Who knew one of the hardest things about parenting would be deciding what to make for dinner? Then with kids home all summer, that stress can double with lunch and dinner responsibility.
The struggle is real, but it doesn’t have to be. The best way to take the guesswork out of summer meal planning is preparation.
Meal Planning & Prepping
Meal planning and prep is the “secret” that isn’t a secret at all. We know planning meals leads to more nutritious choices than trying to decide what to make on the fly. But it takes time and thought, which, I get it, can be hard to come by.
So here are a few simple tips and easy meal ideas to get you get started.
Summer Meal Planning
In my house, we live by our weekly meal plan.
Every weekend, my husband plans out the meals for the next full week. Then I create the grocery list to make sure we have everything we need.
Then, perhaps the biggest tip to make it all work: cooking. Smooth, stress-free weekly meals means you have to commit to some cooking. Most of the work to prep and cook can be done on the weekends and it doesn’t need to take hours. Plan to cook foods that you can reuse throughout the week, to maximize effort and reduce food waste.
Below is a sample summer meal plan for a week, 5 lunch and 5 dinner ideas.
All meals can be paired with any vegetable and fruit. I offer a few suggestions to add variety and work in some of the most nutritious, like blueberries and kiwi.
Don’t feel bad about using canned or frozen veggies. They are nutritionally great and heat up easily. Save the cooking time and energy for proteins, rice or quinoa, and roasted vegetables (like sweet potatoes).
Monday
Lunch: Hard Shell Tacos with a Side of Corn & Pineapple
Pre-make taco meat or a batch of chicken breasts and dice or shred ahead of time. Then at lunch, just warm up the protein and corn, and set out the shells and fixings for the kids to choose their own adventure.
Pineapple offers anti-inflammatory and anti-oxidant power while bringing lots of nutrition as a tasty, hydrating summer treat.
Ground beef delivers essential B vitamins and iron, while typical toppings like cheese, tomatoes, and lettuce add more nutrition.
And Greek yogurt instead of sour cream adds extra protein and gut-health benefits.
Dinner: Broccoli Mac & Cheese
This meal works great to cook ahead in bulk, then portion out and freeze for an easy reheating.
You can make boxed mac and cheese to save money. Or, try making it from scratch to reduce the chemicals from powdered cheese and punch up the protein.
It takes the same amount of time and is the same process. Boil a box of shells pasta while dicing up a broccoli crown into florets, then add about 2 minutes before the pasta is done. Add 4 cups of a couple different kinds of cheese (I like sharp cheddar and Colby jack), along with milk and butter.
Pasta gets a bad rep but everyone needs carbs. By pairing them with protein from real cheese and nutrition-packed broccoli, you get a tasty, filling, and healthy meal.
If you made a batch of chicken yesterday but didn’t use it in the lunch tacos, it serves great alongside this dish.
Tuesday
Lunch: Egg Bake with a Side of Carrots & Berries
Egg bake is a great food to prep ahead of time because it’s a protein-packed dish that’s easy to heat up and serve alongside virtually anything.
If you don’t have an egg bake pre-made, it only takes a few minutes to scramble eggs!
Cooked carrots offer a solid dose of beta-carotene while berries might be one of the most nutritious foods on earth that also satisfy a sweet tooth.
Dinner: Hamburgers with Baby Smash Potatoes
Baby red potatoes are an easy food prep. Just toss them in foil with salt and olive oil and let the air fryer do the work. Then heat up and top as you choose when ready to serve.
Hamburgers grill quickly, but if you’re short on time during weeknights, pre-make BBQ meat and heat that up for a similar experience. Bonus: a big batch of meat can be portioned and frozen, then used for several weeks.
Again, the nutrition in ground beef is the star here. Burgers pair well with potatoes. Similar to pasta, potatoes are often avoided because they are a starchy vegetable. But they are rich in nutrition and great for active bodies, adults and kids.
Wednesday
Lunch: Simple Sandwiches with Chips & Kiwi
Sometimes, lunch can be a simple, “Don’t overthink it.” There’s a reason the classic sandwich is a popular lunch choice. Sandwiches come together fast and kids can choose from a variety of protein and toppings.
Even quickly frying an egg (or saving leftovers from breakfast) topped with cheese can make a fast, easy, protein-rich sandwich. Buy fresh sliced deli meat rather than packaged and encourage kids to top with spinach, tomato, pickles, or other veggies.
The obvious protein and veggie staples aside, the real winner of this meal is kiwi. In addition to tasting great, it’s nutrient-dense, boasting more vitamin C than oranges for iron absorption. Kiwi also delivers potassium, anti-oxidants, and perhaps most important, fiber.
Dinner: Spaghetti with a Side of Green Beans
For a lighter summer swap, consider using zucchini noodles instead of traditional pasta. Either way, the noodles can be made ahead of time for a quick, low-effort family meal any day of the week.
Feeling hungrier? Bread sticks or garlic bread cook in just 5 minutes using an air fryer.
Green beans also pack essential nutrition in a small bite. And tomato sauce delivers a lot of nutrition, although store-bought varieties can be high in sugar. If you’re up for it, try making your own with crushed tomatoes and spices you like, plus healthy olive oil and garlic.
Thursday
Lunch: Grilled Cheese with Hamburger Salad & Apple Slices
One night’s leftovers can be re-imagined into an easy lunch. Crumble up leftover hamburger patties and mix with lettuce, cheese, veggies, and a little dressing of choice to make a hearty salad — yes, even kids will eat salad!
Serve solo for a nutritious meal on its own. Or, for bigger appetites and extra protein, pair it alongside a basic grilled cheese. The apple is hydrating and packs a lot of nutrition and fiber, especially in the skin.
Dinner: Fish Tacos with Rice or Quinoa
If you can dedicate one night a week to spend a bit more time cooking, fish is a nutritious choice that pairs well with simple sides like veggies and rice or quinoa (both of which can be made ahead in an Instant Pot and reheat nicely).
A favorite fish dish in our rotation is fish tacos because everyone can customize to their liking. Because you used hard shells for taco lunch earlier this week, soft shells make this similar dinner feel totally new and not a repeat.
Friday
Lunch: Chicken Wraps with Peas & Watermelon
Remember that chicken you baked or grilled on Sunday? Use it up for lunch in simple, filling wraps. Add a little cheese, some lettuce or other veggies, and ranch or Caesar to dress it up.
You may have heard you should eat more legumes and it’s good advice. Peas are a vitamin and fiber-rich legume that offer a lot of health benefits and help manage blood sugar levels. Watermelon is highly hydrating — perfect in the summer — and packs more nutrition into the meal.
Dinner: Pizza
It’s been a long week. Treat the family to a no-fail favorite by having pizza night. Get creative with homemade pizza or try breakfast or taco pizza (using that leftover taco meat from earlier in the week).
Nutrition at Every Meal
Planning nutritious, filling lunches for the kids can help ensure afternoon snacking doesn’t bankrupt you, while easy dinners bring everyone together after a busy day.
Even if you don’t love all of these ideas, I hope this list inspires you to try something new!
