Summer Meal Prep Ideas
One thing I mastered early in my wellness journey was the art of meal prep, and during the summer, I lean into it heavy As much as I love cooking, summer is not the season I’m in the kitchen playing Top Chef every night.
My schedule is full, so I’ve learned to keep meals simple, nutritious, and on repeat.. I eat mostly the same things during the week to cut down on decision fatigue and stay aligned with my goals.
This isn’t about being restrictive, it’s about being intentional. I’m eating for energy, not entertainment.
Batch Meal Plan
Here's what a typical weekday looks like, that keeps me out of the drive-thru when I'm on go mode:
Breakfast – Berry Smoothie
I portion out fresh strawberries, blueberries, bananas, and chia seeds into freezer bags, then toss one in the blender with coconut water when I’m ready. Smooth, cold, quick, no excuses.
→ Great for Morning energy, digestion, Full of antioxidants, fiber, and natural sugars that support brain function and keep you satisfied without the crash.
Lunch – Spinach Veggie Wraps
Spinach tortillas with raw spinach, cucumbers, shredded carrots, bell peppers, olives, jalapeños, and one of my favorite spicy sauces. I make 3–4 at the top of the week and keep them chilled for an easy grab-and-eat lunch.
→ High in fiber, vitamin C, and healthy fats to keep your energy steady and digestion on track.
Dinner – Southwest Bowl
Brown rice or quinoa, black beans, sautéed bell peppers, corn, red onion, jalapeños, fresh cilantro, and my cilantro-lime dressing. I warm the base, add the fresh toppings, and build it out each night.
→ A great source of plant-based protein, complex carbs, and gut-friendly fiber to help your body refuel and recover.
Heres a link to the recipe for the South West Bowl if you’d like to give it a try.
Tips for Batch Prep:
Sunday: Portion smoothie ingredients into freezer bags or containers for easy blending. Cook your rice or quinoa, black beans, and corn. Sauté your bell peppers and chop up your onions and romaine. Make the cilantro lime dressing and store it in a jar.
Mid-week: Check in and refresh any veggies that need it—especially tomatoes, cilantro, and avocado (add those fresh day-of for the best texture).
This rhythm keeps the week smooth, meals consistent, and your energy focused where it matters.
