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.
Contents
Need snacks?
If reading this has made you hungry and you just want to click and order some tasty snacks then remember that you can get past this by finding something else to do.
Plan snacks for the next few days that fall within your plan using my guides. Perfect if you have a chocolate craving or just fancy a nibble!
There are lots of ideas in my snacks ideas guide and if you are peckish.
Remember next week though to add some snacks to your meal plan so you can stay as on track as possible.
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.
My healthy lunch essentials
My favourite healthy lunch buys to help you stay healthy and eat plenty of vegetables with a few cheap and easy purchases.
If just buying a lunchbox or suitable tub means you have great lunches all week then it surely has to be worth it. Check out my 4-week meal plan of healthy lunches done for you!
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.
Easy healthy breakfast ideas
Sometimes you could make a tasty healthy breakfast much more easily with a few purchases for just a couple of pounds.
It is a meal that is easily forgotten when writing a meal plan but really shouldn’t as breakfast is so important.
The most popular breakfasts my followers on Facebook have shared are Overnight oats, Baked oats and banana pancakes! Do comment below and share your favourites with me!
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!
Weight loss and Exercise Support
I have a lot of weight loss guides and support if you want to exercise including if you have a condition like fibromyalgia.
Have a good look around and see how I can help you achieve your weight loss goals. Request my free resources to get you started too!
Free gifts for you
Are you struggling to exercise, lose weight or feel good about yourself? The free resources and support programmes I have to help you might be just what you need! Check them out by clicking the image below!
