العربيةSummer is here! It’s a time for fun in the sun, but the heat can also zap your energy levels. Juman, our certified nutritionist at Zoya Health and Wellbeing Resort, is here to help you stay cool, energized, and feeling your best all season long.
She’s sharing her top 10 easy meal prep ideas for a delicious and healthy summer meal plan. These recipes are perfect for busy schedules and will keep you fueled for all your summer adventures!
Hydration is Key!
Summer is all about staying hydrated. Jumana recommends incorporating plenty of fruits and vegetables into your meals. Here are some refreshing and healthy meal prep ideas to get you started:
- Blend & Go Packs: Prep is simple! Just toss chopped fruits and vegetables like kale, frozen berries, and pineapple slices into a sealed container. In the morning, whip up a quick smoothie with almond milk or yogurt for a delicious and nutritious breakfast or snack.
- Watermelon-Feta Fusion: This sweet and salty combo is a fun twist on a refreshing summer treat. Just dice watermelon and feta cheese and enjoy!
- Fruit Salads: Embrace the bounty of summer with a colorful fruit salad. Mix and match your favorites like watermelon, berries, pineapple, and grapes. A squeeze of lime juice and some fresh mint add a delightful touch.
- Greek Yogurt Parfait: Layer creamy Greek yogurt with fresh berries, crunchy granola, and a drizzle of honey for a satisfying and portable breakfast or snack. Prepare several jars in advance for a grab-and-go option.
Salads on the Go
Salads are a classic healthy lunch option, and with a little meal prep, they’re easier than ever!
- Salad in a Jar: Layer your favorite salad ingredients in a jar, starting with the dressing at the bottom to keep everything crisp. Mixed greens, cherry tomatoes, cucumbers, and grilled shrimp or tofu are all great choices.
- Cold Pasta Salad: Toss whole-wheat pasta with olive oil, lemon juice, sundried tomatoes, olives, and feta cheese for a light and flavorful chilled meal.
Protein-Packed Snacks
Don’t let hunger pangs slow you down! Jumana suggests these protein-rich snacks to keep you satisfied:
- Cucumber Tuna Boats: Scoop out the insides of cucumber halves and fill them with a mixture of tuna salad made with lemon and a touch of light mayonnaise.
- Spiced Mango: For a sweet and spicy treat, combine sliced mango with lemon zest and juice. Sprinkle with chili powder and let the flavors meld for a refreshing snack or dessert.
Hearty and Healthy Salads
- Mediterranean Chickpea Salad: This protein-packed salad combines chickpeas, cucumber, cherry tomatoes, red onion, olives, and feta cheese. A simple dressing of olive oil, lemon juice, garlic, and oregano brings it all together.
Sweet Endings
- Mango Sago Pudding: Create a tropical masterpiece by combining tapioca sago with coconut cream and fresh mango chunks. Top it with seasonal berries and a sprinkle of almond flakes for a delightful and nutritious dessert.
Looking for More?
These are just a few ideas to get you started! Juman is happy to help you create a personalized summer meal plan that fits your specific dietary needs and fitness goals. Contact her through the Zoya website to schedule a consultation.
Stay cool, stay energized, and have a wonderful summer!
Juman Ali
Nutritionist
