A ready-made healthy summer meal plan
How hot is it at the moment? I am so hot despite working next to an open window so please forgive any silly mistakes, it will be the crazy heat getting to my head! With the heat in mind, I have tried to make this healthy summer meal plan full of the sort of meals I like when it is like this. It is not all salad either as there is only so much salad anyone wants isn’t there!
So, grab a cold drink and have a read and see if this is a meal plan you would like to follow. Don’t forget for a printable version you can subscribe to my emails to be part of the meal planning library and you even get ready-made shopping lists too!
If this isn’t the meal plan for you then do check out my other ready-made meal plans.
The best way to enjoy this meal plan is to prepare what you can in advance to just reheat. If you bulk cook when you have the oven on anyway it allows more time to relax!
Another important thing to enjoy this meal plan is to remember that you can have snacks and it is ok in moderation. Eating healthily in the long term is, of course, important but you can’t resist treats forever.
Meat-eaters healthy summer meal plan
Monday
- Breakfast: Breakfast quiche and grilled tomatoes.
- Lunch: Mango couscous.
- Dinner: Stuffed peppers on a bed of rocket followed by carrot cake.
Tuesday
- Breakfast: Banoffee baked oats with an apple.
- Lunch: Cucumber, carrot sticks and baby corn with hummus.
- Dinner: Sweet potato and spinach quesadilla with hummus and crudities followed by blueberry and vanilla semifreddo.
Wednesday
- Breakfast: White chocolate and raspberry baked oats.
- Lunch: Rosemary and caramelised onion mini quiches with salad.
- Dinner: Mediterranean vegetable lasagne with salad, followed by vanilla baked cheesecake.
Thursday
- Breakfast: Cherry Bakewell overnight oats served with extra cherries.
- Lunch: Cheese and salad sandwich using reduced-fat cheddar and 60g wholemeal bread.
- Dinner: Chicken and pepper kebabs using your choice of sauce or marinade with boiled rice then halo top ice cream or other low-fat and low-calorie ice cream.
Friday
- Breakfast: 2 Scrambled eggs on wholemeal toast with 150g of mushrooms.
- Lunch: Sweetcorn fritter with rocket and salsa.
- Dinner: Jerk chicken with Caribbean rice and your choice of vegetables.
Saturday
- Breakfast: Chocolate orange overnight oats with a satsuma.
- Lunch: Jacket potato with cheese (reduced-fat cheddar) and baked beans served with salad.
- Dinner: Spaghetti Primavera followed by Blueberry and vanilla Semifreddo.
Sunday
- Breakfast: Sausage sandwich with low-fat sausages and wholemeal bread followed by an apple.
- Lunch: Curry loaf and salad.
- Dinner: Peri Peri chicken with boiled rice followed by strawberries and low-fat cream or sweetened quark and a Freddo bar.
Vegetarian healthy summer meal plan
Monday
- Breakfast: Breakfast quiche and grilled tomatoes.
- Lunch: Mango couscous.
- Dinner: Stuffed peppers on a bed of rocket followed by carrot cake.
Tuesday
- Breakfast: Banoffee baked oats with an apple.
- Lunch: Cucumber, carrot sticks and baby corn with hummus.
- Dinner: Sweet potato and spinach quesadilla with hummus and crudities followed by blueberry and vanilla semifreddo.
Wednesday
- Breakfast: White chocolate and raspberry baked oats.
- Lunch: Rosemary and caramelised onion mini quiches with salad.
- Dinner: Mediterranean vegetable lasagne with salad, followed by vanilla baked cheesecake.
Thursday
- Breakfast: Cherry Bakewell overnight oats served with extra cherries.
- Lunch: Cheese and salad sandwich using reduced-fat cheddar and wholemeal bread.
- Dinner: Quorn or tofu and pepper kebabs using your choice of sauce or marinade with boiled rice then halo top ice cream or another low-fat and low-calorie ice cream.
Friday
- Breakfast: 2 Scrambled eggs on wholemeal toast with 150g of mushrooms.
- Lunch: Sweetcorn fritter with rocket and salsa.
- Dinner: Jerk Quorn with Caribbean rice and your choice of vegetables.
Saturday
- Breakfast: Chocolate orange overnight oats with a satsuma.
- Lunch: Jacket potato with cheese (reduced-fat cheddar) and baked beans served with salad.
- Dinner: Spaghetti Primavera followed by Blueberry and vanilla Semifreddo.
Sunday
- Breakfast: Sausage sandwich with low-fat sausages and wholemeal bread followed by an apple.
- Lunch: Curry loaf and salad.
- Dinner: Piri Piri Quorn with boiled rice followed by strawberries and low-fat cream or sweetened quark and a Freddo bar.
Would you like more meal plans?
You can find a directory of all my meal plans here including this meal plan for a hot summer. I have written a number of meal plans including winter, low-cost summer, a meal plan full of vegetables and quick & easy plans. All with some treats and plenty of syns left to choose treats you love!