summer meal plan

I’ve been wanting to share a meal plan for quite some time – and I’m finally getting around to it! I plan out meals every week, and spend a little time on Sundays getting breakfasts and lunches ready ahead of time. It helps the week go a little smoother and ensures that healthy meals are ready-to-go. (And of course, making food at home instead of eating out saves tons of money!)

Let’s get down to the details. This healthy meal plan provides five days of breakfasts, lunches and dinners. Breakfasts and lunches are repeated twice to keep things easy, and to leave a little room for flexibility. Dinners are simple and tasty, just how I like them. :)

I hope you find this helpful, be sure to leave me any feedback in the comments, or send me an email at emily (at) anutritionisteats (dot) com.

Download the Healthy Summer Meal Plan here.

Healthy Summer Meal Plan | A Nutritionist Eats

 

Recipe Links:

Cuban Fried Quinoa with Black Beans and Tempeh (4 servings)
Kale Caesar Pasta Salad (8 servings)
Chicken Tacos (4 servings)
Tortilla Pizza

Smoothie Ideas:
The Jennifer Aniston Smoothie
Strawberries & Cream Oatmeal Smoothie
Blueberry Bliss Smoothie

 

daily eats: june 1, 2015

June 1st. Seriously?! I head back to work in 21 days. I’ve been thinking about it a lot lately, and I’m honestly looking forward to it. (Especially because I’m starting with a part-time schedule which seems totally managable!) I may change my mind when I’m a few days out, but right now, I think it will be good for both of us.

For now, I’m soaking up the slow days (with no real clothes or makeup!) at home with my girl.

beverage: coffee + 1/2 & 1/2

Daily Eats: How This Nutritionist Really Eats | A Nutritionist Eats

breakfast: 2 slices sprouted bread + cream cheese + bagel spice + 2 eggs. This is my new favorite breakfast, I can’t get enough of the bagel spice. I still eat ‘real’ bagels on a regular basis, but this is a healthier version!

Daily Eats: How This Nutritionist Really Eats | A Nutritionist Eats

workout: 25 minutes physique 57 cardio blast dvd

lunch: romaine + red cabbage + shredded carrots + grilled chicken + grilled vegetables + feta cheese + italian dressing. This salad was SO good. I started meal prepping last week and it means salads for lunch again, finally! I think this salad will be a regular, I love the combination of fresh + grilled vegetables.

Daily Eats: How This Nutritionist Really Eats | A Nutritionist Eats

lunch part 2: cold brew coffee + 2 lactation cookies (I’m only calling them lactation cookies because oats are involved, they are oatmeal cookies from Mark Bittman! ;))

Daily Eats: How This Nutritionist Really Eats | A Nutritionist Eats

snack: cheese + turkey pastrami + crackers + my favorite Stone Go-To IPA (such a Wisconsin snack!)

Daily Eats: How This Nutritionist Really Eats | A Nutritionist Eats

dinner: kale caesar pasta salad + romaine (+ some seconds!) I was so excited about this pasta salad recipe because it looked incredible and couldn’t be easier. It’s delicious and we’ll definitely make it again.

Daily Eats: How This Nutritionist Really Eats | A Nutritionist Eats

dessert: chocolate-covered almonds

daily eats: april 15, 2015

Wow! Demi and I had a day yesterday. She spent most of 8am-1pm attached to me – eating. She typically eats pretty frequently during the day but this was not how we normally spend the morning. (And hopefully it isn’t a regular occurrence!) I can’t say I blame her though, just like her parents, she really enjoys her food. :)

beverage: morning coffee + 1/2 & 1/2

coffee

breakfast: silver hills sprouted herb’s garlic bagel + cream cheese + avocado + tomato slices. In between nursing sessions for Demi, I had a few minutes for breakfast. This is one of my favorite meals right now, and calorie-dense meals are currently what I’m going for. I now understand what people mean when they say they don’t have time – or hands – to eat.

breakfast

lunch 1: sautéed kale + slow cooked beef. Before my parents left (tear!) I sautéed some kale, cut up some carrots and slow cooked a piece of beef to fill my fridge with some proteins and vegetables. (Both have been lacking lately.) They all came in handy today and I ate some vegetables! Yay!

lunch

lunch 2: carrots + cheese + olives + pita chips. This is my favorite snack right now and I have it on a daily basis. :)

snack

snack: 2 pieces of peanut butter ‘eggs’ (recipe from minimalist baker). I didn’t shape them into eggs and dip in chocolate (mostly because I’m lazy) but I’ll definitely make the easy ‘bar’ version again. (I’ll add a few more dates than the recipe calls for to make them a touch sweeter!)

pbtreat

dinner: wine + salad with italian dressing + frozen pizza (topped with mushrooms, pepper, onion and parmesan). I mentioned that we’ve been so spoiled with food and meal from family and friends…and believe it or not, but I’ve been craving frozen pizza! It was time.

dinner1

thoughts on the day: I’m happy that I got a few vegetables in throughout the day, in addition to dinner. As always, it doesn’t matter if I’m pregnant, breastfeeding, or not, I listen to my body and try to balance mostly healthy food with fun food. If I’m hungry, I eat. If I’m not, I try not to.

asparagus & garbanzo bean salad

Asparagus & Chickpea Salad | anutritionisteats.com

Guess who hasn’t cooked a thing since having a baby? ME!

Now that’s not to say we haven’t been eating well, because we have. Between my parents, our cousins and friends, we’ve been SO well-fed and SO spoiled. (Not quite as spoiled as Demi though, packages arrive on a daily basis for that girl!)

Asparagus & Chickpea Salad | anutritionisteats.com

This salad was the last thing I made before I went into labor and I will definitely be making it again soon for a few reasons:

  1. My favorite spring vegetable is without-a-doubt, asparagus. Now is the time to eat it!
  2. It combines my favorite salad toppings. (hard boiled eggs! feta cheese! garbanzo beans!)
  3. I definitely need more salad in my life. Vegetables have been seriously lacking lately.

Asparagus & Chickpea Salad | anutritionisteats.com

This salad requires a bit more than most of the salads I make, but it is SO worth it and it’s full of so many tasty things.

Asparagus & Chickpea Salad | anutritionisteats.com

Butter lettuce, asparagus and radishes act as the vegetable base for this salad. We’ve got green, we’ve got crunch and…asparagus. See above.

Asparagus & Chickpea Salad | anutritionisteats.com

And for flavor, protein and texture I topped the vegetables with hard boiled eggs, garbanzo beans and some thinly sliced feta cheese.

Asparagus & Chickpea Salad | anutritionisteats.com

Then there’s the dressing. You can go a few ways with the dressing. My personal favorite is green goddess, but it is an extra step. You could also use french (Richie liked it with his homemade french dressing) or a simple shallot vinaigrette.

Asparagus & Chickpea Salad | anutritionisteats.com

It’s pretty on a plate and is perfect for company. Serve with some crusty bread and some grilled protein like chicken or fish.

It makes me excited for salad.

5.0 from 1 reviews
Asparagus & Chickpea Salad
 
Prep time
Cook time
Total time
 
Author:
Serves: 4 servings
Ingredients
  • ½ lb asparagus, trimmed and cut into 2" pieces
  • 1 head butter lettuce
  • 4 oz radishes (about 1 cup thinly sliced)
  • 1-15 oz can garbanzo beans, rinsed
  • 2 hard boiled eggs, chopped
  • 2 oz feta cheese
Instructions
  1. Heat 1 tsp olive oil in medium-sized sauté pan over medium heat.
  2. Add asparagus and cook for about 3-4 minutes, stirring occasionally.
  3. Set aside and let cool.
  4. Divide lettuce leaves on 4 plates.
  5. Top with radishes, chickpeas, hard-boiled eggs, feta cheese and asparagus.
  6. Top with fresh ground pepper, a sprinkle of salt (if desired) and drizzle with dressing.
Notes
Dressing not included in nutrition facts.
Nutrition Information
Calories: 203 Fat: 7 grams Carbohydrates: 24 grams Sugar: 3 grams Fiber: 7 grams Protein: 12 grams