Today, I’m rounding up some ideas for you to stay cool while supporting your nutrition and fitness goals. I’ll be sharing some of my own favorite recipes/combinations, as well as some inspiration from health-minded food blogs, as well!

You can adapt these recipes and make them work for you, but I know how helpful it is sometimes to have concrete, specific meals “prescribed”!

Superfood Smoothie

This is a variation on my recipe from my 28-Day Meal Prep Guide (which you can download here for free). I absolutely love this for breakfast, and I make a half-portion for snacks.

  • 1 serving protein powder (or 1/2 cup nonfat Greek yogurt)
  • 1 cup skim milk (or non-dairy milk of choice)
  • 1/2 cup frozen fruit/berries of choice
  • 1/2 frozen banana
  • 1/2 cup frozen spinach or kale
  • 2 tbsp. ground flax seeds (or 1 tbsp. peanut butter)
  • 1 tbsp. cocoa powder (I love Hershey’s Special Dark Cocoa Powder)
  • I also like to add stevia for extra sweetness

Blend on high speed until completely smooth, and use more water if needed (I use a Nutribullet blender).

Smoothie Ice Pops

Put the above recipe in ice pop molds and freeze.

Avocado Tuna Wrap

I use canned tuna (and sardines) a lot for high-protein meals that are quick and easy to make. Here is another recipe from my 28-Day Meal Prep Guide (this makes one serving):

  • 1 can tuna, drained
  • 1/4 avocado
  • Handful of shredded carrots
  • Dressing: 1 tbsp. olive oil plus lime juice to taste
  • 1 tortilla

Combine tuna with avocado, carrots, and dressing, and wrap in a tortilla.

Cottage Cheese Ice Cream

You may have seen this go viral on TikTok this spring. I haven’t tried it yet, but it’s on my list!

Here is Healthy Foodie Girl’s recipe.

Buffalo Chicken Dip

This is another one from my 28-Day Meal Prep Guide, and it’s great for pool parties or barbecues.

  • 1 lb. boneless skinless chicken breast
  • 1 cup nonfat plain Greek yogurt
  • 4 oz light Neufchatel cream cheese
  • 4 oz reduced fat cheddar
  • Hot sauce or buffalo sauce to taste

Pre-cook and pull the chicken breast (or buy a rotisserie chicken to do this), and then combine everything on the stove top over low-medium heat until it’s smooth and creamy.

White Bean Avocado Dip

This is another great dip for social events, but honestly it’s delicious all the time. I have fond memories of this recipe because I discovered it when I was pregnant, and I could not get enough.

It’s from Giada de Laurentiis and Food Network.

Greek Salmon Quinoa Bowl

This is another one from my 28-Day Meal Prep Guide, and it’s inspired by a dish I had in Marin County on my honeymoon over 12 years ago. This is great if you throw salmon on the grill along with whatever else you’re grilling, and then you can use it for a recipe like this:

This makes one serving:

  • 1 cup cooked quinoa (did you know that you can make quinoa in a rice cooker, exactly like rice?)
  • 4 oz (ish) cooked salmon
  • 1 cup sliced grape tomatoes
  • 1 chopped cucumber
  • Dressing: 1 tbsp. olive oil and red wine vinegar to taste (and add salt and oregano!)

Healthy Pasta Salad

With cucumbers, tomatoes, feta, and more, this one’s from Love and Lemons. This is fantastic, again, for a barbecue or pool party. Whether you’re hosting or bringing a dish, you can provide some low-key healthy food that doesn’t come across as overtly diet-y. To make it high protein, just make sure to throw on some chicken breast, or even use something like Banza chickpea pasta.

Tuna Pouches

Brands like Bumblebee and Starkist make tuna pouches that are pre-made into healthy, high-protein tuna salads. If you want to pack a fast, convenient lunch that doesn’t require any cooking, you could have two of these pouches and hit 30 grams of protein. Have it over a salad, have it over rice cakes, have it in a wrap with lettuce, have it with a sandwich – however you eat it, these make meal prep a lot easier.

Shrimp and Black Bean Salad

Finally, this is another one from my 28-Day Meal Prep Guide. Like many of my other recipes, you can eat this in a wrap, on a sandwich, over quinoa, or on salad greens. You can make it work for you, but it will help you hit your protein goals. Shrimp is extremely easy to cook or grill – I almost always have a huge bag of frozen shrimp in my freezer.

This makes 1 serving:

  • 4-5 jumbo shrimp, cooked in a pan or grilled
  • 1/2 cup canned black beans
  • 1/2 cup canned sweet whole kernel corn
  • 1 chopped red bell pepper
  • Dressing: 1 tbsp. olive oil and lime juice to taste

Were these recipes helpful? If so, leave a comment and let me know which one was your favorite!

Rachel Trotta

I am a Certified Personal Trainer, Fitness Nutrition Specialist, Physique and Bodybuilding Specialist, and Women's Fitness Specialist. I live in New Jersey in the NYC metro area, and I coach clients online all over the world. As a trainer and health writer, my mission is to make healthy living sustainable for the average person. I’m also a wife, mom, nature lover, runner, avid cook, weightlifting aficionado, history nerd, travel addict, and obsessive podcast listener. Get in touch!

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