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

 

simple orzo salad

Simple Orzo Salad | A Nutritionist Eats

Right now in life, I have two major obsessions.

One is Demi, evidenced by the hours in each day I spend staring at her (or smiling, singing or holding toys in her face…). Also evidenced by the sheer number of pictures I have taken of her. Yesterday I had to delete all of my music (so long, workouts!) to make room on my phone for more pictures. Because…priorities.

And my other obsession? Quinoa salads and pasta salads.

I can’t get enough of them. They are the perfect summer meal: easy, served cool and just light enough. In four simple steps, a pasta (or quinoa) salad is ready to eat.

  1. Cook quinoa or pasta.
  2. Prepare dressing.
  3. Prep other ingredients: vegetables, cheese, nuts, etc.
  4. Toss everything together.

Take the salads to a cookout. Take them on a picnic. Or devour them at home.

Today’s simple orzo salad is featuring a cheese that I use on a very regular basis: FETA!

Simple Orzo Salad | A Nutritionist Eats

I always have feta in the fridge, and it’s rare that a salad is eaten without it. I partnered with Nikos to create this salad and I think you’ll love it!

Simple Orzo Salad | A Nutritionist Eats

OK. Orzo is tossed with green onions (my favorite in salads), pine nuts, feta (duh) and a classic vinaigrette made with red wine vinegar. Simple, easy, tasty. Enjoy!

Simple Orzo Salad | A Nutritionist Eats

If you’re a feta fan like me, check out Nikos on facebook, pinterest and instagram for lots of feta-inspiration!

And if you’d like to win a trip to Hawaii (uhhhh, yes!), Nikos is sending one lucky winner and their guest on a trip to Hawaii to experience the Hawaii Food & Wine Festival. Enter here. (And then take me if you win. Please.)

Simple Orzo Salad | A Nutritionist Eats

 

Simple Orzo Salad
 
Prep time
Cook time
Total time
 
Author:
Serves: 8 servings
Ingredients
  • 16 oz orzo
  • ½ cup olive oil
  • ⅓ cup red wine vinegar
  • 1 tsp dijon mustard
  • salt & pepper
  • 1 bunch green onions, sliced (about 1½ cups sliced)
  • 6 oz feta crumbles
  • ½ cup pine nuts
Instructions
  1. Prepare orzo as directed.
  2. While orzo cooks, whisk together oil, vinegar, mustard and season with salt and pepper in a large bowl.
  3. Drain orzo and add to bowl with dressing. Toss until coated and cool to room temperature, stirring occasionally.
  4. When orzo is at room temperature, add onions, feta and pine nuts to pasta and toss until combined.
  5. Refrigerate for at least one hour.
  6. To serve, drizzle with olive oil and season with salt and pepper if necessary.
Nutrition Information
Serving size: 8 servings Calories: 434 Fat: 24 grams Carbohydrates: 44 grams Sugar: 2 grams Fiber: 2 grams Protein: 12 grams

PS. Want more feta?

 

yogurt and avocado dip

Yogurt & Avocado Dip | A Nutritionist Eats

Hello and happy summer! IT’S HERE!!!!

It’s the season for dips. Well, I adore dips all year long, but summer just makes me think of grilling get-togethers. And plenty of snacks (mostly dips). And beer (IPA!). And white wine (Sauvignon Blanc!). And friends. And family. And swim suits (Demi’s is ridiculous). And floppy hats.

Seriously? These things make me so happy.

Yogurt & Avocado Dip | A Nutritionist Eats

Today, I partnered with Mountain High Yoghurt to bring you a recipe that is easy, delicious and perfect for summer. It’s definitely a dip, but it would also be perfect on so many other things: grilled chicken and vegetables, any kind of tacos and definitely rice and bean bowls.

Yogurt is a staple in our house (I actually buy the large tub of Mountain High Yoghurt (always plain) from Costco!) and while I usually keep it pretty simple and eat it with my oats or in smoothies, yogurt is a great creamy addition to summer dips, dressings and spreads.

If you’re looking for even more ideas, check out the Mountain High pinterest page. In addition to lots of recipes, there are also great ideas on how to repurpose the containers, which I really love. Reuse, people!

Yogurt & Avocado Dip | A Nutritionist Eats

So this dip. SO easy and so nutritious. Blend together the ingredients and it’s ready to eat!

Between the yoghurt and avocado, it’s ultra-creamy with some spice and flavor from cilantro and jalapeño. Utterly addicting with tortilla chips, pita crackers and fresh vegetables.

Dip away!

Yogurt & Avocado Dip | A Nutritionist Eats

For more yoghurt (why is it spelled yoghurt?) inspiration, visit the Mountain High website and on facebook, pinterest and instagram.

Yogurt and Avocado Dip
 
Prep time
Total time
 
Author:
Serves: 2½ cups
Ingredients
  • 2 cups cilantro, roughly chopped
  • 1 medium-sized jalapeño (less or more depending on taste)
  • 5 green onions, roughly chopped (about ½ cup)
  • 1½ cup plain yoghurt (I use full fat)
  • 2 medium avocados, pits removed and diced
  • 1 tsp cumin
  • 1 tsp salt
Instructions
  1. Combine 1 cup of cilantro, jalapeño and green onions in food processor or blender.
  2. Pulse until everything is chopped.
  3. Add yoghurt, avocados and seasoning and process or blend until smooth.
  4. Stir in remaining chopped cilantro.
  5. Serve with tortilla chips, raw vegetables and crackers.
Nutrition Information
Serving size: 8 servings Calories: 91 Fat: 7 grams Carbohydrates: 6 grams Sugar: 3 grams Fiber: 3 grams Protein: 3 grams

mint iced coffee

Want to know what’s getting me through afternoons? (Yes, plural. As in every single afternoon.)

Mint Iced Coffee | A Nutritionist Eats

Coffee.

Always cold brew.

Always mint simple syrup.

Always necessary.

Mint Iced Coffee | A Nutritionist Eats

In the beginning of life with Demi, I couldn’t figure out why I was tired even though I was getting about the same amount of sleep (about) per night.

Turns out that interrupted sleep is not the same as ‘normal’ sleep. But it’s our new normal and so I’ll take ALL the coffee. Also, last week when I worked a bit in addition to this interrupted sleep?! Oy.

This coffee isn’t really a recipe, but it’s my new favorite drink and I felt like it had to be shared with all of you. Please join me in my caffeine addiction. ;)

Mint Iced Coffee | A Nutritionist Eats

After the Kentucky Derby, we had an extra container of mint and my mind went from extra mint to mint-simple-syrup-for-iced-coffee. I thought I was recreating a coffee that I had in Minneapolis last fall (the Hendrick’s from FiveWatt) but that was juniper and basil simple syrup…I guess that’s next on my list!

Turns out mint in coffee is as delicious (and scary sounding) as juniper and basil.

It’s so easy to make simple syrup! Combine sugar, water and mint. Boil until the sugar has dissolved, let the mint seep a bit and strain. Store in a jar for easy afternoon (or morning) coffees.

Mint Iced Coffee | A Nutritionist Eats

Then it’s even easier: take your iced coffee (I love cold brew) + half & half + mint simple syrup to taste.

Ahhhhhh.

What interrupted sleep?!

Oh! And have you heard of coffee naps? Must try this soon.

PS. If you’re into cold brew, I had cold brew conversations with two coffee experts and successfully made a delicious batch! They recommend 12 oz FRESHLY ground (as in, immediately) coffee beans and 1 liter of water. I added a bit more water than was recommended and let soak at room temperature for 16 hours. This makes a concentrate which is then diluted with a 1:2 ratio (coffee: water or milk). Soooo happy I finally perfected it!

Mint Iced Coffee
 
Prep time
Cook time
Total time
 
Author:
Ingredients
  • 1 cup sugar
  • 1 cup water
  • .75 oz fresh mint (or more!)
  • cold brew coffee
  • half & half
Instructions
  1. In a small saucepan, combine sugar, water and mint.
  2. Bring to a boil, stirring occasionally.
  3. Lower to simmer for about 5 minutes.
  4. Remove from heat and let sit for at least an hour.
  5. Strain out mint and store in the refrigerator.
  6. Use in coffee, tea or cocktails!