I know what it’s like. You’re rushing between classes, campus, the library, and maybe even a part-time job. Just getting through everything in the day seems to take up all of your time. What you’re eating doesn’t even cross your mind until you’re starving.

So then what do you do? It’s too easy at that point to grab something convenient (a.k.a. cheap and processed) and your body is craving all the wrong things. That’s why you need a few easy-to-make meals ready to go.

These can be prepared ahead of time but aren’t going to require cramming even more into your busy life. Keeping things simple will mean you’re more likely to stick to your plans and eat healthy, nutritious food.

These meals are great easy summer dinner ideas and lunch ideas. Summer recipes are usually light and fresh. There are also some grilling recipes since summer is the season for grilling, but those can be cooked in a pan as well.

Go to the farmers market, buy some fresh produce, and start cooking and eating healthy and delicious weeknight dinners and lunches!

17 Easy To Make Summer Meals

Weeknight Arugula Salad Dinner with Pasta and Avocado

357 calories

Ingredients

• 1 cup leafy greens, arugula

• 1 cup cherry tomatoes

• ½ red onion

• 2 slices uncured bacon

• ½ cup cooked, whole wheat pasta elbows

• ½ avocado

• 1 dash everything bagel seasoning

• 2 Tbsp vinaigrette

Instructions

1. Cook pasta, fry bacon and cut into small pieces, halve tomatoes, dice onion, and cut avocado into small pieces

2. Add everything bagel seasoning to avocado

3. Mix all ingredients together with dressing

4. No bacon? Use turkey bacon or soy bacon. No everything bagel seasoning? Use dashes of salt, pepper, and sesame seeds. No avocado? Use extra bacon.

Thai Lettuce Wraps

364 calories

Ingredients

• 2 lettuce leaves for lettuce wraps

• 4 oz lean, raw ground turkey

• 2 Tbsp peanut sauce

• 2 tsp sesame seeds

• ⅛ c peanuts

Instructions

1. Spray a pan with an oil spray. Stir-fry turkey for 6-8 minutes, stirring frequently, until cooked through / no longer pink

2. Add in peanut sauce, peanuts, and sesame seeds for 1-2 minutes

3. Add to lettuce wraps – assemble as close to the time when you’re going to eat as possible

4. No turkey? Use tofu

5. Note: I like Whole Food’s Peanut Sauce best, but any store will have their own version! If you want to make your own (100% not necessary!) here’s a 5-ingredient one from Minimalist Baker: minimalistbaker.com/5-ingredient-peanut-sauce/

Summer Corn Salad

451.5 calories

Ingredients

• ½ avocado

• 1 c cherry tomatoes

• 1 small cucumber

• ⅓ c shaved parmesan

• 1 c corn kernels

• 2 Tbsp vinaigrette

• 1 dash basil

• 1 dash salt

Instructions

1. Halve tomatoes, cut cucumber into small pieces, cube avocado

2. Mix all ingredients together

3. No dairy? Use a dairy-free cheese or additional avocado

Instant Pot Pork Chops & Onions

350 calories

Ingredients

• 5 oz pork chop, bone-in, raw

• 2 white onions

• 1 Tbsp parmesan cheese, grated

• 1 Tbsp Dijon

• 1 cup water

Instructions

1. **This recipe should be doubled to make 2 servings at a time (share or eat the other serving at a later time); the Instant Pot needs to have at least 1 ½ cups of liquid in it in order to work

2. Put Instant Pot on “Saute” function; Spray inside pot with an oil spray

3. Sear pork chop (just let cook for 2 minutes on each side)

4. Add into the pot the rest of the ingredients – onions (thinly sliced), parmesan cheese, mustard, water

5. Press “Cancel” to stop Saute function, and then press “Manual” and adjust the time to cook for 5 minutes

6. After the Instant Pot beeps that it’s done, release the pressure knob and open the pot

7. There will be extra liquid – you can discard it! Use tongs to take out the pork chop & onions

8. If making multiple servings, recommend only make for 2-3 days ahead of time to preserve freshness

Parmesan Roasted Green Beans

375 calories

Ingredients

• 2 c green beans, frozen

• ⅓ c parmesan cheese grated

• 5 oz chicken breast, boneless, skinless, raw

• 1 dash garlic salt

• 1 dash salt

• 1 dash pepper

Instructions

1. Preheat oven to 425 degrees.

2. Spray a pan with an oil spray.

3. Cook frozen green beans for ~5 minutes.

4. Line baking sheet with parchment paper & spray it with an oil spray.

5. Add green beans, top with cheese and seasonings, mix around.

6. Bake for 15-25 minutes, depending on your preference!

7. While green beans are baking, respray the pan with an oil spray. Cook chicken in the same pan for 7-8 minutes on each side. Use an instant read thermometer to make sure chicken gets to 165 degrees internally

8. Notes: No c
   hicken? Use salmon or tofu. No frozen green beans? Use fresh.

Summer Squash and Zucchini with Turkey Cheeseburger

354 calories

Ingredients

• 1 zucchini, medium

• 1 yellow summer squash

• 1 turkey burger patty

• 1 oz sliced cheese

Instructions

1. Cook burger on stove top

2. For the last 5 minutes, add in summer squash and zucchini (sliced) and top burger with cheese

Lentil Salad with Cucumbers, Feta, and Onion

417.5 calories

Ingredients

• 1 medium cucumber

• ½ red onion

• 1 c canned artichoke hearts

• ⅓ feta, crumbled

• ½ c lentils, cooked

• 1 dash salt

• 1 dash oregano

Instructions

1. Chop cucumber and onion

2. Mix all ingredients, including liquid from canned artichoke hearts

3. Lentils here can count as a protein for vegetarians, or starches for non-vegetarians if you prefer

Grilled Chicken with Israeli Salad

314 calories

Ingredients

• ½ cucumber, medium

• ½ cherry tomatoes

• Fresh herbs, like fresh basil or oregano

• 1 dash salt

• 1 dash pepper

• ⅓ c feta, crumbled

• 2 c arugula

• 1 Tbsp vinaigrette

• ½ small avocado

Instructions

1. Preheat oven to 425 degrees

2. Line baking sheet with tin foil & spray with an oil spray

3. Bake salmon for 15 minutes or until flakes easily

4. Chop tomato, cucumber and arugula, salad dressing, and seasonings

5. No chicken? Use tofu or tuna

Huevos Rancheros sans Tortilla

391 calories

Ingredients

• 2 eggs, large

• ½ c beans & legumes, cooked, black beans

• ⅓ c cheese, crumbled, feta

• 2 Tbsp cilantro

• 1 tsp red pepper flakes

Instructions

1. Spray pan with oil spray & turn to high heat

2. When pan is hot, crack in eggs, cook to desired consistency

3. Mix beans, feta, red pepper and cilantro as a side

Buffalo Cauliflower Bites

105 calories

Ingredients

• 2 c cauliflower florets

• 2 Tbsp barbecue sauce

• 1 Tbsp Parmesan, grated

Instructions

1. Preheat oven to 400 degrees

2. Spray baking sheet with an oil spray

3. Bake cauliflower for 30 minutes

4. Take cauliflower out, mix with BBQ sauce and Parmesan cheese, bake for an additional 5 minutes

Beef & Cabbage Soup

408 calories

Ingredients

• 2 cups cabbage, shredded

• 5 oz stew meat, raw

• 2 cups broth, chicken or beef

• 1 Tbsp olive oil

• ¼ Tbsp garlic, minced

• Dashes: salt, pepper

Instructions

1. Spray a pan with an oil spray. Heat garlic for 1-2 minutes. Stir fry beef with garlic until no longer pink.

2. Add oil to pot. Stir fry cabbage for 2-3 minutes. Add in seasonings.

3. Add in broth and beef.

4. Turn the burner to low heat & let sit, covered, for a minimum of 10 minutes. Stir occasionally.

5. Lasts for 3 days. Freeze if not using.

6. No beef? Use chicken or tofu.

Avocado Turkey Bento Boxes

430 calories

Ingredients

• • 4 oz deli slices, turkey

  • ½ avocado, small

  • 1 cucumber, medium

  • 1 cup cherry tomatoes

  • 1 Tbsp olive oil

• 1 dash everything bagel seasoning

Instructions

1. Cut tomatoes in halves & slice cucumbers

2. Mix tomatoes and cucumbers together with oil and dash everything bagel seasoning

3. If you like, add another dash of everything bagel seasoning to the avocado half

4. Store salad and deli turkey/ avocado separately if you prefer

5. Make for only 2-3 days ahead of time to preserve freshness

6. Keep avocados fresh after cutting: Rinse with water & keep in an air-tight container

Quick and Easy Asian Chicken Bowl

343 calories

Ingredients

• 1 cup mixed greens

• ⅛ cup cashews

• ½ cup cabbage, shredded

• ½ cup mandarin oranges, canned

• ½ cup shredded carrots

• 3 oz chicken breast, boneless, skinless, raw

• 1 Tbsp cilantro

• 1 Tbsp peanut sauce

Instructions

1. Spray the pan with an oil spray. Cook chicken for 5 minutes on each side. Use an  instant read thermometer to make sure chicken gets to 165 degrees  internally

2. Combine all ingredients into a salad

Egg, Feta & Spinach Bowl with Cauliflower Rice

347 calories

Ingredients

• 1 cup leafy greens, spinach, raw

• 2 eggs, large

• 1 cup veggies noodles/rice, cauliflower “rice”, raw

• 1 Tbsp cheese, Parmesan, grated

• ⅓ cup cheese, crumbled, feta

• 1 dash garlic

Instructions

1. Spray pan with an oil spray. Add in cauliflower rice. Stir fry until  you see some browning. Add in Parmesan cheese and garlic salt. Remove from pan.

2. Spray pan again with oil spray and fry eggs

3. In a bowl combine eggs, cauliflower rice, feta, and spinach

Banana Pancakes with Peanut Butter

271 calories

Ingredients

• 1 banana

• 1 egg, large

• 1 Tbsp peanut butter

• 1 dash cinnamon

Instructions

1. Whisk banana and eggs. Add in cinnamon.

2. Spray a non-stick pan with an oil spray

3. Add small amount of batter to pan, flip when you can easily slide turner under it

4. Make a sandwich with the PB or dip pieces of pancakes into the PB on the side

Caprese Salad with Balsamic Glaze

314 calories

Ingredients

• 3 oz sliced mozzarella, full fat/ regular

• 2 medium tomatoes

• 1 Tbsp balsamic glaze

• 1 dash fresh basil

• 1 dash fresh oregano

• 1 dash salt

Instructions

1. Slice tomato & mozzarella if not already sliced

2. Drizzle with balsamic glaze & add seasonings

Salmon with Veggies and Peanut Sauce

386 calories

Ingredients

• 4 oz salmon filet

• 1 c baby carrots

• 1 c snap peas

• 2 Tbsp peanut sauce

Instructions

1. Preheat oven to 425 degrees

2. Line baking sheet with tin foil or parchment paper & spray with an oil spray

3. Bake salmon for 15 minutes or until flakes easily

4. Dip veggies in peanut sauce

LEMONY PASTA SALAD WITH WHITE BEANS

393 calories

Ingredients

• 4 cups Leafy greens, lettuce, raw – 20 calories

• ¼ cup Cheese, crumbled, feta – 99.75 calories

• ½ cup Beans & legumes, White, cooked – 110 calories

• ¼ cup Pasta, orzo, cooked – 76 calories

• 1 Zucchini, medium – 33 calories

• 1 tsp Olive oil (tsp) – 40 calories

• 1 Tbsp Red wine vinegar – 3 calories

• ½ Lemon, Whole – 11 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

Instructions

1. Cook pasta as instructed on package, drain once cooked.

2. Slice zucchini.

3. Spray a pan with an oil spray & cook zucchini ~5 minutes on medium heat.

4. Combine all ingredients.

5. Dressing is olive oil, lemon juice (squeeze lemon over salad), vinegar, and salt & pepper.

6. Gluten free? Use chickpea (or other type of bean) pasta, e.g. Banza pasta.

CORN SUMMER SALAD

460 calories

Ingredients

• ½ Avocado, small – 116.5 calories

• 1 cup Tomatoes, grape – 32 calories

• 1 Cucumber, small – 32 calories

• ⅓ cup Cheese, Parmesan, shaved (cups) – 111 calories

• 1 cup Corn, canned – 125 calories

• 1 Tbsp Red wine vinegar – 3 calories

• 1 tsp Olive oil (tsp) – 40 calories

• 1 Basil, dash – 0 calories

• 1 Salt, dash – 0 calories

Instructions

1. Halve tomatoes, cut cucumber into small pieces, and cube avocado

2. Mix all ingredients together.

3. Add in oil & vinegar, top with seasonings. Mix to combine.

4. No dairy? Use a dairy-free cheese or additional avocado.

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