Description
A collection of easy-to-make summer meals that are high in protein and fiber, perfect for lazy days.
Ingredients
Scale
- 1 can chickpeas, drained and rinsed
- 1 cup diced cucumber
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, chopped
- 1/4 cup parsley, chopped
- 2 tbsp olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1 cup cooked quinoa
- 1 can black beans, drained and rinsed
- 1/2 cup corn
- 1 avocado, diced
- 1/2 cup salsa
- 1 lime, juiced
- 1 cup Greek yogurt
- 1/2 cup mixed berries
- 1/4 cup granola
- 1 tbsp honey (optional)
- 1 cup lentils
- 4 cups vegetable broth
- 1 carrot, diced
- 1 celery stalk, diced
- 1 onion, diced
- 2 garlic cloves, minced
- 1 can tuna, drained
- 1/4 cup Greek yogurt
- 1 tbsp mustard
- 1/4 cup celery, chopped
- Whole wheat tortilla
- Lettuce leaves
- 2 eggs
- 1 cup spinach
- 1/2 avocado
- Olive oil for cooking
- 1 cup cottage cheese
- 1/2 cup pineapple chunks
- 1/4 cup walnuts or almonds
- Slices of turkey breast
- Hummus
- Sliced bell peppers
- 1 cup cooked brown rice
- 1 cup edamame
- 1/4 cup chopped green onions
- 2 tbsp soy sauce
- 1 tsp sesame oil
- 1 banana
- 1 scoop protein powder
- 1 cup almond milk
- 2 medium zucchinis, spiralized
- 1/2 cup pesto
- 2 chicken breasts, grilled and sliced
- Chili lime dressing
- 1 cup cooked shrimp
- 1 cup mixed greens
- Lemon vinaigrette
- Whole grain bread
- Peanut butter
- Sliced bananas
- Honey (optional)
- 1/2 cup feta cheese
- 1/4 cup olives, sliced
- 2 sweet potatoes, baked
- Salsa and avocado for topping
- 1 cup hummus
- Sliced cucumbers, carrots, and bell peppers
- 2 salmon fillets
- 1 can coconut milk
- Curry powder to taste
- 1/4 cup chia seeds
- 1/2 cup raspberries
- Fresh mozzarella balls
- Fresh basil
- Balsamic glaze
Instructions
- In a bowl, combine the chickpeas, cucumber, tomatoes, onion, and parsley. Drizzle olive oil and lemon juice over the top, then mix. Add salt and pepper to taste.
- Mix cooked quinoa, black beans, corn, and salsa in a bowl. Top with diced avocado and a squeeze of lime juice. Season with salt.
- Layer yogurt, berries, and granola in a glass. Drizzle with honey if desired.
- In a pot, sauté onion, carrot, and celery until soft. Add lentils and broth, then simmer until lentils are tender. Season with salt and pepper.
- Mix tuna with Greek yogurt, mustard, and celery. Spread mixture on a tortilla, add lettuce, and wrap it tightly.
- Sauté spinach in olive oil, then add eggs. Cook until eggs are set, and top with sliced avocado.
- Combine cottage cheese with pineapple and top with nuts.
- Spread hummus on turkey slices, add bell peppers and spinach, then roll them up.
- Mix brown rice and edamame in a bowl. Add green onions, soy sauce, and sesame oil.
- Blend banana, spinach, protein powder, and almond milk until smooth.
- Toss spiralized zucchini with pesto and cherry tomatoes.
- Slice cooked chicken, and serve it over mixed greens with black beans and corn. Drizzle with chili lime dressing.
- Combine shrimp, avocado, and mixed greens, and drizzle with lemon vinaigrette.
- Spread peanut butter on toast, top with banana slices and drizzle honey.
- Mix quinoa with feta, olives, tomatoes, and a drizzle of olive oil.
- Top baked sweet potatoes with heated black beans, salsa, and avocado.
- Serve hummus with sliced vegetables for dipping.
- Season salmon with olive oil, lemon juice, salt, and pepper; bake until cooked.
- In a pot, combine chickpeas and spinach with coconut milk and curry powder.
- Mix chia seeds and almond milk, and let sit overnight. Top with raspberries before serving.
- Thread mozzarella balls, tomatoes, and basil onto skewers. Drizzle with balsamic glaze.
Notes
These meals are perfect for quick preparation and can easily be stored in the refrigerator for up to 3 days.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Mixed, Baking, Sautéing
- Cuisine: Various
Nutrition
- Serving Size: 1 serving
- Calories: 500
- Sugar: 8g
- Sodium: 600mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 60g
- Fiber: 8g
- Protein: 25g
- Cholesterol: 120mg