How to Avoid a Potential Summer Nutrition Rut with a Little Planning…

Summer is here!! For most of us, that means vacations, cookouts, and picnics are on the horizon. And for parents, it also means that your kids are out of school and your schedule is definitely going to get knocked a little out of whack. This week, we’re going to help you out with a few meal and snack ideas that are easy to prepare and can help keep your nutrition on track in between all of the chaos that you’ll no doubt be enduring for the next few months!!

Breakfast Ideas

1. Overnight Oats with Fresh Berries

Overnight oats are the ultimate summer breakfast. They’re cool, refreshing, and can be prepped in minutes.

Ingredients:

• 1/2 cup rolled oats
• 1 cup almond milk
• 1 tablespoon chia seeds
• 1 scoop vanilla protein powder
• A handful of fresh berries (strawberries, blueberries, raspberries)

Instructions:

1. Combine oats, almond milk, chia seeds, and protein powder in a jar.
2. Mix well, cover, and refrigerate overnight.
3. In the morning, top with fresh berries and enjoy!

PRO TIP: Have fun with the add-ins you do on these Overnight Oats! Banana, peanut butter, and honey is another personal fave. Mess around with your options and, even though you may technically be eating the same thing several days in a row, it can feel like you’re getting a different breakfast every time!

2. Greek Yogurt Parfait

Greek yogurt parfaits are packed with protein and perfect for a quick grab-and-go breakfast.

Ingredients:

• 1 cup Greek yogurt
• 1/2 cup granola
• 1/2 cup mixed fruit (pineapple, mango, kiwi)
• 1 tablespoon honey

Instructions:

1. Layer Greek yogurt, granola, and mixed fruit in a jar or bowl.
2. Drizzle with honey.
3. Seal and store in the fridge for up to three days.

Lunch Ideas

1. Grilled Chicken and Veggie Wraps

Wraps are easy to prep and perfect for a quick, healthy lunch…

Ingredients:

• Grilled chicken breast, sliced
• Whole wheat tortillas
• Mixed greens (spinach, arugula, lettuce)
• Sliced bell peppers
• Hummus

Instructions:

1. Spread a layer of hummus on the tortilla.
2. Add sliced grilled chicken, mixed greens, and bell peppers.
3. Roll up the tortilla, wrap it in foil, and store in the fridge.

2. Quinoa and Black Bean Salad

This salad is light, refreshing, and packed with protein.

Ingredients:

• 1 cup cooked quinoa
• 1 can black beans, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1/2 cup corn kernels
• 1/4 cup chopped cilantro
• Juice of 1 lime
• Salt and pepper to taste

Instructions:

1. Mix quinoa, black beans, cherry tomatoes, corn, and cilantro in a large bowl.
2. Squeeze lime juice over the mixture, and season with salt and pepper.
3. Portion into containers and refrigerate.

Dinner Ideas

1. Teriyaki Salmon with Veggies

This dish is not only healthy but also has so much flavor…and there are so many other marinade options you could use to switch this up!!

Ingredients:

• Salmon fillets
• 1/2 cup teriyaki sauce
• Mixed vegetables (broccoli, carrots, snap peas)
• Olive oil

Instructions:

1. Marinate salmon fillets in teriyaki sauce for at least 30 minutes.
2. Preheat oven to 400°F (200°C).
3. Place salmon and veggies on a baking sheet, drizzle with olive oil.
4. Bake for 20 minutes or until salmon is cooked through.
5. Divide into meal prep containers.

2. Chicken Fajita Bowls

These bowls are colorful, delicious, and perfect for meal prep…and they also look really pretty in all of the food pics we know you’re taking. 😉

Ingredients:

• Chicken breasts, sliced
• Bell peppers, sliced
• Onions, sliced
• Fajita seasoning
• Brown rice, cooked
• Salsa

Instructions:

1. Cook chicken with fajita seasoning until done.
2. Sauté bell peppers and onions until tender.
3. In meal prep containers, layer brown rice, chicken, and veggies.
4. Top with salsa before serving.

Snack Ideas

1. Protein-Packed Energy Balls

These energy balls are perfect for a quick protein boost, but beware…they’re addicting!!

Ingredients:

• 1 cup oats
• 1/2 cup peanut butter
• 1/4 cup honey
• 1/2 cup chocolate protein powder
• 1/4 cup mini chocolate chips

Instructions:

1. Mix all ingredients in a bowl until well combined.
2. Roll into bite-sized balls.
3. Store in an airtight container in the fridge.

2. Veggie Sticks with Hummus

Simple, crunchy, and oh so satisfying.

Ingredients:

• Carrot sticks
• Cucumber sticks
• Bell pepper strips
• Hummus

Instructions:

1. Cut veggies into sticks.
2. Portion into snack-sized containers with a side of hummus.
3. Store in the fridge for an easy grab-and-go snack.

There you have it—easy, delicious meal prep ideas to keep you hitting your macros and enjoying your summer to the fullest. Happy prepping, and we’ll see you at the gym!!