Healthy summer meal plan
Eating a diet that includes a variety of nutritious foods including lots of vegetables and fruits, whole grains and good sources of protein is a great way to ensure you greet summer looking and feeling your best. This meal plan will help you kick-start a season of healthy eating.
How to use our meal plan:
Use the calendar below to get your daily menu or click on the week-long meal plan PDF to print your complete seven-day diet.
| Breakfast ½ cup cottage cheese ½ cup strawberries, halved 1 slice whole wheat toast 1 tsp butter 1 cup orange juice |
| Snack 2 graham crackers ¼ cup almonds |
| Lunch 1 cup Boston lettuce ½ a cooked chicken breast, cut in strips ½ cup cooked green beans ¼ cup grape tomatoes 1 tbsp salad dressing |
| Snack 1 cup yogurt 1 apple |
| Dinner Salmon with lemony vegetables and capers 1 cup cooked brown rice ½ cup cooked broccoli rabe |
| Total calories: 1739 kcal |
| Breakfast 1 scrambled egg 1 slice wheat toast 1 cup cubed honeydew melon 1 cup skim milk |
| Snack 1 banana 1 granola bar |
| Lunch Simple salmon wrap - 1 whole wheat tortilla - 1 cup spinach - 1 tsp. honey mustard dressing - ½ cup red pepper strips - 3 oz leftover salmon |
| Snack |
| Dinner Orange-spiced Korean beef 1 cup rice noodles 1 cup steamed green beans |
| Total calories: 1873 kcal |
| Breakfast 1 cup whole grain cereal ½ cup skim milk ½ cup blueberries 1 cup orange juice |
| Snack 1 cup low-fat yogurt |
| Lunch Leftover Orange-spiced Korean beef - ½ leftover brown rice 1 small green salad - 1 cup green salad - ½ cup chopped cucumber - 1 sliced carrot |
| Snack 1 apple 2 oz cheese |
| Dinner Spring risotto with chèvre 1 spinach salad - 1 c. fresh spinach - ½ cup sliced strawberries - ¼ cup sliced almonds ½ cup ice cream |
| Total calories: 2056 kcal |
| Breakfast 2 slices wheat toast 1 tbsp peanut butter 1 banana (either whole or sliced on toast) 1 cup skim milk |
| Snack 1 orange |
| Lunch Leftover Spring Risotto with chèvre ½ sliced avocado 1 cup Boston lettuce ½ sliced tomato 1 tsp vinaigrette dressing |
| Snack 1 cup low-fat yogurt |
| Dinner Orzo, chicken and sage simmer pot 6 stalks steamed asparagus 3 small boiled red potatoes |
| Total calories: 1667 kcal |
| Breakfast 1 quick smoothie - 1 cup chocolate milk or soy milk - 1 banana - 2 ice cubes |
| Snack 1 toasted raisin whole wheat bagel - 1 tsp butter 1 cup orange juice |
| Lunch Turkey wrap - 3 oz turkey - 1 whole wheat tortilla - ½ cup arugula - ¼ cup dried cranberries 1 cup vegetable soup |
| Snack 1 apple |
| Dinner Kofta Beef Kebabs 1 whole wheat pita 1 cup grilled red and orange pepper strips 1 orange 1 cup raspberry sorbet |
| Total calories: 1713 kcal |
| Breakfast 1 whole wheat English muffin 2 tsp jam 1 cup skim milk |
| Snack 2 graham crackers ¼ cup roasted almonds |
| Lunch Leftover Kofta Beef Kebab ½ pita 1 cup spinach 1 plum |
| Snack 1 banana 1 cup yogurt |
| Dinner Spring Tofu Scramble 1 cup minestrone soup ½ cup potatoes au gratin Green salad - 1 green leaf lettuce - ½ cup sliced grape tomatoes - 2 carrots, grated in strips 2 chocolate chip cookies |
| Total calories: Approximately 1686 kcal |
| Breakfast 3 pancakes 2 tbsp maple syrup ½ cup blueberries 1 cup skim milk |
| Snack 2 plums |
| Lunch 1 feta-spinach omelette - 3 eggs - 2 oz feta cheese - ½ cup spinach 2 slices whole wheat toast - 1 tsp. butter |
| Snack 1 granola bar |
| Dinner Island chicken with minty melon salsa 1 cup cooked wild rice 1 cup cooked green beans |
| Total calories: 1602 kcal |
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Want to streamline your life? In our Spring 2025 issue, we’ll show you how—whether it’s paring down your wardrobe, decluttering your messiest spaces or spending way less time cooking thanks to an easy, mostly make-ahead meal plan for busy weeknights. Plus, our first annual Pantry Awards.