Favorite summer meal prep tips
Summer is my favorite time to meal prep because of the ease of using fresh produce and the ability to spend more time outside vs. in the kitchen. It’s also convenient to have meals ready to go for after outdoor adventures or long days. Preparing meals ahead of time can save you from the heat of the stove during the hottest parts of the day. Here are some top summer meal prep tips to help you whip up quick meals using fresh ingredients.
Embrace Seasonal Produce
One of the best parts about summer is the abundance of fresh produce available. From juicy tomatoes to crisp cucumbers and sweet corn, local farmers' markets are bursting with seasonal goodies that can inspire your meal prep.
Shop Local and Seasonal
Make a habit of visiting your local farmers' market or signing up for a CSA (Community Supported Agriculture) box. You'll get the freshest ingredients while supporting local farmers. Plus, seasonal produce is often more flavorful and nutritious. Check out options for delivery in your neighborhood through Eat Local First or Local Harvest in Washington.
Keep It Colorful
When prepping your meals, aim to include a rainbow of colors on your plate. Not only does it make your meals more appealing, but different colors often signify different nutrients. For example, dark leafy greens are rich in iron, while red and orange vegetables are high in vitamin C. The bonus is a lot of these veggies will stay fresh in the fridge even if they are cut in advance. For instance, shredded carrots and cabbage or sliced red pepper can be prepped ahead of time (after you go grocery shopping and before you put veggies away for instance) and stored in the fridge for a jump start on dinner.
Plan Ahead for Convenience
A little planning goes a long way in making meal prep a breeze. Before the week starts, take some time to map out your meals. This will help you shop more efficiently and avoid food waste.
Make a Meal Plan
Outline what you'll eat for breakfast, lunch, dinner, and snacks throughout the week. Don't forget to account for days when you might eat out or attend summer gatherings, or for long hikes or bike rides on the weekend that need lots of snacks. If you struggle with meal planning check out our Well Fed meal planning services.
Prepare Ingredients in Batches
Wash, chop, and store your veggies and fruits as soon as you get them home. This way, you have ready-to-go ingredients for salads, smoothies, or quick snacks.
Quick and Easy Meals Are Key
The beauty of summer meal prep is that it doesn't have to be complicated. Simple, light meals are often the most satisfying when the weather is warm.
No-Cook Options
Consider meals that require little to no cooking. Salads, wraps, and cold pasta dishes can be filling and require minimal kitchen time.
Batch cook proteins
Using your instant pot or air fryer can help batch cook proteins like chicken, steak, or pork without heating up the kitchen too much. Get variety with vegetarian protein sources like quinoa, legumes, and beans that can be easily added to cold grain bowls or salads.
Stay Hydrated with Creative Drinks
Don't forget about staying hydrated. Summer heat in and out of the kitchen can lead to dehydration quickly, so it's important to drink plenty of fluids.
Infused Water
Add slices of lemon, cucumber, or berries to your water for a refreshing twist. You can prepare a big pitcher to keep in the fridge and enjoy all week.
Homemade Iced Teas
Brew your favorite tea, let it cool, and store it in the fridge for a quick, refreshing drink. You can sweeten it with a little honey if desired. My favorite iced teas are green, peppermint, hibiscus, or herbal concoctions like nettles, rosehips, and lemon balm.
Smart Storage Solutions
Proper storage is essential to keep your prepped meals fresh and tasty. Investing in good-quality containers can make all the difference.
Airtight Containers
Choose containers that seal tightly to keep air and moisture out. This will help maintain the freshness of your food and prevent spoilage.
Glass Over Plastic
If possible, opt for glass containers. They're better for the environment, don't hold onto odors or stains, don’t contain hormone-disrupting chemicals, and can go straight from the fridge to the microwave.
Incorporate Protein-Packed Salads
Salads are a go-to for summer meals, but they don't have to be boring. They don’t even have to have lettuce. You can make them filling and nutritious by adding a good source of protein.
Beans and Legumes
Mix in chickpeas, black beans, or lentils for a plant-based protein boost. They're also high in fiber, which can help keep you full longer.
Lean Meats or Fish
Add grilled chicken, turkey, or fish to your salads for a satisfying meal. Cooking them in advance makes it easy to assemble your salad when you're ready to eat.
Don't Forget the Snacks
Healthy snacks are important to keep your energy levels up throughout the day. Prep some snack options in advance so you're not tempted to reach for less healthy alternatives.
Veggie Sticks and Hummus
Cut up some carrot sticks, bell peppers, or cucumbers and pair them with hummus for a quick and healthy snack.
Fresh fruit + Protein
Slice some apples or pears and enjoy them with almond or peanut butter. The combination of fruit and nuts provides a good balance of carbs, protein, and healthy fats. Add some berries to greek yogurt for an energy boost.
Be Mindful of Food Safety
Food safety is especially important in the summer when higher temperatures can increase the risk of foodborne illness.
Keep Cold Foods Cold
Use ice packs and insulated bags to keep perishable items cool if you're taking them on the go, like to a picnic or the beach.
Mind the Time
Don't leave food out for too long. The general rule of thumb is not to leave perishables out for more than two hours, or one hour if the temperature is above 90°F (32°C).
Takeaways
Summer is a time for relaxation and enjoyment, and with these meal prep tips, you can spend less time in the kitchen and more time savoring the season. Embrace the abundance of fresh ingredients, keep meals simple and hydrating, and ensure you're storing everything properly for maximum freshness. With a bit of planning and creativity, you can create quick, delicious, and nutritious meals that embody the spirit of summer. If you find yourself struggling to meal plan and prep or if it bores you to tears check out our meal planning services.
