6 Recipes That’ll Make Summer Meal Prep Easy

Summertime is synonymous with carefree living, from throwing cookouts to going on vacation to spending the entire day by the pool with nothing but some iced tea in your hand. But that doesn't mean you should throw your standard meal prep routine out the window - not as long as you have a handful of easy recipes to make summer meal prep a breeze. 

To get you started, we rounded out six simple recipes that offer a balanced mix of carbs, protein, and veggies and are easy enough to make in no time. So, you don't need to spend long hours over a hot stove. Ready to make summer meal prep exciting again? 

Froyo Granola Cups (Breakfast)

Between getting ready for work and making sure you get everyone ready for the day, breakfast is usually one of those meals that people skip without a second thought. That's why your breakfast routine could benefit from meal prep with the help of these bite-sized froyo granola cups. You can make them in advance, stick them to the freezer, and take one (or more) as soon as you start your day. 

Ingredients: 

• 1 cup plain yogurt
• 4 tbsp peanut butter
• 1/2 cup granola
• 1 tbsp raw honey
• 1/4 cup freeze dried strawberries
• 1/4 cup freeze dried blueberries
• 2 tbsp walnuts, chopped

Instructions: 

1. Add the strawberries, blueberries, and 1 cup of warm water to a bowl. Soak for 15 minutes. Once hydrated, drain and squeeze away excess liquid. Set aside. Next, line a muffin tin with paper liners. Set aside as well.
2. Mix the peanut butter, honey, and granola in a bowl and divide the mixture into the liners. 
3. Top each one with 2 tablespoons of yogurt, the chopped walnuts, and the berries. Transfer to the freezer and freeze for 1 hour. 
4. To serve, remove from the freezer 2-3 minutes in advance. Enjoy! 

Chili Lime Chickpea Salad (Side Dish)

Calling for light (and everyday) pantry ingredients, this side dish is perfect for your summer meal prep routine. Mix the ingredients, store the salad in an airtight container, and enjoy it any time throughout the week. You could even double -or triple- the servings if you want to pair them with multiple dishes weekly. Just make sure you add the lime juice, olive oil, and spices at the last minute when you serve the dish. 

Ingredients: 

• 1 1/4 cups dried corn
• 1 1/2 cups dehydrated garbanzo beans
• 1 tomato, quartered
• Juice of 1 lime
• 1/2 cup cilantro or parsley, chopped
• 1/2 tsp chili powder
• 1/4 tsp smoked paprika
• 1/4 tsp cumin
• 2 tbsp olive oil
• Salt & pepper, to taste

Instructions: 

1. Add the corn and 2 cups of warm water to a bowl and soak for 15 minutes. Once hydrated, drain and squeeze away excess liquid. Set aside.
2. Meanwhile, cook the chickpeas. Add to the pot and fill with enough water to cover. Cook on medium for 30 minutes or until fork-tender. Drain and transfer to a bowl. Add the tomatoes, cilantro, and corn and mix to combine. 
3. Mix the lime juice, olive oil, chili, paprika, cumin, salt, and pepper in a separate bowl. Store separately.
4. To serve, drizzle the chili-lime vinaigrette over the salad and enjoy. 

Spicy Chicken Burrito Bowl (Lunch)

This chicken burrito bowl freezes well for cooking in large batches – making it a perfect candidate for your summer meal prep rotation. You can even customize the toppings according to your liking. However, shredded cheese and a cup of salsa are highly recommended. 

Ingredients:

• 1 1/2 cups dehydrated black beans
• 3 cups textured soy protein (TSP) chicken bits
• 2 cups Mexican cheese, shredded
• 3 cups cooked rice
• 1 tomato, quartered
• 1 cup salsa
• 1 1/4 cups sour cream
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/2 tsp paprika
• 1/4 tsp dried garlic (granulated)
• Juice of 1 lime
• 2 tbsp olive oil
• Salt & pepper, to taste

Instructions:

1. Add the beans to a pot and fill with enough water to cover. Bring to a boil and cook for 30 minutes or until the beans are fork-tender. Drain and set aside. 
2. Add the chicken and 3 cups of warm water to a bowl and soak for 15 minutes. Once hydrated, drain and squeeze away excess liquid. Transfer to a bowl and mix in the chili, cumin, paprika, garlic, olive oil, and lime juice. Season with salt and pepper to your liking. Marinate for 30 minutes and then transfer to a saucepan. 
3. Cook on low-medium for 20 minutes until the chicken bits are cooked through. Remove from the heat and set aside. 
4. To make the meals, divide the rice, beans, chicken, and tomato into 4 airtight containers. Top with cheese, salsa, and sour cream, and freeze for 10 days. Thaw each meal in the fridge for at least 24 hours to serve. 

Apple Cinnamon Protein Bites (Afternoon Snack)

We all need an energy boost late in the afternoon when the workday is almost over. And what better way to get it than with a protein-filled treat that's also delicious? The best thing about this recipe is that it freezes well. So the next time you meal prep, make a batch of these for a quick afternoon snack.

Ingredients:

• 1/3 cup all-purpose flour
• 4 tbsp raw honey
• 1 tbsp whey protein powder
• 1/2 cup oatmeal
• 1/4 cup freeze dried apples
• 3 tbsp peanut butter
• 1/2 tsp vanilla extract
• 3/4 tbsp cinnamon

Instructions:

1. Line a baking sheet with parchment paper and set aside.
2. Add the oats and apples to a blender and grind them into fine powder. Transfer to a bowl and add all the remaining ingredients. Mix to combine. 
3. Scoop 1 1/2 tablespoons of the dough and roll it into a small ball. Place on the baking sheet and repeat the process until you are out of dough. Freeze for 30 minutes, transfer to an airtight container, and freeze for up to 4 weeks. 
4. To serve, remove from the freezer 2-3 minutes before eating. 

Vegetarian Chili (Dinner)

Tasty, easy, and made in a Crock-Pot, this recipe is a dream come true for meal preppers. You just add the ingredients to the slow cooker and let it cook to perfection. Then, you divide the chili into portions, store it in the fridge or freezer, and enjoy it whenever the mood for something comforting strikes. 

Ingredients:

• 2 tbsp olive oil
• 3 tbsp dried garlic (granulated)
• 1/4 cup dried onions
• 1 cup dried bell peppers (mixed)
• 1 14-ounce can of fire-roasted tomatoes
• 3/4 cup dehydrated black beans
• 3/4 cup dehydrated navy beans
• 1/2 cup dried corn
• 6 cups vegetable broth
• 1 tbsp chili powder
• 1 tsp cumin
• 1 tsp oregano
• Salt & pepper, to taste

Instructions: 

1. Add all the ingredients to the slow cooker, cover, and cook on low for 6 hours. 
2. Once ready, divide the chili into containers and top with your favorite toppings (i.e., Cheddar cheese, crouton, avocado, slices, chopped cilantro, etc.).

Mango Popsicles (Dessert)

Make them once and enjoy them all summer long. That's the idea behind these refreshing mango popsicles, which, FYI, are #SummerMealPrepGoals! They're also super easy to make since all you need to do is add all the ingredients in a blender and freeze. 

Ingredients:

• 1 cup freeze dried mangos
• 1 cup ice-cold water
• 2 tbsp freshly squeezed lime juice
• 1/2 cup freshly squeezed orange juice
• 1/4 cup maple syrup

Instructions: 

1. Add the mangoes and 2 cups of warm water to a bowl and soak for 15 minutes. Once hydrated, drain and squeeze away excess liquid. 
2. Transfer to a blender and add all the remaining ingredients. Blend on high until smooth. 
3. Pour the mixture into popsicle molds and stick a wooden stick into each one. Transfer the popsicles to the freezer and freeze for 12 hours or overnight. 
4. To serve, run the molds under lukewarm water and gently wiggle the popsicles to pull them out. 

What's your summer meal prep routine like? Let us know in the comments down below!

References:

• https://www.jaroflemons.com/fruit-nut-breakfast-tarts/#recipe
• https://www.thebellevieblog.com/chile-lime-chickpea-salad/
• https://thrivinghomeblog.com/southwest-chicken-burrito-bowls-freezer-meal/#tasty-recipes-36357
• https://www.eatthismuch.com/recipe/nutrition/cinnamon-vanilla-breakfast-protein-bites,338110/
• https://www.chewoutloud.com/the-best-vegetarian-chili-slow-cooker-or-stovetop-3/
• https://thehealthfulideas.com/mango-popsicles/

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