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Whether you’re spending the day on the lake, heading to the pool, or at home relaxing, this list of healthy summer meal prep ideas will keep you out of the kitchen and free you up to relax and have fun! Prep a few of these grab-and-go main dish and snack ideas ahead of time and enjoy them for days.
How to Use This List
I’d suggest picking out several recipes you’d like to try from the list below and prepping three recipes at a time. I like to choose three different types of recipes to make ahead at a time–from main dish, to breakfast, to a snack.
All of these main dishes or snacks can be stored for at least 3-5 days, and many of them can be frozen using our instructions, as well. See specific storage suggestions on each recipe.
Once you’ve prepped your recipes, enjoy them all week long or grab them from the freezer weeks later.
What to Store Your Food In
Wondering what containers to store your meals in? We’ve got you covered. While we review freezer containers, many of these options work great for the fridge too.
Sample Meal Prep Sessions
Here are some sample meal prep plans that include recipes I’d personally prep at the same time together. Each of these prep sessions will take about 1 hour. Feel free to double the recipes since you are already going to the trouble.
Summer Meal Prep Menu #1:
- Quinoa Tabbouleh
- Baked Ham and Egg Cups (freezer-friendly)
- Powerball Cookies (freezer-friendly)
Summer Meal Prep Menu #2:
- My Favorite Cobb Salad
- Greek Dip
- Chocolate Covered Cherry Smoothie Packs (freezer-friendly)
Summer Meal Prep Menu #3:
- Lemon Garlic Chicken Marinade (freezer-friendly)
- Classic Fruit Salad
- Instant Pot Hard-Boiled Eggs
Summer Meal Prep Menu #4:
- On-the-Go Chicken Burritos (freezer-friendly)
- Taco Layered Dip
- Overnight Oats
Wouldn’t it be so fun to have all these healthy main dishes and snacks on hand all week? Let’s get prepping!
Since you’re already dragging out the ingredients and dirtying up the kitchen, go ahead and double the recipes, if you think you’ll eat it all in the coming week. Or, if you’re making one of our freezer-friendly recipes, package the second batch for the freezer using our freezer meal instructions.
25+ Summer Meal Prep Ideas
Life is about to get easier and healthier when you prep a few of these recipes ahead once or twice a week.
Quinoa Tabbouleh is one of my favorite light summer meal prep ideas. Store in the fridge for quick lunches or dinner. Add shredded rotisserie chicken for more protein.
Chicken Pesto Pasta
Chicken Pesto Pasta is a 30-minute, delicious, nutrient-dense meal that the whole family will love. And since it tastes good warm or cold, it’s a great idea to grab and go in the summer.
7 BEST Chicken Marinades
These 7 well-tested, easy chicken marinades will transform boneless chicken breasts into several tasty, healthy meals. We’ll show you 4 different methods for cooking your marinated chicken, plus how to make them into freezer meals for later.
Shaved Brussels Sprout Salad
This Shaved Brussels Sprout Salad has the perfect combination of Brussels sprouts, savory bacon, crunchy almonds, and shredded Parmesan. These simple ingredients are tossed in a zesty homemade dressing that will have you craving for more. A crowd-pleaser!
Greek Dip with Pita Chips
This simple yet delicious Greek Dip will have you hovering over the dish and wishing you didn’t have to share. It requires no cooking and is a great recipe to serve groups of people (or just yourself for a healthy lunch!).
Stovetop Coconut Oil Popcorn is incredibly easy and serves as a healthy, filling snack that all ages love. The coconut oil brings the perfect hint of sweetness that is balanced with a bit of salt. It’s a budget-friendly, tummy-filling, healthy snack that everyone will love!
Blueberry Avocado Muffins with Lemon Streusel Topping
These healthy blueberry avocado muffins pack some serious nutritional punch but is still a treat! It’s got sneaky ingredients like avocado, Greek yogurt, and whole wheat flour. Add the crumb topping that’s infused with lemon zest for a delicious (yet nutritious) muffin!
These no bake energy bites have been a long-time favorite in my home. Look no further for a healthy, satiating, freezer-friendly snack. Whether at the pool or anywhere else, these don’t last long!
Classic Fruit Salad
We’re taking fruit salad to the next level with the perfect combination of fresh fruit and our simple fruit salad dressing. Make this classic side dish for your next pool outing.
Make 6 Dump-and-Go Freezer Meals in 1 Hour!
- Shopping & equipment lists
- Step-by-Step instructions & video tutorial
- Serving suggestions & dietary substitutions & more
Easy Chicken Fried Rice
This big-batch recipe for healthy, easy chicken fried rice has been tested dozens of times and is absolutely perfect for a nutritious, make-ahead meal. It’s packed full of lean protein, vegetables, and whole grains.
Layered Taco Dip
Layered Taco Dip is the ideal pool party snack or lunch option for summer days. The ingredients are simple and cheap, it’s easy to make ahead of time, and the flavor is amazing! The layers make it look like a complex recipe when, in reality, it takes only a few minutes to throw together!
Baked Ham and Egg Cups
Talk about easy summer meal prep ideas! Ham and Egg Cups might just blow your mind. They did mine. With only three main ingredients, this high-protein dish could be one of the easiest breakfast, lunch, or dinner recipes ever.
Hummus with Veggie Sticks
Making homemade hummus in the blender (or food processor) is easier than you think. The hummus ingredients come together quickly leaving you with a healthier and tastier pool snack than you could find at the store.
7 Frozen Smoothie Packs
Learn how to save time and money and eat healthier by prepping frozen smoothie packs ahead of time. Use our 7 different delicious smoothie pack recipes to start filling your freezer today.
This protein bowl is FULL of flavor and perfect to take on your summer outing. You’ll find yourself making it again and again. It lends itself to some creativity, allowing you to use up what you have on hand. It’s gluten free, takes about 3 minutes to make, and is a tasty way to get extra vegetables and protein in your diet.
This is the ultimate summer meal prep idea! With a variety of vegetables, perfectly cooked proteins, and Gorgonzola cheese, this colorful salad is complex in flavor and texture. The savory dressing is to die for, too!
Gluten-Free Banana Muffins
These are some of the easiest and BEST Gluten Free Banana Muffins I’ve ever had. They are made with all real food ingredients and absolutely moist, delicious, and healthy!
Try our Gluten-Free Pumpkin Muffins too!
On-the-Go Chicken Burritos
These chicken burritos work well to prep ahead and freeze. To warm them up, simple wrap a frozen burrito in a moist paper towel and microwave until warmed through. Or thaw and warm in a pan on the stove top. They are delicious with our Cilantro Lime Aioli!
Banana Breakfast Cookies
Banana Breakfast Cookies are jam-packed with nutrition and flavor. All ages love them, and they make a great grab-and-go breakfast or snack. Double the recipe so you can stock the freezer with them!
Cheddar Chive Egg Bites
Want a high protein, low carb, on-the-go option that will keep you satisfied? Cheddar Chive Egg Bites are the answer!
We can’t enough of Overnight Oats in our homes! In addition to our 7 Smoothie Pack Recipes, they are one of the easiest ways to consume whole grains, fruits, and good-for-you proteins every single day.
- Almond Joy
- Blueberry Muffin
- Peach Pie
- Peanut Butter and Jelly
- Peanut Butter Cup
- Raspberry Lemon
- Strawberry Shortcake
Let us know which one is your favorite!
Southwest Chicken Salad
Marinated chicken, colorful Tex-Mex toppings, and a creamy Cilantro Lime Vinaigrette top a bed of crispy lettuce for this mouthwatering Southwest Chicken Salad. It’s gluten-free, dairy-free, and packed with all the good things your body craves.
Avocado Pasta with Basil and Bacon
This Avocado Pasta with Basil and Bacon is a simple recipe with big flavor that can be eaten cold or hot. The combination of the avocado, bacon, and fresh basil will have you coming back for more and more!
Hard Boiled Eggs
These easy-to-peel Instant Pot hard boiled eggs just might change your life. It is the only way I make hard boiled eggs now. Highly portable and a good source of protein makes them a great pool snack!
Chicken Penne Pasta with Asparagus and Peppers
Chicken Penne Pasta is a simple, healthy, and incredibly delicious pasta dinner that stretches a long way. Use up whatever veggies you have in the fridge. Done in 30 minutes and delicious whether hot or cold!
With these summer meal prep ideas in hand, you’ll save time, enjoy some delicious food, and eat a little healthier all summer long.