Summer Meal Planning: Tips to Make it Easy and Stress-Free!

As the summer sun shines upon us, it’s the perfect time to revamp our meal planning and grocery routine to incorporate the stress-free feeling this season brings. For me that means focusing on simple recipes that enhance well-being, boost energy, and support overall health while simultaneously being well received by the family. This mama only makes one dinner! If you can relate, then this week’s blog is for you. Keep reading to enjoy a stress-free guide to creating simple and delicious summer meals that are both nourishing and full of flavor. Enjoy!

The Benefits of Anti-Inflammatory Foods

Inflammation is a natural part of the body’s immune response. However, chronic inflammation contributes to many health issues. These issues can present as arthritis, heart disease, and diabetes to name a few. An anti-inflammatory diet can help reduce these risks, while also improving overall digestion as well as healthy skin. Key components of an anti-inflammatory meal plan include:

• Omega-3 fatty acids: Found in fish, flaxseeds, and walnuts.
• Antioxidants: Think about eating a rainbow of colorful fruits and vegetables. Summer is the perfect time to experiment while so many fruits and veggies are in season.
• Fiber: From sources such as whole grains, legumes, fruits, and vegetables.
• Healthy fats: Such as olive oil, avocados, and nuts.

While the kids are on summer break, take advantage of a less structured time and focus on eating simple and well. Get the kids involved, try new things, and see what a difference choosing the right ingredients makes.

Summer Meal Planning Tips:

• Keep it fresh and light: Embrace seasonal fruits and vegetables. Farmers’ markets are a great source of fresh, organic produce. Have the kids each choose a fruit or veggie each week and add them to all your meals and snacks. If you aren’t quite ready to add them to every meal, start with one and go from there. Every little bit helps!

• Prep Ahead: Spend a little time prepping ingredients in advance. I like to do this on Sunday morning, but you find what works best for you. Chop veggies, cook grains and meats, and portion out snacks to make meal assembly a breeze. Think overnight oats or egg cups for breakfast. Mason jar salads or bento box charcuterie for lunch and grilled protein of choice with lots of fresh fruit and/or veggies for dinner.

• Balanced Plates: Aim for a balance of protein, healthy fats, and fiber at each meal. This keeps you satisfied and supports stable energy levels. Think 1-2 palm sized portions of protein, 1-2 fist sized portions of fruits and veggies, and 1 thumb sized portion of healthy fat at every meal. You can also include add 1 cupped handful of sweeter fruit or high fiber carbs like quinoa or whole grain bread to most meals.

Summer Grocery Shopping List:

Here’s a sample summer grocery list packed with anti-inflammatory, nutrient-dense foods. This is just to get you started, feel free to add to it.

Fruits: Berries (blueberries, blackberries, raspberries, strawberries), cherries, watermelon, and oranges.

Vegetables: Leafy greens (spinach, kale), bell peppers, tomatoes, cucumbers, zucchini.

Lean proteins: Fish, chicken breast, ground turkey, tofu, chickpeas, and black beans.

Whole Grains: Quinoa, brown rice, and whole grain bread.

Healthy Fats: Avocados, olive oil, and nuts.

Dairy/Alternatives: Greek yogurt and plant milk alternatives.

Herbs and Spices: Turmeric, ginger, garlic, basil, and mint.

Fun Summer Meals and Treats:

Berry and Spinach Smoothie

• 1 cup spinach or kale (fresh or frozen)
• 1 cup mixed berries (I like frozen for thicker consistency)
• 1/2 banana (fresh or frozen)
• 1 cup almond milk (or water/milk of choice)
• 1 tbsp chia seeds
• 1tbsp flax seed (or hemp)
• 1 serving of your favorite protein powder (preferably with no added sugar)

Blend all ingredients until smooth. Pour into a a fun glass and enjoy a refreshing start to your day.

*You could also pour into popsicle molds and make a fun frozen treat.

Grilled Fish with Avocado Salsa

• 4 salmon fillets (or fish of your choice)
• 2 avocados, diced
• 1 tomato, diced
• 1 small red onion, finely chopped
• Juice of 1 lime
• 2 tbsp olive oil
• Salt and pepper to taste (Personally I like Nature Seasoning, but you do you)

Season fish with olive oil, salt, and pepper or whatever you choose. Grill each side until fully cooked. Combine avocado, tomato, onion, lime juice, and a pinch of salt in a bowl. Serve fish topped with avocado salsa.

Quinoa and Chickpea Salad

• 1 cup cooked quinoa
• 1 can chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 bell pepper, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup chopped fresh parsley
• 2 tbsp olive oil
• Juice of 1 lemon
• Salt and pepper to taste

In a large bowl, combine quinoa, chickpeas, cucumber, bell pepper, and red onion. Add parsley, olive oil, lemon juice, salt, and pepper. Toss well. Chill for at least 30 minutes before serving.

Chia Seed Pudding with Fresh Fruit

•  1/4 cup chia seeds
• 1 cup almond milk
• 1 tbsp honey or maple syrup
• Fresh berries or mango slices for topping

Mix chia seeds, almond milk, and sweetener in a bowl or jar. Refrigerate for at least 4 hours or overnight until it thickens. Top with fresh fruit before serving.

Watermelon and Mint Salad

• 4 cups cubed watermelon
• 1/4 cup fresh mint leaves, chopped
• Juice of 1 lime
• 1 tbsp honey (optional)

Combine watermelon and mint in a large bowl. Drizzle with lime juice and honey, if using. Toss gently and serve chilled. Enjoy!

Remember, healthy summer eating doesn’t have to be complicated. By focusing on fresh, anti-inflammatory ingredients, you can create meals that are not only delicious but also supportive of your health at this stage in life. Enjoy these simple, stress-free recipes and meal planning tips to make your summer both nourishing and delightful.

Sign up for my newsletter here and I will send you my summer meal planning templates to help you make summer meals even easier!

Looking for a challenge this summer that incorporates workouts designed for women going through menopause as well as incorporating proper nutrition and self-care through this transition?

Look no further. Sign up for my 6-week Menopause Mastery Challenge here or come to the Q and A tomorrow here to learn more. While you wait for the challenge to begin on Monday June 10th you can read about some common myths about menopause here.

Happy summer!

Wishing you much love, health, and happiness,

Christine