Simple & Satisfying meal ideas for summer days

summer eats

The thermostat is hitting high temperatures, you’re enjoying a beautiful day outdoors, and –  suddenly you realize you’re hungry.

It’s too hot to turn the oven on, and you have no interest in spending time in the kitchen after working all day (or having fun outdoors, or on holiday). If you’ve found yourself in such a dilemma, know you’re not alone.

Here are some helpful building blocks to get you started on some delicious, balanced summer eats:


Step 1: Pick your protein

Protein is required for the growth and repair of body cells and tissue, and it helps to fight off infections.  It also helps slow the absorption of glucose in the blood.  By starting your summer eats with protein, you’ll know you’re eating something that’s going to help fill you up and provide you with long lasting energy.


Quick Heat Free Protein Ideas:


  • Canned fish
  • Peanut Butter, Almond Butter
  • Cheese, Cottage cheese
  • Canned beans
  • Greek yogurt
  • Nuts/Seeds
  • Milk/Soy Milk
  • Roasted Lentils
  • Hummus (some brands contain more protein than others)


Summer Eats Bean Salad a


Quick cook proteins


  • Edamame
  • Tofu
  • Eggs


Make ahead freezer proteins to pull out in a pinch


  • Protein pancakes
  • Salmon cakes
  • Bean burgers
  • Meatballs
  • Pre-cut and marinated chicken


Step 2: Pick a satisfying side for your Summer Eats

A little fibre goes a long way to help keep your blood sugars stable and provide you with some satisfying flavours and textures.  By selecting a couple different options as sides, you’ll also be including a variety of vitamins, minerals and other beneficial nutrients.


Heat free side ideas


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  • Breads, buns, wraps
  • Whole grain crackers
  • Tortilla chips
  • Fruit
  • Salad
  • Raw veggies


Quick cook sides


  • Quick cook rice or pasta
  • Stir fried veggies
  • Sautéed spinach


Putting your summer eats together

By taking a quick inventory of what you’re in the mood for, what you have the time and energy to prepare, and how hungry you are, you can put together a quick summer meal in a snap!



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