Make meal prep a breeze by following this plan for a full week of summer meal prep ideas so you can get out of the kitchen and into the sun!
It's no secret that meal prepping every week has completely changed how I eat! This is especially true in the summer! Between summer plans increasing and kitchen motivation decreasing, I want to spend as little time cooking as possible. So this week I wanted to create a special summer edition of our weekly meal prep plans. This weeks plan features EASY summer meal prep ideas that you can make within one hour to help make healthy eating a breeze this week!
My Meal Prep Formula
One thing I see all the time as a dietitian is individuals struggling to continue eating healthy in the summer. Summer is a VERY busy time and everyone wants to be outside enjoying it! So to help make healthy eating a little easier, I have created my signature meal prep formula . This formula goes back to the basics to create a simple and REALISTIC meal prep plan you will actually use!
So this is how I do that! Every week I choose one of each:
- 1x grab and go breakfast.
- 1-2 x balanced snacks - I like to try to have a sweet and a savory option available to satosfy both cravings!
- 1x versatile protein for lunches or dinners. I get tired of eating the same thing every single day. So to make easy meals a breeze I try to have one protein source ready so I can add it to. variety of meals.
- 1x fiber-filled carbohydrate source (or salad in the summer)! I don't do this every week but it definitely helps make creating quick meals easier!
- 3-4 fruits and vegetables. It's SUMMER so there is an abundance of fresh, local produce. Take advantage of what's in season or what is on sale!
Top Tip
Start small and find what works best for YOU!
Ask yourself "what is the time of day/ meal I struggle with most?"
Your goal this week is to make ONE thing that will help make that meal easier!
This weeks summer meal prep plan
Note: I tried to use the oven as little as possible (there is even an oven- free option below for breakfast) so you can really make the recipes in any order you prefer!
- Prep the quinoa for the salad! This will give it time to cool once cooked! Tip: add the quinoa to a large metal bowl and place it in the freer to cool once cooked!
- Start by prepping your muffins! The muffins are the only thing that will need to be baked so I like to start with these to give them time to cool before storing!
- While the muffins are in the oven, marinate your chicken thighs, prep the quinoa salad and slice up the produce.
- Clean and pack everything up!
This weeks recipes:
Breakfast
An OG recipe perfect to use whatever vegetables you have in the fridge or freezer! I have been on a svaoury breakfast kick and these are a perfect make- ahead option with 16g of protein!
For a no-cook option:
Lunch
The freshest, most flavorful salad that comes together so easily: my chickpea, feta and quinoa salad! This pairs perfectly with tuna, chicken, tofu or eaten as is for an easy lunch!
Versatile protein:
Bonus: Snack
This week I actually didn't prep a snack! I bought so much fresh fruit and veggies that they were the perfect snack option!
Sweet snack: watermelon or berries + Greek yogurt
Savoury snack: chopped carrots & celery + hummus (or cottage cheese)
BUT I did have some of my favorite higher fiber snack mix prepped from last week!
Dinner Ideas
I don't typically like to prep anything for dinner. I'm normally at home for dinner and tend to have enough time to make something however I DO like to have a plan! Taking time to pick 3-4 dinners and make a list of ingredients needed makes grocery shopping and weeknight meals a breeze.
Tip: write out the dinners and put them on the fridge so everyone in the household knows the plan!
Storage Containers
- 9 piece- glass container set with lids - these are great because it comes with small, medium and large options!
- 5 piece- glass container set with lids- I find medium containers are the most versatile, so if you are looking for just the medium sized, these are a great option!
- Vegetable tray: I get asked about the vegetable tray all the time and unfortunately it is old and it doesn't look like it's made anymore! However, I've rounded up a few similar options you can try out:
- Covered veggie tray with dip holder
- Round locking veggie tray
- Round covered veggie tray
- Covered veggie tray with handle (but no dip holder)
More Meal Prepping Resources
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Catch up on past FREE weekly meal preps:
Find week 1-18 of my meal prepping series HERE!
See you in the kitchen!
I love seeing my recipes in action! If you decide to make any of these meal prep recipes, don't forget to snap a photo and tag me on Instagram- @nourishedbynic! I also always appreciate comments & ratings on the posts here on the site!
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