27+ Easy and Delicious Summer Meal Prep Recipes to Try

Summer is here, and with it comes a whirlwind of warm days, outdoor activities, and the desire for light, refreshing meals that don’t require hours in the kitchen.

Meal prepping is the perfect solution to save time, eat healthier, and ensure you have delicious meals ready to go, even on the busiest of days.

Whether you’re looking for fresh salads, grilled meats, vibrant veggies, or tropical flavors, we’ve got you covered.

In this blog post, we’ve rounded up 27+ summer meal prep recipes that will not only keep your meals fresh and exciting but also help you maintain a healthy and balanced diet throughout the season.

From light lunches to satisfying dinners, these recipes are perfect for busy summer days when you want to enjoy something nourishing without spending too much time cooking.

27+ Easy and Delicious Summer Meal Prep Recipes to Try

With the weather warming up and the days getting longer, summer is the perfect time to embrace fresh, light, and flavorful meals.

These 27+ summer meal prep recipes offer a variety of options to suit every taste and dietary preference, making meal prep easier and more enjoyable.

From nutrient-packed salads to protein-rich bowls, you’ll have everything you need to stay healthy, save time, and avoid the stress of cooking every day.

Mediterranean Chickpea Salad Bowls

Bursting with fresh vegetables, hearty chickpeas, and zesty flavors, these Mediterranean Chickpea Salad Bowls are perfect for sunny days.

They’re nutrient-rich, require no cooking, and get even better after marinating in the fridge — making them a dream for make-ahead summer lunches or light dinners.

Ingredients (Makes 4 servings):

• 2 cans (15 oz each) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, finely chopped
• 1/2 cup kalamata olives, pitted and sliced
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• Juice of 1 lemon
• 3 tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. In a large mixing bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, olives, and feta.
2. In a small bowl, whisk together lemon juice, olive oil, oregano, salt, and pepper.
3. Pour the dressing over the salad and toss to coat everything evenly.
4. Add chopped parsley and mix gently.
5. Portion into 4 airtight containers and refrigerate. Serve chilled or at room temperature.

The vibrant flavors of this salad intensify over time, making it even more delicious the next day.

It’s light, satisfying, and holds up beautifully in the fridge for up to four days — the perfect companion for a breezy beach day or a picnic in the park.

Grilled Chicken and Pineapple Rice Bowls

These Grilled Chicken and Pineapple Rice Bowls strike the ideal balance of savory and sweet, making every bite taste like summer.

With juicy pineapple, tender chicken, and a honey-lime marinade, this tropical-inspired dish brings vacation vibes straight to your meal prep routine.

Ingredients (Makes 4 servings):

• 2 large boneless skinless chicken breasts, cut into chunks
• 2 cups cooked jasmine rice
• 1 1/2 cups fresh pineapple, cubed
• 1 red bell pepper, chopped
• 2 green onions, sliced
• 1 tbsp olive oil

For the marinade:

• 2 tbsp soy sauce
• 1 tbsp honey
• Juice and zest of 1 lime
• 1 garlic clove, minced
• 1/2 tsp chili flakes (optional)

Instructions:

1. In a bowl, mix soy sauce, honey, lime juice/zest, garlic, and chili flakes. Add chicken and marinate for at least 30 minutes.
2. Preheat a grill or grill pan to medium heat. Lightly oil the surface.
3. Grill marinated chicken for 4–5 minutes per side until cooked through and slightly charred.
4. Grill pineapple cubes and bell pepper for 2–3 minutes until slightly caramelized.
5. Divide rice into 4 containers. Top with grilled chicken, pineapple, and bell pepper. Garnish with green onions.

These bowls are best served warm but can be reheated or eaten cold.

They offer a protein-packed, flavor-loaded meal that tastes just like summer. Perfect for those long, sunny workdays when you need something fast and fulfilling.

Cold Soba Noodle Veggie Boxes

Cold Soba Noodle Veggie Boxes are refreshing, colorful, and filled with crisp vegetables and buckwheat noodles, all tied together with a tangy sesame-soy dressing.

This meal prep option keeps you cool and full — no stove required for most of it, and absolutely no fuss.

Ingredients (Makes 4 servings):

• 8 oz soba noodles
• 1 cup shredded carrots
• 1 cup cucumber, julienned
• 1 red bell pepper, thinly sliced
• 1 cup edamame (shelled, cooked)
• 1/4 cup chopped scallions
• 2 tbsp sesame seeds

For the dressing:

• 3 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp rice vinegar
• 1 tsp honey or maple syrup
• 1 tsp grated ginger
• 1 garlic clove, minced

Instructions:

1. Cook soba noodles according to package instructions, then rinse with cold water and drain well.
2. In a small bowl, whisk together all dressing ingredients until smooth.
3. In a large bowl, toss soba noodles with dressing, making sure they’re evenly coated.
4. Divide noodles into 4 containers. Top with carrots, cucumber, bell pepper, edamame, scallions, and sesame seeds.
5. Store in the fridge and serve cold.

This dish is a lifesaver for hot days when cooking feels impossible.

It’s crunchy, tangy, and deeply satisfying without weighing you down. Whether you’re heading to the office or lounging at home, this meal prep keeps things cool and colorful all week long.

Shrimp and Avocado Quinoa Salad

This Shrimp and Avocado Quinoa Salad combines light, juicy shrimp with creamy avocado and fluffy quinoa, making it the ideal option for a satisfying but not-too-heavy summer meal.

The fresh flavors and protein-packed ingredients come together beautifully, creating a dish that’s as nutritious as it is delicious.

Ingredients (Makes 4 servings):

• 1 lb cooked shrimp, peeled and deveined
• 1 cup cooked quinoa (about 1/2 cup uncooked)
• 1 avocado, diced
• 1/2 cup corn kernels (fresh, frozen, or canned)
• 1/4 cup red onion, finely chopped
• 1/4 cup cilantro, chopped
• 1 lime, juiced
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the quinoa, cooked shrimp, corn, red onion, and cilantro.
2. Gently fold in the diced avocado, being careful not to mash it.
3. Drizzle with lime juice and olive oil, then toss to combine.
4. Season with salt and pepper to taste.
5. Divide into 4 meal prep containers and refrigerate.

This salad is incredibly versatile and can be enjoyed chilled or at room temperature. It’s packed with protein, fiber, and healthy fats, making it a great meal for keeping you full throughout the day.

Plus, the creamy avocado balances out the zesty lime and fresh shrimp, creating a flavor explosion with every bite.

Sweet Potato & Black Bean Burrito Bowls

These Sweet Potato & Black Bean Burrito Bowls are a vegetarian-friendly, fiber-rich meal that’s perfect for meal prep.

The combination of sweet potatoes, black beans, and cilantro-lime rice makes for a vibrant and hearty dish that’s both filling and satisfying, with just the right amount of heat from the spices.

Ingredients (Makes 4 servings):

• 2 medium sweet potatoes, peeled and diced
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup cooked brown rice or white rice
• 1/4 cup red onion, chopped
• 1/2 cup corn kernels (fresh, frozen, or canned)
• 1/4 cup chopped cilantro
• 1 lime, juiced
• 1 tsp cumin
• 1/2 tsp chili powder
• Olive oil, salt, and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss diced sweet potatoes with olive oil, cumin, chili powder, salt, and pepper. Spread evenly on a baking sheet and roast for 25-30 minutes, stirring halfway through.
2. While the sweet potatoes roast, cook the rice according to package instructions and fluff with a fork. Mix with lime juice and chopped cilantro.
3. In a separate pan, heat the black beans and corn until warmed through.
4. Once the sweet potatoes are roasted, assemble the bowls by dividing rice, black bean-corn mixture, and sweet potatoes between four containers.
5. Top with additional cilantro, if desired.

These bowls are perfect for meal prep as they store well in the fridge and can be eaten warm or cold.

The combination of sweet, spicy, and tangy flavors makes each bite a satisfying experience, while the beans and sweet potatoes provide ample fiber and protein to keep you energized all day.

Pesto Zoodle & Chicken Salad

For a light and fresh summer dish, this Pesto Zoodle & Chicken Salad combines spiralized zucchini with succulent grilled chicken and a flavorful homemade pesto sauce.

It’s a great alternative to traditional pasta salads, giving you the same satisfying texture with a fraction of the carbs.

Ingredients (Makes 4 servings):

• 2 medium zucchini, spiralized into noodles
• 2 large boneless skinless chicken breasts
• 1/4 cup homemade or store-bought pesto
• 1/4 cup cherry tomatoes, halved
• 1/4 cup parmesan cheese, grated
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Season the chicken breasts with salt, pepper, and a drizzle of olive oil. Grill the chicken over medium heat for 5-7 minutes on each side, until fully cooked and juices run clear. Let it rest for 5 minutes before slicing it into strips.
2. In a large bowl, toss the spiralized zucchini (zoodles) with pesto until evenly coated.
3. Add cherry tomatoes, sliced chicken, and parmesan to the zoodles, and toss everything together.
4. Divide the salad into 4 containers and refrigerate.

This pesto zoodle salad is a fantastic make-ahead meal that’s perfect for hot days when you don’t feel like cooking.

The pesto adds a burst of flavor, while the zoodles offer a refreshing crunch without the heaviness of regular pasta. It’s light, healthy, and ideal for lunch or a light dinner.

BBQ Chicken and Veggie Sheet Pan Meal

This BBQ Chicken and Veggie Sheet Pan Meal is perfect for meal prepping on a busy summer day. The sweet and smoky BBQ sauce pairs beautifully with tender chicken and roasted vegetables, all cooked together on one sheet pan for easy cleanup and delicious results.

This recipe is a savory, hearty option that keeps well in the fridge for days.

Ingredients (Makes 4 servings):

• 4 boneless, skinless chicken breasts
• 2 cups baby potatoes, halved
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 red onion, sliced
• 1 cup BBQ sauce (store-bought or homemade)
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Arrange chicken breasts on a large sheet pan, and surround with halved potatoes, bell pepper, zucchini, and red onion.
3. Drizzle everything with olive oil and season with salt and pepper.
4. Brush the chicken with a generous amount of BBQ sauce, reserving some sauce for later.
5. Roast in the oven for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F and the vegetables are tender.
6. Once cooked, drizzle the remaining BBQ sauce over the chicken and vegetables. Let cool before dividing into 4 meal prep containers.

This sheet pan meal is easy to make and clean up afterward.

The BBQ sauce adds a smoky, sweet flavor to the chicken, while the roasted vegetables become perfectly caramelized. It’s filling, comforting, and can be enjoyed warm or cold, making it a great make-ahead lunch or dinner.

Cucumber, Hummus, and Feta Wraps

These refreshing Cucumber, Hummus, and Feta Wraps are light, crunchy, and perfect for a quick summer lunch. Packed with fresh veggies, creamy hummus, and tangy feta, they offer a satisfying combination of textures and flavors without being heavy.

These wraps are easy to assemble and can be eaten on the go.

Ingredients (Makes 4 servings):

• 4 whole wheat or spinach wraps
• 1 cup hummus (store-bought or homemade)
• 1 cucumber, thinly sliced
• 1/2 cup crumbled feta cheese
• 1/4 cup red onion, thinly sliced
• 1 cup mixed greens (arugula, spinach, etc.)
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Lay the wraps flat on a clean surface.
2. Spread a generous amount of hummus on each wrap, leaving a small border around the edges.
3. Layer the cucumber slices, feta cheese, red onion, and mixed greens on top.
4. Drizzle with a little olive oil and season with salt and pepper.
5. Carefully roll up each wrap tightly, folding in the sides as you go.
6. Slice each wrap in half and store in airtight containers. These wraps are best enjoyed within 2-3 days.

These wraps are perfect for a light lunch that’s packed with flavor. The creamy hummus complements the crunchy cucumbers, while the feta adds a salty richness.

Easy to customize with your favorite veggies or proteins, they’re a perfect option for meal prepping on busy days.

Watermelon and Feta Salad with Mint

For a refreshing, sweet, and savory dish, this Watermelon and Feta Salad with Mint is an ideal summer meal prep option. It’s quick to prepare, light on the stomach, and packed with hydrating watermelon, tangy feta, and refreshing mint leaves.

This salad is perfect for meal prepping when you want a cool, light snack or side dish.

Ingredients (Makes 4 servings):

• 4 cups cubed watermelon
• 1/2 cup crumbled feta cheese
• 1/4 cup fresh mint leaves, chopped
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cubed watermelon, crumbled feta, and chopped mint leaves.
2. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper.
3. Drizzle the dressing over the watermelon mixture and toss gently to combine.
4. Divide the salad into 4 airtight containers and refrigerate until ready to serve.

This salad is the perfect light side dish or refreshing snack for hot summer days.

The sweetness of the watermelon pairs wonderfully with the saltiness of the feta, and the mint adds an extra layer of freshness. It’s quick to prepare and perfect for meal prepping, especially when you want something light and hydrating.

Lemon Herb Grilled Salmon with Couscous

This Lemon Herb Grilled Salmon with Couscous is the perfect summer meal prep for a light but satisfying protein-packed lunch or dinner.

The salmon is marinated in zesty lemon, garlic, and fresh herbs, then grilled to perfection and paired with fluffy couscous. It’s a simple, healthy dish that is great for meal prep and can be enjoyed throughout the week.

Ingredients (Makes 4 servings):

• 4 salmon fillets
• 1 cup couscous
• 1 lemon (zested and juiced)
• 2 tbsp olive oil
• 2 garlic cloves, minced
• 1 tbsp fresh parsley, chopped
• Salt and pepper to taste
• 1 cup cherry tomatoes, halved (optional)
• 1/4 cup feta cheese, crumbled (optional)

Instructions:

1. In a small bowl, mix together the lemon juice, zest, olive oil, garlic, parsley, salt, and pepper.
2. Marinate the salmon fillets in the lemon herb mixture for at least 20-30 minutes.
3. While the salmon marinates, cook the couscous according to package instructions. Once cooked, fluff with a fork and set aside.
4. Preheat the grill or grill pan over medium heat. Grill the salmon for about 4-5 minutes per side, or until the salmon is cooked through and flakes easily with a fork.
5. Divide couscous between four containers, then top with grilled salmon, cherry tomatoes, and feta if using.
6. Store in the fridge for up to 4 days.

This grilled salmon and couscous combination is fresh, healthy, and a great source of omega-3s and fiber.

The citrusy marinade adds a burst of flavor, while the couscous provides a nice base that complements the salmon perfectly. It’s a filling yet light meal that’s perfect for summer.

Caprese Chicken with Balsamic Glaze

This Caprese Chicken with Balsamic Glaze is a delicious, fresh meal that combines juicy chicken breasts with mozzarella, tomatoes, and basil, all drizzled with a sweet balsamic reduction.

It’s an Italian-inspired dish that’s perfect for a light and flavorful summer meal prep. It’s simple to prepare and works beautifully for both lunch and dinner.

Ingredients (Makes 4 servings):

• 4 boneless, skinless chicken breasts
• 1 cup fresh mozzarella cheese, sliced
• 1 cup cherry tomatoes, halved
• 1/4 cup fresh basil, chopped
• 1/4 cup balsamic vinegar
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Season the chicken breasts with olive oil, salt, and pepper, and place them on a baking sheet.
3. Bake the chicken for 25-30 minutes, or until the internal temperature reaches 165°F (74°C).
4. While the chicken bakes, in a small saucepan, bring the balsamic vinegar to a simmer over medium heat. Let it reduce by half until it becomes a thick syrup-like consistency (about 10 minutes).
5. Once the chicken is cooked, remove from the oven and top each breast with slices of fresh mozzarella and halved cherry tomatoes.
6. Return the chicken to the oven for an additional 5 minutes, just until the mozzarella melts.
7. Drizzle the balsamic glaze over the chicken and garnish with fresh basil.
8. Divide the chicken into 4 meal prep containers and refrigerate for up to 4 days.

This dish is light, full of flavor, and perfect for summer. The balsamic glaze adds a sweet-tangy finish, making each bite an experience.

It’s perfect for meal prepping ahead of time, as the chicken holds up well in the fridge and the flavors only improve.

Thai Peanut Chicken Lettuce Wraps

These Thai Peanut Chicken Lettuce Wraps are a light, flavorful, and low-carb option for summer meal prep.

The tender chicken is cooked with a spicy-sweet peanut sauce and served in crunchy lettuce cups, making it a refreshing and satisfying meal that’s also quick to assemble.

Ingredients (Makes 4 servings):

• 2 chicken breasts, cooked and shredded
• 1/4 cup peanut butter (creamy or chunky)
• 2 tbsp soy sauce
• 1 tbsp honey
• 1 tbsp rice vinegar
• 1 tsp sriracha (or more to taste)
• 1 garlic clove, minced
• 1 tbsp fresh lime juice
• 1/4 cup chopped cilantro
• 1/4 cup chopped peanuts
• 8-10 large lettuce leaves (such as butter lettuce or iceberg)

Instructions:

1. In a small bowl, whisk together the peanut butter, soy sauce, honey, rice vinegar, sriracha, garlic, and lime juice until smooth.
2. In a medium skillet, heat the shredded chicken over medium heat for about 3-4 minutes. Pour the peanut sauce over the chicken and stir to coat evenly. Continue to cook for an additional 2-3 minutes, allowing the chicken to absorb the sauce.
3. Remove from heat and stir in chopped cilantro.
4. To serve, spoon the peanut chicken mixture into lettuce leaves and sprinkle with chopped peanuts.
5. Divide the chicken and lettuce wraps into containers for meal prep, and store in the fridge for up to 3 days.

These wraps are bursting with flavor and are a great low-carb option for summer. The peanut sauce adds a rich, creamy texture, while the fresh lime and cilantro give it a zing.

They’re light, customizable, and perfect for lunch or as an appetizer for your summer gatherings.

Grilled Veggie and Quinoa Tabbouleh

This Grilled Veggie and Quinoa Tabbouleh is a hearty, plant-based dish that’s packed with fresh, smoky flavors.

The combination of grilled vegetables, protein-rich quinoa, and fresh herbs makes this meal a satisfying, nutritious option for summer meal prep. It’s light, flavorful, and can be served as a main or side dish.

Ingredients (Makes 4 servings):

• 1 cup cooked quinoa (about 1/2 cup uncooked)
• 1 zucchini, sliced
• 1 red bell pepper, sliced
• 1 eggplant, sliced
• 1 tbsp olive oil
• Salt and pepper to taste
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh mint, chopped
• 2 tbsp lemon juice
• 2 tbsp olive oil
• 1/2 tsp ground cumin

Instructions:

1. Preheat the grill or grill pan over medium-high heat. Drizzle the zucchini, bell pepper, and eggplant with olive oil and season with salt and pepper. Grill the vegetables for about 3-5 minutes per side, until they are tender and lightly charred.
2. While the vegetables grill, cook the quinoa according to package instructions and fluff with a fork once done.
3. Chop the grilled vegetables into bite-sized pieces and add them to the cooked quinoa.
4. In a small bowl, whisk together lemon juice, olive oil, cumin, and a pinch of salt.
5. Pour the dressing over the quinoa and vegetables, then toss to combine.
6. Stir in the chopped parsley and mint and divide into 4 containers for meal prep.

This grilled veggie tabbouleh is incredibly versatile and can be eaten warm, at room temperature, or chilled.

It’s packed with plant-based protein from the quinoa and plenty of vitamins and minerals from the fresh vegetables, making it a perfect summer meal that’s both light and filling.

Greek Chicken Pita Pockets

These Greek Chicken Pita Pockets are the perfect portable summer meal, combining juicy grilled chicken with fresh vegetables, tangy feta, and a creamy tzatziki sauce.

They’re easy to prepare, and the flavors come together in a balanced way, making them a great meal prep option for quick lunches or dinners.

Ingredients (Makes 4 servings):

• 4 boneless, skinless chicken breasts
• 4 whole wheat pita pockets
• 1 cup cherry tomatoes, halved
• 1 cucumber, thinly sliced
• 1/2 red onion, thinly sliced
• 1/4 cup Kalamata olives, sliced
• 1/2 cup feta cheese, crumbled
• 1/4 cup tzatziki sauce
• 1 tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat the grill or grill pan to medium heat.
2. Season the chicken breasts with olive oil, dried oregano, salt, and pepper. Grill the chicken for about 5-7 minutes per side until fully cooked and juices run clear.
3. Let the chicken rest for a few minutes before slicing it into strips.
4. Warm the pita pockets in the oven for a few minutes or on the grill for about 1 minute.
5. To assemble the pita pockets, stuff each pita with grilled chicken, cherry tomatoes, cucumber, red onion, Kalamata olives, and crumbled feta.
6. Drizzle with a spoonful of tzatziki sauce and store the filled pitas in an airtight container in the fridge.

These Greek chicken pita pockets are refreshing and packed with Mediterranean flavors.

The grilled chicken offers protein, while the fresh veggies and feta add a crunchy and creamy texture. The tzatziki sauce ties everything together, making these pitas perfect for a quick and tasty lunch or dinner.

Spicy Mango and Chicken Salad

This Spicy Mango and Chicken Salad is a vibrant, tropical-inspired dish that’s both refreshing and full of bold flavors.

With juicy mango, spicy chicken, and a tangy dressing, this salad is light, flavorful, and perfect for hot summer days when you crave something cool and spicy.

Ingredients (Makes 4 servings):

• 2 chicken breasts, grilled and sliced
• 2 ripe mangoes, peeled and sliced
• 1 avocado, diced
• 4 cups mixed greens (spinach, arugula, etc.)
• 1/4 cup red bell pepper, thinly sliced
• 1/4 cup cilantro, chopped
• 1 jalapeño, thinly sliced (optional, for extra spice)

For the dressing:

• 2 tbsp olive oil
• 1 tbsp lime juice
• 1 tbsp honey
• 1 tsp sriracha sauce (or more to taste)
• Salt and pepper to taste

Instructions:

1. Grill the chicken breasts until fully cooked, about 5-7 minutes per side. Let them rest for a few minutes, then slice thinly.
2. In a large bowl, combine the mixed greens, sliced mango, diced avocado, red bell pepper, cilantro, and jalapeño (if using).
3. In a small bowl, whisk together the olive oil, lime juice, honey, sriracha sauce, salt, and pepper to make the dressing.
4. Drizzle the dressing over the salad and toss to coat.
5. Divide the salad into 4 containers and top each with sliced grilled chicken.

This salad is perfect for a fresh, spicy, and sweet summer meal.

The sweetness of the mango balances out the heat from the sriracha and jalapeño, while the grilled chicken provides a satisfying protein boost. It’s light, vibrant, and perfect for keeping you refreshed throughout the day.

Chickpea and Cucumber Salad with Lemon Dressing

This Chickpea and Cucumber Salad with Lemon Dressing is a light, refreshing, and protein-packed dish that’s perfect for a quick summer meal.

The combination of crispy cucumbers, hearty chickpeas, and tangy lemon dressing makes it a satisfying and hydrating option for lunch or dinner.

Ingredients (Makes 4 servings):

• 2 cups cooked or canned chickpeas, drained and rinsed
• 1 cucumber, diced
• 1/2 red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup feta cheese, crumbled (optional)
• 1 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp Dijon mustard
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the chickpeas, diced cucumber, red onion, and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper to create the dressing.
3. Pour the dressing over the salad and toss to combine.
4. If using feta cheese, sprinkle it over the top and gently mix.
5. Divide into 4 containers for meal prep and refrigerate.

This salad is quick to make, nutritious, and bursting with freshness.

The chickpeas provide a great source of plant-based protein and fiber, while the lemon dressing adds a zesty punch. It’s perfect for meal prepping on busy days when you need something light but filling.

Spaghetti Squash Primavera

This Spaghetti Squash Primavera is a light and healthy take on classic pasta dishes.

The spaghetti squash serves as a low-carb, vegetable-packed base, while the sautéed veggies and garlic provide tons of flavor. This dish is colorful, filling, and perfect for meal prepping ahead of time.

Ingredients (Makes 4 servings):

• 1 medium spaghetti squash
• 1 tbsp olive oil
• 1 cup cherry tomatoes, halved
• 1 zucchini, sliced
• 1 yellow bell pepper, sliced
• 1/4 cup fresh basil, chopped
• 2 cloves garlic, minced
• 1/4 cup parmesan cheese, grated (optional)
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and remove the seeds. Drizzle the halves with olive oil and season with salt and pepper. Place the squash halves face down on a baking sheet and roast for 40-45 minutes, until tender.
2. While the squash roasts, heat olive oil in a large skillet over medium heat. Add the garlic, zucchini, bell pepper, and cherry tomatoes. Sauté for 5-7 minutes, until the veggies are tender and slightly caramelized.
3. Once the squash is done, use a fork to scrape out the flesh into spaghetti-like strands.
4. Toss the spaghetti squash with the sautéed vegetables, fresh basil, and parmesan cheese if using. Season with salt and pepper to taste.
5. Divide into 4 containers and refrigerate.

This Spaghetti Squash Primavera is a fantastic low-carb alternative to pasta. It’s packed with vegetables, making it a perfect meal for a lighter lunch or dinner.

The roasted squash is naturally sweet, and the garlic and fresh basil add depth to the dish.

Grilled Shrimp and Avocado Salad

This Grilled Shrimp and Avocado Salad is light, fresh, and bursting with summer flavors.

The smoky grilled shrimp pairs perfectly with the creamy avocado and crunchy greens. Tossed with a tangy lime dressing, it’s an easy-to-make dish that’s perfect for meal prep during hot summer days.

Ingredients (Makes 4 servings):

• 1 lb shrimp, peeled and deveined
• 2 tbsp olive oil
• 2 garlic cloves, minced
• 1 tsp paprika
• 1 tsp chili powder
• 1 tbsp lime juice
• Salt and pepper to taste
• 4 cups mixed greens (arugula, spinach, etc.)
• 1 avocado, diced
• 1/2 red onion, thinly sliced
• 1/4 cup cilantro, chopped

For the dressing:

• 2 tbsp olive oil
• 1 tbsp lime juice
• 1 tsp honey
• Salt and pepper to taste

Instructions:

1. Preheat the grill or grill pan to medium-high heat.
2. In a bowl, toss the shrimp with olive oil, garlic, paprika, chili powder, lime juice, salt, and pepper.
3. Grill the shrimp for 2-3 minutes per side, or until they turn pink and opaque.
4. While the shrimp cooks, assemble the salad by combining mixed greens, avocado, red onion, and cilantro in a large bowl.
5. In a small bowl, whisk together the olive oil, lime juice, honey, salt, and pepper for the dressing.
6. Once the shrimp is grilled, add it to the salad and drizzle with the dressing. Toss gently to combine.
7. Divide the salad into 4 containers for meal prep and refrigerate.

This Grilled Shrimp and Avocado Salad is a quick and healthy meal that’s full of flavor. The shrimp adds protein, while the creamy avocado provides healthy fats.

The tangy dressing ties everything together, making it a perfect light summer meal.

Grilled Veggie and Hummus Wraps

These Grilled Veggie and Hummus Wraps are a delicious and satisfying vegetarian option for meal prepping. Packed with smoky grilled vegetables, creamy hummus, and fresh greens, these wraps are perfect for a light but filling lunch or dinner.

They can easily be customized with your favorite veggies or proteins.

Ingredients (Makes 4 servings):

• 1 zucchini, sliced
• 1 bell pepper, sliced
• 1 red onion, sliced
• 1 eggplant, sliced
• 2 tbsp olive oil
• Salt and pepper to taste
• 4 whole wheat or spinach wraps
• 1 cup hummus
• 1 cup mixed greens (arugula, spinach, or lettuce)
• 1 tbsp balsamic glaze (optional)

Instructions:

1. Preheat the grill or grill pan to medium-high heat. Drizzle the zucchini, bell pepper, onion, and eggplant with olive oil, and season with salt and pepper. Grill the vegetables for 3-4 minutes per side, until they are tender and slightly charred.
2. Spread a generous amount of hummus on each wrap.
3. Layer the grilled veggies and mixed greens on top of the hummus.
4. Drizzle with balsamic glaze if desired.
5. Roll the wraps tightly and slice in half.
6. Store in airtight containers in the fridge for up to 3 days.

These wraps are flavorful, filling, and can be eaten warm or cold.

The grilled vegetables add a smoky depth, while the hummus provides a creamy texture. Perfect for a quick, healthy meal that’s easy to take on the go.

Tuna and Avocado Salad with Lemon Vinaigrette

This Tuna and Avocado Salad with Lemon Vinaigrette is a light yet protein-packed meal that’s perfect for hot summer days.

The creamy avocado and flaky tuna are combined with fresh greens and dressed with a simple lemon vinaigrette, making this a refreshing and satisfying option for meal prep.

Ingredients (Makes 4 servings):

• 2 cans of tuna (in water or olive oil), drained
• 2 avocados, diced
• 4 cups mixed greens (spinach, arugula, or lettuce)
• 1/2 cucumber, sliced
• 1/4 red onion, thinly sliced
• 1/4 cup cherry tomatoes, halved
• 1/4 cup fresh parsley, chopped

For the dressing:

• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp Dijon mustard
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the drained tuna, diced avocado, mixed greens, cucumber, red onion, cherry tomatoes, and fresh parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. Divide the salad into 4 meal prep containers and refrigerate.

This salad is light, healthy, and easy to make. The tuna offers a great source of lean protein, while the avocado provides healthy fats.

The lemon vinaigrette adds a zesty kick, making it a perfect meal for summer. It’s refreshing, filling, and packed with nutrients.

BBQ Tempeh with Sweet Potato and Corn Salad

This BBQ Tempeh with Sweet Potato and Corn Salad is a hearty, plant-based meal that’s perfect for summer meal prep.

The tempeh is marinated in BBQ sauce, grilled to perfection, and served with a colorful salad of roasted sweet potatoes and corn. It’s a vibrant, flavorful dish that’s both filling and nutritious.

Ingredients (Makes 4 servings):

• 1 block of tempeh, sliced
• 1 cup BBQ sauce (store-bought or homemade)
• 2 medium sweet potatoes, peeled and cubed
• 1 cup corn kernels (fresh, frozen, or canned)
• 1 tbsp olive oil
• Salt and pepper to taste
• 1/4 cup fresh cilantro, chopped
• 1/4 cup red onion, diced

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss the cubed sweet potatoes with olive oil, salt, and pepper, then spread them on a baking sheet. Roast for 25-30 minutes, flipping halfway through, until they’re tender and lightly caramelized.
3. While the sweet potatoes roast, slice the tempeh and marinate it in BBQ sauce for at least 15 minutes.
4. Heat a grill or grill pan over medium heat and cook the marinated tempeh for 3-4 minutes per side, until it’s crispy and golden.
5. In the last 5 minutes of roasting, place the corn kernels on the baking sheet with the sweet potatoes and roast them together.
6. Once everything is cooked, assemble the salad by combining the roasted sweet potatoes, corn, red onion, and fresh cilantro.
7. Serve the BBQ tempeh on top of the sweet potato and corn salad, and drizzle with extra BBQ sauce if desired.
8. Divide into 4 containers for meal prep.

This dish is a fantastic plant-based option, offering plenty of protein from the tempeh and complex carbs from the sweet potatoes.

The BBQ sauce adds a smoky, tangy flavor, while the sweet potato and corn salad provides a balance of textures and a refreshing crunch. Perfect for meal prepping on a busy summer week!

Chicken Caesar Salad Bowls

These Chicken Caesar Salad Bowls are a healthier twist on the classic Caesar salad, featuring grilled chicken, crisp romaine lettuce, and a lightened-up Caesar dressing.

This meal is perfect for meal prep, and it’s a great way to enjoy a filling, low-carb lunch or dinner.

Ingredients (Makes 4 servings):

• 2 boneless, skinless chicken breasts
• 4 cups romaine lettuce, chopped
• 1/4 cup grated Parmesan cheese
• 1/4 cup whole wheat croutons (optional for crunch)
• 2 tbsp olive oil
• Salt and pepper to taste
• 1 tbsp garlic powder
• 1/4 cup light Caesar dressing (store-bought or homemade)

Instructions:

1. Preheat the grill or grill pan to medium-high heat.
2. Season the chicken breasts with olive oil, salt, pepper, and garlic powder. Grill the chicken for about 6-7 minutes per side, until fully cooked. Let the chicken rest for a few minutes before slicing.
3. While the chicken grills, chop the romaine lettuce and place it in meal prep containers.
4. Divide the sliced chicken between the containers and top with grated Parmesan cheese and croutons (if using).
5. Drizzle with Caesar dressing just before serving, or store it separately in small containers to add later.

These Chicken Caesar Salad Bowls offer a healthier take on a classic favorite.

The grilled chicken adds a lean protein source, while the crisp romaine and Parmesan keep the salad light yet satisfying. The dressing ties it all together, and it’s an easy-to-make, make-ahead meal.

Pesto Zoodles with Cherry Tomatoes and Mozzarella

This Pesto Zoodles with Cherry Tomatoes and Mozzarella dish is a refreshing, low-carb summer meal packed with fresh vegetables and vibrant pesto sauce.

It’s light, flavorful, and full of Italian-inspired ingredients, making it a perfect choice for meal prepping during the warmer months.

Ingredients (Makes 4 servings):

• 4 medium zucchinis, spiralized into noodles (zoodles)
• 1 cup cherry tomatoes, halved
• 1/2 cup fresh mozzarella balls (or shredded mozzarella)
• 1/4 cup basil pesto (store-bought or homemade)
• 1 tbsp olive oil
• Salt and pepper to taste
• Fresh basil leaves for garnish (optional)

Instructions:

1. In a large skillet, heat olive oil over medium heat. Add the zoodles and sauté for 2-3 minutes, until they’re tender but still slightly crisp.
2. Add the cherry tomatoes to the skillet and cook for another 1-2 minutes until softened.
3. Remove the skillet from heat and toss the zoodles and tomatoes with pesto sauce until evenly coated.
4. Divide the zoodles between 4 containers and top with fresh mozzarella.
5. Garnish with fresh basil leaves, if desired.
6. Store in the fridge and enjoy within 3 days. To serve, you can eat it cold or warm it up slightly.

This Pesto Zoodles dish is an incredibly light and flavorful meal, perfect for hot summer days when you don’t want something heavy.

The zucchini noodles provide a refreshing texture, while the cherry tomatoes and mozzarella add sweetness and creaminess. Pesto brings it all together with fresh, vibrant flavor.

Grilled Salmon with Mango Salsa

Grilled Salmon with Mango Salsa is a light, healthy, and flavorful meal that’s perfect for summer.

The sweet and tangy mango salsa pairs wonderfully with the smoky, crispy salmon, making this a satisfying meal prep option for lunch or dinner.

Ingredients (Makes 4 servings):

• 4 salmon fillets
• 1 tbsp olive oil
• Salt and pepper to taste
• 1 ripe mango, diced
• 1/4 red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• 1 lime, juiced
• 1 jalapeño, finely chopped (optional for heat)

Instructions:

1. Preheat the grill or grill pan to medium-high heat.
2. Drizzle the salmon fillets with olive oil and season with salt and pepper. Grill the salmon for about 4-5 minutes per side, until cooked through and crispy on the outside.
3. While the salmon grills, prepare the mango salsa. In a bowl, combine the diced mango, red onion, cilantro, lime juice, and jalapeño (if using). Mix well and season with salt to taste.
4. Once the salmon is cooked, remove it from the grill and let it rest for a few minutes.
5. Top each salmon fillet with a generous spoonful of mango salsa.
6. Divide into 4 containers for meal prep and refrigerate.

This Grilled Salmon with Mango Salsa is an easy-to-make meal that’s full of healthy omega-3s from the salmon and a refreshing, fruity twist from the salsa.

The sweet and spicy salsa pairs perfectly with the smoky grilled fish, making it a delicious and vibrant summer meal.