Summer is in full swing and the days couldn’t be hotter. You may be thinking how the last thing you want to do is turn on the oven and heat up your kitchen, or maybe its been a long day and you don’t feel like committing much time to preparing food at all. Or maybe you could use some some fresh meal inspiration. Either way, we got you covered with some ideas for summer meal planning.
Grain bowls are a great option for a balanced meal, and some convenience items can make it a no-cook meal: try microwavable quinoa pouches (Target) or frozen brown rice cups (Trader Joe’s) for the grains. While these swaps may be more expensive per serving compared to buying in bulk and cooking, it may be helpful to keep some on hand. Try these recipes or throw whatever leftover veggies and protein you have on hand with the grains and add your favorite sauce/dressing:
Burrito Bowls – heat the beans in the microwave or eat at room temperature with the seasonings added.
Chicken Salad/Smashed Chickpea salad
Chicken salad can easily be prepared without cooking using pre-cooked or rotisserie chicken – just chop it up real fine. Add some mayo, salt, pepper, and whatever mix-ins you like (celery, grapes, nuts, pickles, herbs). Click here for our favorite chicken salad recipes.
For a vegetarian version, try this smashed chickpea salad. So flavorful and easy!
Pair the salads with your carbohydrates of choice for a balanced meal, like crackers or bread/toast.
Roll ups are basically wraps with various fillings…just rolled and sliced into bite-sized wheels. If this is a meal versus a snack, you can add another side item or two to ensure you meet your nutritional needs, like a yogurt cup, veggies with dip or handful or two of nuts. Here’s some ideas:
For more meal planning inspiration, talk to your Nourish Food Peace dietitian! Schedule your appointment here.