Easy Summer Capsule Meal Plan & Recipes
If you’re looking for an Easy Summer Capsule Meal Plan & Recipes, you’re in the right place! We all know what it’s like to need to get dinner on the table on busy weeknights, so here’s an easy meal plan template and collection of fresh summer recipes to help you make it happen.
This easy Summer Capsule Meal Plan is designed to help you have fewer decisions and more ease in your week.
This is how I feel good effect meal planning and streamline meal prep for our family.
what is a capsule meal plan?
If you’re new to the idea of a capsule meal plan and what it can do for you, I recorded a whole podcast episode for you about it. Similar to the concept of a capsule wardrobe, this capsule meal plan reduces my daily decision fatigue while still leaving plenty of room for flexibility.
Instead of trying to do it all perfectly, I simply pick a meal type for each day of the week – something I know I enjoy like Taco Tuesday or Grill Night.
And then choose from a short list of simple, delicious recipes. Ones that are quick to throw together with very minimal prep. All made with feel-good, real food ingredients.
This meal template lets me keep the categories the same, but switch up the recipes week to week if I want. Giving me and my family fun variety, without the fuss.
summer meal plan template
To get you inspired, I’ve laid out 4 nights of example meal categories that are perfect for this season. Plus a few favorite, fuss-free recipes under each one.
these recipes are…
I hope you’ll try these recipes soon. If you do, be sure to share it on Instagram and tag me at @realfoodwholelife so I can see. Now let’s start cooking up some recipes for our Easy Summer Capsule Meal Plan!
grilled summer recipes
Grilled Salmon Salad with Sweet Basil Vinaigrette
Looking for more easy salmon recipes? You'll love these sheet pan ginger-orange salmon bowls
Smokey Lime Grilled Chicken with 5-Ingredient Strawberry Salsa
Another easy grilled chicken recipe is this grilled chicken power salad with homemade raspberry dressing!
Balsamic Grilled Chicken with Avocado Cherry Tomato Salad
Wanna grill bone-in chicken instead? Try this easy grilled bbq chicken with naturally sweetened sauce
Grilled Corn Loaded Guacamole Pasta
Add this easy pasta recipe to your list too! This garden pasta salad with homemade italian dressing has lots of fresh ingredients & can be made ahead.
Peach Chicken Basil Glow Bowls
Ingredients: chicken breasts (or thighs), zucchini, onion, cooked quinoa (or cauliflower rice), peaches, garlic, white balsamic (or white wine vinegar), olive oil, fresh basil and salt.
Build-Your-Own Veggie Quinoa Power Bowls
Ingredients: quinoa, arugula (or baby spinach), cherry tomatoes, hummus, zucchini, yellow squash, red bell peppers, red onion, scallions, extra virgin olive oil, honey, lemon juice and salt.
Black Bean Quinoa Bowls
Ingredients: quinoa, water or stock, canned black beans, red cabbage, cherry tomatoes, bell pepper, corn, pumpkin seeds, cilantro, lime juice, cumin, mild chili powder, maple syrup (or honey), olive oil and salt.
Egg Roll Veggie Noodle Bowls
Ingredients: ground turkey (or ground chicken or pork), crimini mushrooms, cabbage (or slaw mix), carrots, coconut aminos, vegetable noodles (spiralized carrots or zucchini), lime juice, green onion, ginger, olive oil, and salt.
summer stir-fry dishes
20-Minute Ground Turkey & Green Bean Skillet
Ingredients: ground turkey (light or dark meat), green beans, garlic, ginger, honey, chicken stock, lime juice (or rice wine vinegar), tamari, arrowroot powder, olive oil, and salt.
Healthy Orange Chicken Asparagus Stir-Fry
Ingredients: chicken breasts (or thighs), asparagus, garlic, orange zest, orange juice, chicken stock, white wine vinegar (or lemon juice), coconut oil, arrowroot powder and salt.
20-Minute Pork and Veggie Stir-Fry
Another fast pork & veggie dish is this 15-minute sweet & sour lettuce wrap recipe. You can make them with any ground meat.
Honey Mustard Chicken Stir-Fry
Fan of honey-mustard? Make this honey-mustard green bean potato salad recipe for your next bbq or potluck.
Easy Fish Tacos with Honey-Lime Cabbage Slaw
Ingredients: white fish (like rockfish, cod or tilapia), purple cabbage, lime juice, avocado, green onions, mayonnaise (or plain yogurt), honey, olive oil, cumin, mild chili powder, garlic powder, ground black pepper and salt.
20-Minute Turkey Tacos with Peach Basil Salsa
Ingredients: ground turkey (dark or light meat), onion, garlic powder, cumin, corn tortillas, avocado, peaches, lime juice, basil, olive oil, jalapenos (optional) and salt.
20-Minute Salmon Fish Tacos with Quick Cabbage Slaw
Ingredients: salmon, cabbage, cucumber, avocado, tortillas (or grain-free wraps or lettuce wraps), mayonnaise (or plain Greek yogurt), lemon juice, and salt.
Weeknight Turkey Tacos with Sweet Corn Salsa
Need another easy dinner idea? You've gotta try this 6-ingredient slow cooker chicken taco chili recipe. It's always a hit in our house.
Summer Capsule Meal Plan: Black Bean Quinoa Bowls
- 1½ cup quinoa
- 2 ¾ cups water, or vegetable / chicken stock
- 1 15-oz can black beans, drained and rinsed
- ¼ red cabbage, thinly sliced
- 1 pint cherry tomatoes, halved
- 1 large bell pepper (red, yellow, or orange), chopped
- 2 ears corn, kernels cut off (or sub 1 cup frozen corn kernels, defrosted)
- ⅓ cup toasted pumpkin seeds
- ¼ cup chopped cilantro
For the Dressing
- ¼ cup lime juice, from about 2-3 limes
- 1-2 teaspoons kosher salt
- 1 teaspoon ground cumin
- 1 teaspoon mild chili powder
- ¼ teaspoon cayenne, optional
- 2 teaspoons maple syrup or honey
- ½ cup olive oil
- Place the quinoa in a strainer and rinse well. Place the rinsed quinoa in a pot with a tight-fitting lid along with the water (or vegetable / chicken stock). Cover, bring to a boil, reduce to low and simmer for 15 minutes. Turn the heat off and let stand for an additional 5 minutes.
- While the quinoa cooks make the dressing by whisking the lime juice, salt, cumin, chili powder, cayenne, and honey or maple syrup until well combined. Drizzle in the olive oil and whisk again until well combined.
- In a large bowl add the warm quinoa and black beans and dressing. Allow to sit 5 minutes for the quinoa and black beans to absorb the dressing. Add cabbage, tomatoes, bell pepper, and corn, stirring to combine. Top with pumpkin seeds and cilantro, then serve warm or at room temperature.
Nutrition Information:Nutrition disclaimer
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