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–+ servings

Healthy Summer Meals

A refreshing and nutritious collection of summer meals that are light yet satisfying, perfect for warm weather dining.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: grill, main, Salad
Cuisine: American, Mediterranean
Calories: 450
Ingredients Method Nutrition Notes

Ingredients
  

Grilled Chicken Salad
  • 2 pieces chicken breasts boneless, skinless
  • 4 cups mixed greens spinach, arugula, romaine
  • 1 cup cherry tomatoes halved
  • 1 cucumber sliced
  • ¼ cup feta cheese crumbled
  • 3 tablespoons olive oil for dressing
  • 2 tablespoons balsamic vinegar for dressing
  • 1 teaspoon salt to taste
  • 1 teaspoon black pepper to taste
Quinoa and Black Bean Bowl
  • 1 cup quinoa rinsed
  • 2 cups water for cooking quinoa
  • 1 can black beans drained and rinsed
  • 1 bell pepper diced any color
  • 1 avocado sliced
  • ¼ cup cilantro chopped
  • 1 lime juiced
  • 1 teaspoon cumin
  • 1 teaspoon salt to taste

Method
 

Grilled Chicken Salad
  1. Preheat the grill to medium-high heat.
  2. Season the chicken breasts with salt and pepper.
  3. Grill the chicken for 6-7 minutes on each side or until fully cooked.
  4. Let the chicken rest for a few minutes before slicing.
  5. In a large mixing bowl, combine mixed greens, cherry tomatoes, cucumber, and feta cheese.
  6. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
  7. Drizzle the dressing over the salad and toss to combine.
  8. Top the salad with sliced grilled chicken and serve.
Quinoa and Black Bean Bowl
  1. In a saucepan, bring water to a boil and add quinoa.
  2. Reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed.
  3. Fluff the quinoa with a fork and let it cool slightly.
  4. In a large bowl, combine cooked quinoa, black beans, bell pepper, avocado, and cilantro.
  5. Add lime juice, cumin, and salt, and toss to combine.
  6. Serve in bowls and enjoy.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 40gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 500mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 1500IUVitamin C: 30mgCalcium: 150mgIron: 3mg

Notes

These meals are perfect for hot summer days and can be prepared in advance for quick lunches or dinners.

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