Ask a Dietitian: What are some quick and easy ways to meal prep in the summer?

There is something about eating a sandwich by the pool or at the beach that makes it taste better. Maybe that is all in my head, but what I do know is that summer meals are distinctly refreshing, tasty and nutritious. They also don’t have to be complicated. 

There are three main factors to consider when planning your summer meals:

• Seasonal produce 

• Cooler cooking methods 

• Simple recipes 

Seasonal Produce

Summer is a bountiful season for a variety of colorful, delicious produce. Not only does eating  with the seasons encourage variety, it also allows for peak nutrition from your produce. Plus, local seasonal produce tends to taste better! 

While what crops are in season will vary a bit depending on the region you live in, here in the US summer produce includes strawberries, raspberries, blueberries, melons, peaches, cucumbers, corn, carrots, tomatoes, basil, zucchini, and so much more! Learn more about seasonal eating here.

Cooler Cooking Methods

Avoid adding extra heat to your house by limiting how much you are using your oven. This means limit slow cook options like roasting, braising, or baking, and opt for recipes that use faster stove top cooking methods like blanching, boiling or sauteeing. 

If you have access to a grill, grilling can be a great way to keep the heat out of your house, and enjoy the beautiful weather as you prepare your dinner! You can also avoid heat entirely with recipes that only require chopping, blending or marinating. Think smoothies, ceviche, or salads.

Simple Recipes

Prioritize simplicity so you can spend more time enjoying the weather, less time sweating in your kitchen! Thanks to our tasty seasonal produce, you don’t need complicated recipes to make a meal flavorful, bright and delicious. Lean on fresh herbs, citrus, and your favorite marinade seasonings to bring your food to life. 

You don’t need to overcomplicate a convenient healthy meal. Wraps and sandwiches can be easy, cool, nutrient dense options that are easy to pack for the beach or for your kids at camp! Some tips for making a nutrient dense sandwich or wrap include: 

• Opt for whole grain options with at least 2-3g of fiber per slice

• Adding pickled vegetables for crunch and brightness! Pickling vegetables (like pickled red onions, carrots, etc) at home is easy, affordable, and can be stored in the fridge.

• Select a lean protein option like chicken, turkey, or even seafood like tuna.

• Mix up your spreads! Hummus and yogurt spreads can be a great source of healthy fats and even a little boost of protein. 

Recipe Inspiration

The following is a list of nutrient-dense recipe inspirations that combine the above three principles of summer meal prep: 

Herby Corn Salad

(inspired by this recipe from Cookie and Kate)

Serves 4-6

Ingredients:

• 5 corn cobs (in husk)

• 1 medium chopped tomato (~½ cup)

• 1 thinly sliced jalapeno

• ½ cup roughly diced radishes (can swap for purple cabbage)

• ~⅔ cup chopped green onion

• ¼ cup chopped cilantro

• ¼ cup chiffonaded basil 

Dressing:

• ¼ cup olive oil

• juice of one lime

• salt and pepper to taste 

Optional: top with ¼ cup of Cotija cheese

1. Grill your corn in the husks until it is charred in most spots. This should take 15 to 20 minutes. Remove from the grill and let them cool. Once cooled, shuck the corn and remove the kernels. 

2. ALT: If you don’t have access to a grill, you can shuck the corn cobs and boil for 3-5 minutes or until the corn has turned a vibrant yellow color. Then remove and let cool, and remove kernels.

3. Chop your tomatoes, radish, herbs, green onion, and slice the jalapeno. 

4. In a small bowl, whisk together the lime juice, olive oil, salt, and pepper.

5. In a mixing bowl, combine the corn with the herbs/vegetables, and pour over the dressing. 

6. Serve chilled, topped with cotija cheese. 

Chipotle Tofu & Pineapple Skewers

(recipe from Delish)

Serves 3-4

Ingredients:

• 1 lb extra-firm tofu

• 3 guajillo chilis or ancho chilis (these are dried chilis), stems and seeds removed 

• 1 cup boiling water

• ½ medium white onion

• ¼ cup white vinegar

•  4 garlic cloves

• 1 tbsp annatto or anchito paste

• 2 tsp dried oregano 

• 1 tsp granulated sugar or honey

• ¼ cup olive oil or any neutral oil

• 3 cups of pineapple cups cut into ~1-inch cubes

• 1 tbsp chopped chipotle chili en adobo (from can) 

1. Drain tofu and cut into 1-inch chunks. Press the tofu between two clean towels or paper towels for at least 30 minutes, place a heavy object on top to press, such as a cast iron pan or a couple heavy books.

2. Soak the dried chilis and rip them into small pieces. Place in a covered bowl with boiling water to soften for 15 minutes.

3. Remove the chilis from their bowl and blend (in a food processor or blender) with onion, vinegar, garlic, annatto (or anchito) paste, garlic cloves, chipotle chilis, oregano, and sugar (or honey). Pulse until it is pureed.

4. In a large pan, heat over medium and add oil. When oil is hot, add chile puree and stir constantly until the puree is a darker color (~5 minutes). Place the pressed tofu in a bowl and add the puree, ensuring the tofu chunks are fully coated. Refrigerate for up to 2 hours to allow the flavors to infuse into the tofu.

5. Cut the pineapple into 1-inch chunks. 

6. Place pineapple and tofu chunks on a skewer, alternating. 

7. Heat grill, once it is hot, lay the skewers on the grill, turning the skewers every couple of minutes to ensure that the tofu and pineapple are cooked on all sides. This should take about 8-10 minutes. 

ALT: If you don’t have access to a grill, you can also do this on a grill pan on your stovetop. 

Summer Fruit Salad

(inspired by this recipe from Love and Lemons)

Serves 8-10

Ingredients:

• 1 lb of strawberries

• 1 pint of blueberries

• 1 pint of raspberries

• 3 kiwis

• 1 ½ cups of halved, seedless grapes

Dressing:

• ~1 tbsp honey

• Juice of 1 lime

• Splash of orange juice

1. Slice the grapes, destem and quarter the strawberries, and peel kiwis and slice into quarter size pieces. 

2. Combine all the fruit in a large bowl.

3. In a separate small bowl, whisk together juice and honey. Pour the dressing over the fruit, gently toss. 

Words by Madeline Peck RDN, CDN, Huel nutrition team