7-Day Summer Meal Plan

Day 1

Breakfast: Greek Yogurt Parfait With Mixed Berries And Granola

This protein-packed breakfast is ideal for busy mornings and delivers sustained energy. Greek yogurt provides gut-friendly probiotics that support digestion.

Mixed berries are rich in antioxidants and vitamin C, while granola adds fiber, texture, and a touch of sweetness. Layer everything in a jar or bowl for a quick, nourishing start.

Snack: Sliced Cucumber And Hummus

Cucumbers are more than just a refreshing crunch—they’re nearly all water, making them perfect for hydration.

Paired with hummus, which is high in plant-based protein and fiber, this snack helps stabilize blood sugar and keeps cravings in check. It’s light, clean, and takes under a minute to prep.

Lunch: Grilled Chicken Salad With Mixed Greens And Cherry Tomatoes

This salad strikes the perfect balance between protein and fresh vegetables. Grilled chicken breast is a lean protein source that promotes satiety.

Mixed greens provide iron and fiber, while cherry tomatoes add brightness and a burst of vitamin C. Top with quinoa for some healthy whole grains. Toss in balsamic vinaigrette for tang and depth.

Dinner: Grilled Salmon With Quinoa And Steamed Asparagus

Salmon delivers omega-3s and is one of the best proteins for heart and brain health. It grills quickly and easily.

Quinoa adds complete plant protein and complements the dish with a slightly nutty flavor. Steamed asparagus offers fiber, folate, and a mild, earthy taste to round out the plate.

Day 2

Breakfast: Overnight Oats With Almond Milk, Chia Seeds, And Peaches

A make-ahead breakfast that works while you sleep. Combine rolled oats with almond milk and chia seeds, then let them soak overnight. Add protein powder or Greek yogurt for a good source of protein.

The oats soften, and the chia thickens into a pudding-like texture. Top with peach slices for a boost of vitamin A and natural sweetness. Plus, you can pop this meal in a mason jar for easy travel if you’re doing camping meal prep.

Snack: Apple Slices With Almond Butter

This classic snack pairs crisp apple slices with creamy almond butter for a mix of fiber, protein, and healthy fats. In our experience, it helps keep blood sugar stable and hunger at bay between meals. Use a small spoonful of unsweetened almond butter for the best nutritional value.

Lunch: Turkey And Avocado Wrap With Carrot Sticks

Thin-sliced turkey offers lean, low-fat protein, while avocado adds richness and monounsaturated fats. Wrap it all in a whole-grain tortilla with a handful of spinach or lettuce. Serve with raw carrot sticks for crunch, color, and a dose of beta-carotene for skin health.

Dinner: Stir-Fried Tofu With Mixed Veggies And Brown Rice

Firm tofu is a great plant-based protein that adapts to whatever flavor you add. Sauté it with bell peppers, mushrooms, and zucchini in a splash of soy sauce or tamari. Serve overcooked brown rice for a fiber-rich, grounding base that ties the whole meal together.

This meal is super adaptable and hearty, making it perfect for fall meal prep and winter meal prep as well.

Day 3

Breakfast: Spinach, Banana, Pineapple, And Coconut Water Smoothie

This vibrant smoothie packs hydration, fiber, and flavor. Spinach blends invisibly while boosting iron and folate. Banana adds creaminess and potassium; pineapple contributes enzymes and vitamin C. Coconut water acts as a natural electrolyte replenisher, especially helpful on warm mornings.

Snack: Trail Mix With Nuts And Dried Fruit

Trail mix is ideal for active summer days. A mix of almonds, walnuts, and unsweetened dried fruit gives you a quick energy hit with protein, fats, and natural sugars. Stick to a small handful to avoid excess calories—this one’s all about portion control.

Lunch: Quinoa Salad With Black Beans, Corn, Bell Peppers, And Lime

This cold salad is hearty and colorful, perfect for easy summer meal prep. Quinoa and black beans provide a double dose of plant protein and fiber. Add corn for sweetness, peppers for crunch, and a squeeze of lime juice to tie everything together. It’s fresh, satisfying, and travels well.

Dinner: Grilled Shrimp Skewers With Couscous And Zucchini

Shrimp is quick-cooking and ideal for skewers—just season and grill for a few minutes. Couscous serves as a light, fluffy grain to soak up the juices. Add grilled zucchini slices for a savory, fiber-rich side that balances the plate with a mild, smoky flavor.

Day 4

Breakfast: Whole-Grain Toast With Avocado And Poached Egg

Whole-grain toast offers lasting energy and fiber. Top it with smashed avocado for healthy fats, then add a poached egg for high-quality protein and nutrients like B12 and choline. Season simply with sea salt, pepper, or a pinch of chili flakes to enhance flavor without added calories.

Snack: Greek Yogurt With Honey And Walnuts

A quick and satisfying mid-morning option. Plain Greek yogurt provides protein and probiotics. A drizzle of honey adds natural sweetness, while walnuts bring in omega-3 fatty acids and a bit of crunch. Together, they balance taste and nutrition beautifully.

Lunch: Lentil Soup With Mixed Greens

Lentils are a great plant-based source of protein and fiber, and they cook relatively quickly. Make a simple soup with garlic, onions, carrots, and veggie broth. Serve with a side of fresh greens tossed in lemon juice for contrast, texture, and added micronutrients.

Dinner: Baked Chicken Breast With Sweet Potato Wedges And Broccoli

Chicken breast is lean, affordable, and easy to season. Bake alongside sliced sweet potatoes for a naturally sweet side that’s high in beta-carotene. Add steamed or roasted broccoli for a satisfying crunch and a generous serving of vitamin C and K. This trio makes a clean and classic dinner.

Day 5

Breakfast: Chia Pudding With Soy Milk And Fresh Strawberries

Chia seeds absorb liquid and expand, creating a creamy, pudding-like texture. Soy milk makes the dish dairy-free and light but still adds protein, while fresh strawberries add a bright, juicy burst of flavor and a hefty dose of vitamin C. Make it the night before for a grab-and-go breakfast that feels like a treat.

Snack: Celery Sticks With Peanut Butter

Celery offers water, fiber, and a crunchy base for protein-rich peanut butter. It’s an excellent mix of hydration and satisfaction. Choose a no-sugar-added peanut butter to keep it clean and blood-sugar-friendly.

Lunch: Tuna Salad Lettuce Wraps With Cherry Tomatoes

Mix canned tuna with olive oil or plain Greek yogurt for a creamy, protein-packed base. Spoon it into crisp lettuce leaves instead of bread for a lighter option. Add cherry tomatoes for sweetness, color, and vitamin C.

Dinner: Grilled Turkey Burgers And Corn On The Cob

Ground turkey is lower in saturated fat than beef, but still full of flavor. Season simply, shape into patties, and grill until cooked through. Serve with grilled corn on the cob, which adds fiber, natural sweetness, and a summer-worthy sidekick. Add a simple side salad with vinaigrette for some additional fiber and nutrients.

Day 6

Breakfast: Scrambled Eggs With Spinach And Whole-Grain Toast

Eggs provide high-quality protein and essential nutrients like B12 and choline. Fold in sautéed spinach for a boost of iron and fiber. Whole-grain toast makes it more filling and adds complex carbs for steady energy.

Snack: Mixed Berry Smoothie

This smoothie combines strawberries, blueberries, and raspberries with Greek yogurt and a splash of almond milk. The berries offer antioxidants and fiber, while the yogurt adds creaminess and gut-friendly probiotics. After trying this smoothie ourselves, we’ve found that it’s perfect for staying cool and nourished on hot days.

Lunch: Caprese Salad With Mozzarella, Tomatoes, And Basil

A classic made healthier. Fresh mozzarella offers calcium and protein, while ripe tomatoes add juiciness and lycopene. Basil brightens the dish, and a drizzle of balsamic glaze elevates it. Add grilled chicken or chickpeas if you need extra protein.

Dinner: Baked Cod With Wild Rice And Green Beans

Cod is mild and flaky, ideal for baking with lemon slices and herbs like thyme or dill. Wild rice adds a chewy, earthy complement and is rich in antioxidants and fiber. Green beans sautéed in olive oil offer crunch and a fresh finish.

Day 7

Breakfast: Whole-Grain Pancakes With Blueberries

Start your Sunday with whole-grain pancakes, which are more filling and fiber-rich than traditional ones. Blueberries add sweetness, antioxidants, and a juicy burst in every bite. Top with a small amount of pure maple syrup for a naturally sweet finish.

Snack: Bell Peppers With Hummus

Sliced bell peppers deliver crunch, hydration, and lots of vitamin C. They pair perfectly with hummus, which is rich in healthy fats and plant protein. This snack is vibrant, refreshing, and satisfying without weighing you down.

Lunch: Chicken Caesar Salad With Homemade Dressing

Grilled chicken on romaine offers a lean protein boost atop crisp, crunchy greens. Make a simple Caesar dressing using Greek yogurt, lemon juice, Dijon mustard, and garlic. Top with whole-grain croutons for texture and a little indulgence.

Dinner: Vegetable Stir-Fry With Tofu And Soba Noodles

Tofu absorbs sauce flavors beautifully and gives a protein punch to this quick dish. Sauté with a rainbow of veggies like bell peppers, mushrooms, and snap peas. Soba noodles—made from buckwheat—add a nutty taste and make this final meal feel hearty and satisfying.

If you’re looking for a plan that reflects your specific goals, dietary preferences, or medical needs, connect with a Registered Health Dietitian through Berry Street.

We’ll help you create a customized 7-day summer meal plan that fits seamlessly into your lifestyle—because your nutrition should work for you.

Conclusion

A summer meal plan doesn’t have to be complicated to be effective. With fresh ingredients, quick recipes, and a bit of planning, you can enjoy balanced meals that support your health without sacrificing flavor or fun.

Throughout the week, this plan offers variety, seasonal produce, and nourishing combinations that help you stay energized and satisfied. Whether you're looking to simplify your grocery routine, try something new, or just feel better in your body, this 7-day guide is a great place to start.

Ready for something more personalized? Connect with a Registered Dietitian at Berry Street and get a summer meal plan that’s tailored just for you.