I’m SIMPLIFYING meal planning with the ONLY meal plan you’ll need for the entire summer (no, seriously!). Using my signature capsule meal plan strategy, I’ve created a free 30-day meal plan with enough structure to keep you on track, and enough flexibility to fit all the casual, fun summer vibes.

Photos of chicken drumsticks, turkey corn tacos, Greek chicken bowls, turkey taco skillet, and Greek chicken in a row.

As a healthy habits expert, I created the concept of capsule meal planning to get delicious meals on the table without the stress and tedium of meal planning from just a blank slate. Similar to a capsule wardrobe, capsule meal planning reduces daily decision fatigue while still leaving plenty of room for flexibility.

This easy fresh & simple summer meal plan includes five weeks of recipes (that’s over 35 days!) using repeating meal categories as a lose structure (big batch, tacos, bowls, skillet, and grilled meals). Then, for each category, I’ve included five summer meal ideas. So let me do the planning for you and enjoy a simpler healthy summer.

Black bean quinoa bowl with bell peppers cabbage tomatoes and black beans on white table with striped blue napkin.
5 stars (5 ratings)

Summer Meal Plan Black Bean Quinoa Bowls + Full Meal Plan

This Black Bean Quinoa Bowl recipe combines bell peppers, cabbage, cherry tomatoes, corn, pumpkin seeds and cilantro with an easy, healthy cumin lime dressing. Plus 40+ more summer recipes & meal plan you'll love!

Ingredients

  • cup quinoa
  • 2 ¾ cups water, or vegetable 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)
  • 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

Instructions 

  • 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:

Serving: 1 (of 4), Calories: 506kcal, Carbohydrates: 65g, Protein: 15g, Fat: 31g, Saturated Fat: 3g, Polyunsaturated Fat: 6g, Monounsaturated Fat: 22g, Sodium: 540mg, Potassium: 1019mg, Fiber: 9g, Sugar: 12g, Vitamin A: 2471IU, Vitamin C: 103mg, Calcium: 87mg, Iron: 6mg
Nutrition disclaimer
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