From blueberries and mangos to avocados and bell peppers, some of the most delicious fruits and vegetables peak in summer. As the weather warms up and days get longer, there’s no better time to experiment with simple, healthy meals. Even better, the majority of ripe summer produce, like celery, cucumbers, and watermelon, are bursting with water to help keep you hydrated.
Let’s dive into five easy, mouth-watering recipes perfect for quick summer meals to fill you up before a fast. But be warned: once your friends and family taste of these recipes, they’ll be begging for seconds in no time.
This granola parfait is chock-full of ripe fruits and decadent Greek yogurt, and jam-packed with nutrients. The Greek yogurt base is just 100 calories and is an excellent source of both protein and calcium. Granola has protein and fiber, the nutrient responsible for keeping you full longer between meals. Plus, fiber is rich in micronutrients like magnesium, iron, zinc, and B vitamins. Micronutrients are easy to miss while fasting, so incorporating them in this quick summer meal is a must.
For this recipe, we’re using zingy raspberries and apricot to top the parfait—two fruits that are at their best during the summer season. However, feel free to swap out our ingredients for any seasonal berry or stone fruit, such as blackberries, blueberries, mangos, peaches, or strawberries.
1. Crunchy and Creamy Granola Parfait
- 5 oz. vanilla Greek yogurt
- ⅓ cup granola
- 1 apricot, sliced into thin wedges
- ¼ cup raspberries
- Mason jar or dessert glass
Layer half of your vanilla Greek yogurt on the bottom of your glass and top with half of the granola, apricot slices, and raspberries. Add the second half of yogurt, then layer on the remaining granola, apricot, and raspberries. If you’d prefer, swap the vanilla yogurt with plain Greek yogurt and add a drizzle of honey for added sweetness.
2. Very Veggie Baked Omelet
It takes just five minutes to whip up this quick summer meal! Instead of frying this veggie-filled omelet in a pan, you can simply whisk all the ingredients together, pour it into a baking dish, and pop it in the oven. Plus, you can substitute the bell peppers and avocado for any summertime produce you have in the kitchen.
For this very veggie baked omelet, you’ll need:
- 8 large eggs
- ⅓ cup milk
- 2 tsp olive oil
- ½ cup finely chopped red bell pepper
- ½ cup finely chopped green bell pepper
- ⅓ cup yellow or white onion
- ½ cup shredded cheddar cheese (optional)
- Salt and pepper, to taste
- Sliced avocados, for garnish (optional)
- Cooking spray
Preheat your oven to 400°F and spray a 7 by 11-inch or 9 by 9-inch baking dish with cooking spray. Next, pour your olive oil into a skillet over medium-high heat. Once the skillet is hot, toss in your bell peppers and onion until softened, or roughly 4 minutes. Remove the mixture from heat and add it to your baking dish, topping with cheese if you prefer.
In a large mixing bowl, beat the eggs and milk until well blended. Add salt and pepper, then pour over the mixture in the baking—pop in the oven for 22 to 25 minutes, or until the omelet is puffy and set. Top with avocados and enjoy!
3. Mediterranean Madness Summer Salad
This fresh summer salad combines the decadent flavors of the Mediterranean for an unforgettable lunch or dinner. In addition to being easy to prepare (there’s no cooking required!), this salad is bursting with summer produce rich in antioxidants, healthy fats, and immunity-supporting nutrients. Red onion alone can help lower your blood pressure and reduce your risk of cancer.
To whip up this salad, you’ll need:
- 1 can black beans, drained
- 4 oz. baby spinach leaves, roughly chopped
- 4 heritage tomatoes, roughly chopped
- ½ cucumber, roughly chopped
- 6-8 radishes, thinly sliced
- 1 large red onion, thinly sliced
- 1 mango, peeled and roughly chopped
- 2 avocados, peeled and sliced
- 3-4 oz. crumbled feta, to taste
- 1 tbsp chopped cilantro, for garnish
After you’ve peeled and chopped the veggies, place the black beans and spinach in a large serving bowl or platter. Scatter the tomatoes, cucumber, radish, onion, and mango on top and gently toss. Top your masterpiece with the avocado slices, feta, and cilantro. A simple dressing of olive oil and balsamic vinegar will amplify the melody of flavors. Alternatively, you could squeeze fresh lemon and crack fresh black pepper for a zesty twist.
4. Fresh and Flavorful Tuna Tacos
For this next dish, you’ll want to stock up on the cucumber, mango, and cilantro you used in the previous recipe. Now, these ingredients take on a whole new flavor profile to create a tangy salsa that adds a burst of life to fresh tuna tacos. Tuna is a fantastic source of omega-3 fatty acids and vitamin B-12 and is loaded with protein to keep you fueled between meals.
For these fresh and flavorful tuna tacos, you’ll need:
- 3 tbsp olive oil
- 2 medium red onions, thinly sliced
- 1 tsp hot paprika or chipotle powder
- 1 tsp dried oregano
- 1 tbsp red wine vinegar
- 1 jalapeño, seeded and very finely chopped
- 1 cucumber, peeled and finely chopped
- 1 mango, peeled and finely chopped
- 2 tbsp fresh lime juice
- 1 tbsp chopped cilantro
- 1-pound tuna steak, 1 inch thick
- Salt and pepper, to taste
- Eight 6-inch corn tortillas
To begin, either light your grill or preheat a grill pan and heat 2 tbsp of olive oil in a large skillet over moderately high heat. Add your onions and season with salt and pepper, cooking for 8 minutes, or until softened and browned. Toss in your paprika or chipotle powder and cook for 30 seconds. Then, add your dried oregano and red wine vinegar and cook for an additional 1 minute. Transfer the mixture to a clean plate and voilà—you’ve made freshly pickled onions.
As your onions brown, combine your jalapeño, cucumber, mango, and lime juice to create a unique salsa that’s all yours. Season with salt to taste and pop in the fridge until ready to serve.
Next, oil your grill or grill pan. Rub your tuna steak with the remaining 1 tbsp of olive oil and season with salt. Grill over high heat for 3 minutes per side, or until the fish is lightly charred outside and pink within. Transfer the tuna to a clean plate, let it sit for five minutes, and then thinly slice.
Lastly, warm your tortillas for 10 seconds or until hot and soft. Serve immediately with the sliced tuna, fresh salsa, and pickled onions, and enjoy.
5. Smoky and Sweet BBQ Chicken
This last recipe is a definite crowd-pleaser. Smoky and sweet BBQ chicken is made in a flash using convenient, no-mess tin foil packets. You can prepare the packets ahead of time and pop one on the grill or in the oven whenever you need an easy summer meal.
For this quick summertime feast, you’ll need:
- 4 boneless, skinless chicken breasts, diced into 1-inch pieces
- 2 cups BBQ sauce (whichever brand you prefer)
- 2 cups diced pineapple, fresh or canned
- 1 red bell pepper, finely chopped
- 1 small red onion, finely chopped
- Heavy-duty aluminum foil
Begin by preheating your oven to 375°F if you’ll be using it for this dish, otherwise, warm up your grill. Cut 4 large sheets of tin foil and spread each out on a flat surface. In a medium-sized bowl, toss your diced chicken breast with 2 cups of BBQ sauce until the chicken is fully coated. Next, divide the chicken evenly between the 4 sheets of foil and place it on the center of the sheet. Once the chicken is on the foil, split your pineapple, bell pepper, and onion among each sheet.
To seal your foil packet, bring the foil’s top and bottom over the chicken, so the edges meet. Make a tight, ½-inch fold, then fold again to ensure a snug seal. Repeat the fold on either side of the packet. Be sure to leave space on both sides for expansion and heat circulation.
Bake in the oven for 35 to 40 minutes, or until the chicken reaches an internal temperature of 165°F. If you’re grilling, toss the packet on a preheated griddle for 10 minutes on each side or until the chicken reaches an internal temperature of 165°F. Serve with brown rice or diced sweet potato for a filling, delicious meal.
Will You Be Making These Healthy Summer Meals?
There’s no better time to experiment with fresh summer flavors. Give one of these delicious recipes a try for a simple, quick summer meal. And be sure to share a picture with us on Instagram, @simplefastingapp, if you give any of these dishes a try!