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Meal Prep for Summer: Light and Fresh Meal Prep Recipes

Create an endless supply of light and fresh meals throughout the summer with this new meal prep plan. Today I’m showing you how to turn 10 ingredients into delicious smoothies, vibrant salads and satiating snacks.

Have an endless supply of light and fresh meals throughout the summer with this new meal prep plan. Today I'm showing you how to turn 10 ingredients into delicious smoothies, vibrant salads and satiating snacks.

As these meal prep videos continue to be highly requested on my YouTube channel, I’m happy to unveil the latest in the series – a summer meal prep. During the summer there’s an abundance of fresh produce in the market so it’s easy to create light, fresh and healthy recipes.

Watch my Summer Meal Prep Video:

And subscribe to my YouTube Channel for weekly cooking videos!

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Meal Prepping for Summer

Many of the recipes I’m sharing with you today include hydrating veggies, like zucchini, cucumber, strawberries and tomatoes. They’re perfect for hot summer days and help to cool and rehydrate your body.

If you watched my original Meal Prep or Spring Meal Prep video you know that I prefer to prepare ingredients over full meals. This allows me to have greater flexibility throughout the week and keep my meals interesting.

The goal is to not have your entire week of meals set in stone, but rather to save a little bit of time in the kitchen. It’s simply about making your life easier and providing healthy options to inspire healthy meals.

The bonus of this summer meal prep is that only two ingredients require any cooking, which means less time in the kitchen slaving over a hot oven or stove and hopefully more time outside enjoying summer.

Have an endless supply of light and fresh meals throughout the summer with this new meal prep plan. Today I'm showing you how to turn 10 ingredients into delicious smoothies, vibrant salads and satiating snacks.

Ingredients I’ve Meal Prepped for Summer

Have an endless supply of light and fresh meals throughout the summer with this new meal prep plan. Today I'm showing you how to turn 10 ingredients into delicious smoothies, vibrant salads and satiating snacks.

These ingredients can be combined in numerous ways, but today I’m sharing several meal ideas and recipes that I’ve made from these ingredients, including:

Don’t forget that sliced cucumbers and hard boiled eggs on their own are delicious snacks as well. And one recipe I didn’t share but made myself after filming the video was a breakfast egg scramble with red onion, bell pepper, diced tomatoes, feta cheese and chives. It was divine. So remember to be creative and go beyond what I show on the video.

Have an endless supply of light and fresh meals throughout the summer with this new meal prep plan. Today I'm showing you how to turn 10 ingredients into delicious smoothies, vibrant salads and satiating snacks.

Have an endless supply of light and fresh meals throughout the summer with this new meal prep plan. Today I'm showing you how to turn 10 ingredients into delicious smoothies, vibrant salads and satiating snacks.

The Best Way to Clean Fresh Produce

The majority of the produce I buy is organic as I’m acutely aware of the amount of pesticide used in today’s farming practices. Many of you know that my dad has Parkinson’s and there are numerous studies which show pesticide exposure can dramatically increase the risk of Parkinson’s in those with a genetic predisposition.

I discovered this years ago when I stumbled on an article about the farming communities in California which were dubbed “Parkinson’s Alley” due to their exposure to pesticides. Ever since then I’ve purchased organic produce, to limit the amount of pesticide exposure.

But let me be very clear – organic produce is not pesticide-free. Not in the slightest. Organic produce is just free from the most harmful synthetic pesticides, such as glyphosate. Therefore, think of organic produce as containing “less pesticide” than it’s conventional counterpart.

So that begs the question – how do you properly wash all your delicious summer produce then? 

For years I added a splash or two of vinegar to a large bowl of water and let veggies soak in that. Unfortunately, most studies have found that unless your vinegar to water ratio is 1:3, you’re simply wasting vinegar.

That means for a large bowl of about 6 cups of water you’d need a full 2 cups of vinegar. Most folks are adding no where near this amount. And even then, vinegar is only marginally better than using tap water on it’s own. For those using expensive commercial produce washes, studies have also found that those are negligible in additional benefit as well.

The best thing you can do to wash fresh produce is soak it in a bowl of water and rub it or scrub it, depending on the durability of the vegetable or fruit. It’s been found that water on it’s own will significantly reduce pesticides as well as dirt, debris and other bacteria. Now, if you’d like to add vinegar, by all means go for it. But just remember that a tablespoon or two is not impactful. The most important thing is simply a good soak in water.

If you’re interested, here are more myths and truths about washing produce.

Have an endless supply of light and fresh meals throughout the summer with this new meal prep plan. Today I'm showing you how to turn 10 ingredients into delicious smoothies, vibrant salads and satiating snacks.

If you’ve subscribed to my website and are on my email list you’ll receive a handy PDF guide of this weekly meal prep, with tips for prep time and storage. Subscribers are always the first to get new goodies! But if you’re not already subscribed, make sure to subscribe and you’ll soon receive this PDF guide as well.

I hope this summer meal prep inspires a few new ideas and if you’d like to see me continue these meal prep videos each season, let me know in the comments below. Happy meal prepping!

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34 comments on “Meal Prep for Summer: Light and Fresh Meal Prep Recipes”

  1. I love your videos and blog but I haven’t received the PDF guides and I would love them.
    Thank you ;)

  2. Hi Lisa,

    I discovered your channel and blogs a few weeks ago and I love them! Thanks for all your hard work. I have a question re: Zucchini Bread. As recently discovered, I have tree nut allergies (coco is ok). Do you by any chance have any recommendation what to substitute almond flour with? Thanks so much!

    • Thanks Alina – so happy you love my channel and website! Unfortunately, coconut flour on it’s own would make this zucchini bread quite dense. I’d recommend playing around with an arrowroot or tapioca and coconut flour combo. Best of luck!

  3. Dear Lisa,

    I just got my meal prep pdfs and I wanted to jump for joy but I’m stuck in a cast. I absolutely love them! Thank you so much!! 🌼

  4. You are my absolute FAVORITE blogger and Youtuber. Please continue being amazing. Here are the reasons, if you find this feedback helpful: (1) You minimize the amount of filming done with just you talking. You show what you’re discussing, even if that’s as simple as running a bath or adding drops to a diffuser. It makes a huge difference. It’s visually engaging and keeps me watching. (2) You explain reasoning. I so appreciate you explaining the vinegar bit and called out what you actually get with organic strawberries. You didn’t make some broad sweeping statement like, “They’re much better to get them if you can afford it.” Broad sweeping statements about health are so overdone. Tell us why! You are great at this. (3) The visuals are clean, minimal, beautiful.

    I cannot express how much I love your content. Please keep on going!

  5. I would love to see you continue! Thank you! This is very helpful in preparing meals! 

  6. I enjoy watching your videos. I hope I could try some of your healthy recipes for my family. It’s been long I wanted to try easy and simple recipes. More power to your channel. 

  7. I love all of your recipes and beautiful video, your meal plans are fantastic! Thank you for sharing them.

  8. Hi Lisa, This is Erin I have signed up for your email subscriptions, but I haven’t been able to download the PDFs for the meal prep videos. Could you send a link to me so I can download them? Thanks
    BTW have you come up with any ideas for a gyro yet ( yes I’m that Erin )? :)

  9. These posts are very inspiring! Thank you for sharing every bit of information!
    I have a question. Since I own a backyard garden, and I don’t use any type of pesticide in there, how should I treat my produce that I get? I always wonder if there is something that falls with rain, that will make my produce “not organic” as much. I know this must be a silly question, but I really wanted to see your point in this…

    • That’s wonderful you have your own backyard garden Ana! You definitely have much less to worry about and homegrown is the best as your produce will be fresher and more nutrient dense (you can eat right after picking) – in addition to not having pesticides! I would recommend cleaning your produce the the same, just to remove dirt and debris. :)

  10. I’m loving your videos and blog but I haven’t received the PDF guides and I would love them.
    Thank you

  11. Hi Lisa, please add me to your email list!!!

  12. Love your meal prep videos 

  13. Hi Lisa!  I’m your newest subscriber.  I just discovered you and your channel and I am now having a great time watching all your previous videos.  I was so inspired by your pantry organization that I immediately organized mine (though not as pretty as yours).  

  14. Dear Lisa,
    when my doctor told me I have diabetes, I was shocked and sad. But your videos on YouTube inspiered me to change my life so I can enjoy the time with my 9-years old daughter for many years in good health.
    I just started with my change and I find a lot of power and support in your videos. Thank you so much and please don´t stop posting your inspiring videos.
    Greetings and hugs from Germany
    Karina

  15. Thank You Lisa for sharing your insights with us, Both the videos and PDF’s are very help and fun to make when I’m in my kitchen.

    ps. Love your content 🌞

    Xo- Jen

  16. This is SUCH a great, extensive, helpful meal prep guide (and video)! Thank you!