Summer is the perfect time to enjoy fresh, light meals that don’t weigh you down. If you’re looking for delicious dishes that are high in protein and low in calories, this list has you covered. Get ready to whip up these 10 simple meal prep recipes that will keep you energized and satisfied all season long!
Contents
- 1. Chilled Chickpea and Cucumber Salad
- 2. Egg White and Spinach Breakfast Muffins
- 3. Shrimp and Avocado Lettuce Wraps
- 4. Zucchini Noodles with Turkey Meatballs
- 5. Grilled Lemon Herb Chicken Salad
- 6. Quinoa and Black Bean Stuffed Peppers
- 7. Grilled Salmon with Asparagus and Quinoa
- 8. Protein-Packed Greek Yogurt Parfait
- 9. Cauliflower Rice Stir-Fry with Tofu
- 10. Baked Chicken Breast with Roasted Vegetables
1. Chilled Chickpea and Cucumber Salad
This chilled salad is perfect for warm summer days. It’s packed with protein from chickpeas and refreshing crunch from cucumbers. Toss in some herbs for extra flavor, and you’ve got a quick and healthy meal prep option!
2. Egg White and Spinach Breakfast Muffins
These egg white and spinach breakfast muffins are perfect for busy mornings. Packed with protein and low in calories, they keep you full without weighing you down. Plus, they’re super easy to make and can be stored for the week!
3. Shrimp and Avocado Lettuce Wraps
These shrimp and avocado lettuce wraps are perfect for a light summer meal. Juicy shrimp paired with creamy avocado and crisp lettuce makes for a refreshing bite. They’re high-protein and low-calorie, making them a great choice for meal prep!
4. Zucchini Noodles with Turkey Meatballs
Zucchini noodles topped with turkey meatballs make a tasty summer meal. This dish is light yet filling, perfect for warm weather. Pair it with your favorite marinara sauce for a healthy twist on spaghetti!
5. Grilled Lemon Herb Chicken Salad
This grilled lemon herb chicken salad is perfect for summer meal prep. It’s packed with protein from the juicy chicken and colorful veggies, making it both healthy and satisfying. Toss in some fresh lemon juice for a refreshing kick that brightens every bite!
6. Quinoa and Black Bean Stuffed Peppers
Quinoa and black bean stuffed peppers are a colorful and tasty choice for summer meal prep. These vibrant peppers are filled with protein-rich quinoa and seasoned black beans, making them a filling and healthy option. Perfect for a quick lunch or dinner, they can be made ahead and stored for easy meals all week!
7. Grilled Salmon with Asparagus and Quinoa
This grilled salmon dish is a summer favorite that’s packed with protein and low in calories. The tender salmon pairs wonderfully with fresh asparagus and fluffy quinoa, making it a nutritious choice for meal prep. You’ll love how easy it is to prepare and how great it tastes!
8. Protein-Packed Greek Yogurt Parfait
This Greek yogurt parfait is a delicious way to enjoy summer flavors while staying healthy. Layer creamy yogurt with fresh berries and crunchy granola for a satisfying treat. It’s easy to make and perfect for meal prep, giving you a protein boost all week long!
9. Cauliflower Rice Stir-Fry with Tofu
This easy cauliflower rice stir-fry with tofu is a summer winner! Packed with protein and flavor, it’s a light meal that keeps you energized. Toss in your favorite veggies for a colorful dish that’s perfect for meal prep.
10. Baked Chicken Breast with Roasted Vegetables
Baked chicken breast with roasted vegetables is a perfect summer meal prep option. It’s high in protein and low in calories, making it a healthy choice for any day. Just season the chicken and toss your favorite veggies in the oven for a tasty dish that’s easy to make and fun to eat!
Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.
