Enjoy these quick and easy meals you can prepare in advance when it’s too hot to cook.
When the weather gets warmer, the last thing many people want to do is spend hours in a hot kitchen. That’s why meal prepping in summer, even if you don’t do it regularly throughout the year, can make your life easier and more enjoyable. By prepping meals ahead of time, you’ll save time, avoid turning on the stove, and make it more likely you’ll stick to a healthy eating plan.
Light, fresh meals are often what you crave when the sun is out and temps heat up. So whether you’re looking for easy and healthy meal prep ideas for lunch or dinner, these 5 meals are perfect for prepping and eating at this time of year:
- Mason jar salads – Just layer your favorite salad ingredients in a mason jar or other large cylindrical container, starting with the dressing at the bottom, followed by heavier ingredients such as cucumbers and tomatoes, and finally greens at the top. This keeps the salad from getting soggy. When you're ready to eat, shake everything up and pour into a bowl or eat out of the jar. These are ideal for grab-and-go lunches and also work well for light al fresco dinners.
- Mediterranean grain bowls – Start with a base of brown rice, quinoa or farro. Add chopped cucumbers, cherry tomatoes, olives and a spoonful of hummus or tzatziki. Top with grilled chicken, tofu or chickpeas for protein. It’s easy to change up the ingredients depending on what you have on hand and they’ll stay in the fridge for days.
- Grilled chicken with veggies – Grill some boneless chicken breasts on the weekend and slice them up for the week. Pair with a variety of raw veggies like carrots, bell peppers and cherry tomatoes along with a scoop of hummus for dipping. Or grill veggies alongside the chicken, pair with a whole grain and heat the whole meal in the microwave when it’s time to eat.
- Overnight oats – Although great for breakfast, overnight oats also make for a hearty and filling lunch or quick dinner. Mix rolled oats with milk or a milk alternative, protein-rich Greek yogurt and fresh fruit like berries or peaches. Enhance with a drizzle of honey or dash of cinnamon. Let sit in the fridge overnight and they’ll be ready to eat the next day.
- Lettuce wraps – Use large lettuce leaves instead of bread or tortillas and fill with any protein, veggies and spreads you prefer. Lean ground turkey, grilled chicken or marinated tofu are good protein choices. Shredded carrots and sliced avocado add color and nutrients. Hummus, peanut sauce and salsa up the flavor factor. Lettuce wraps store well for a few days in the fridge and make a tasty light meal or snack that’s easy to take on the go.
Meal prepping helps you save time and money while also encouraging you to make better food choices. By preparing a few healthy meals in advance, you’ll have something ready to eat even when you don’t feel like cooking and will be less likely to grab takeout or eat convenience foods. This keeps you more energized and leaves you with more time to enjoy other summer pursuits.
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Date Last Reviewed: April 11, 2025
Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor
Medical Review: Jane Schwartz, RDN, CLT
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