make it, I feel like I’m serving something right off the pages of a food magazine. The unusual combination of ingredients works so well together and every bite is a full burst of fresh flavors.
Stir-Fries
When I want a summer dinner that is quick, easy, and full of flavor, this chicken stir fry is the perfect one-skillet recipe. This ground beef stir-fry is one of my favorite weeknight dinners in the summer.
Sloppy Joes
Turkey sloppy joes - or sloppy janes, which is what I call them - are a great option for summer meals that don’t require much effort. I appreciate the veggies and quick homemade sauce.
Zucchini Skillet
When my backyard garden is overflowing with zucchini in late July and August, this Mexican-inspired recipe is one I love to make. It’s easy and healthy, high-fiber, high-protein, and cooks in one skillet.
Component Meal Prep
One of my favorite ways to meal prep is actually by preparing components - not full recipes - that I can use in a variety of ways throughout the week. A pot of rice, baked tofu, a flavorful sauce…I recommend this method if you don’t want to eat the exact same thing every day of the week.
- Grains: Perfect for bulking up grain bowls and salads, serving with curries and stir-fries, or tossing into fried rice.
- Roasted Vegetables: Toss them into bowls, salads, stir-fries, noodle or pasta dishes, and soups!
- Beans: Serve them as a side dish, add them to a salad or bowl, fold them into tacos or burritos, stir them into pasta, bake them into frittatas…the options are endless!
- Sauces: Use them on salads, grain bowls, tacos, burritos, sandwiches, and more!
Snacks
- Energy Bites: Energy bites are great all year but I particularly love them for summer. Why? Two reasons. First of all, you can use batching to make a ton at once and stash them in the freezer for easy grab and go snacks. Second, you can grab them from the freezer on your way out the door and they'll be thawed by the time your kids are hungry at the pool.
- Hummus: I love this twist on hummus!
Desserts
- Strawberry Lemon Bars: If you want to include desserts in your summer meal prep ideas, these strawberry lemon bars are a lovely choice.
- Watermelon Pizza: Lay out the toppings and let everyone build their own watermelon pizza!
- Paleo Cobbler: This paleo cobbler crust is incredible! Dare I say it's better than the original? It's made with butter (or coconut oil), dates, pecans, coconut, almond flour and spices.
- Homemade Popsicles: Homemade popsicles are just plain fun!
Tips for Successful Summer Meal Prep
- Start Small: If you begin by trying to prep a whole week's meals and you've never meal prepped before, it's easy to get overwhelmed.
- Make a Plan: Look at the week ahead and see which days you most need meals prepped for.
- Include Variety: Meal prep doesn't have to mean eating the same lunch or dinner all week.
- Prep Proteins and Chop Veggies: If you're not going to meal prep your whole week's meals, start by prepping some simple proteins and chopping some veggies.
- Choose Seasonal Produce: Certain produce, like berries and cucumbers, taste best when they're chopped right before eating.
- Focus on Cool Meals: I love cool meals like salads or wraps in the summer.