Simple 30-Day Summer Meal Plan for Weight Loss

As the summer season approaches, many of us look forward to a more relaxed schedule and the opportunity to spend more time outdoors. This 30-day meal plan aims to simplify your meal routine while taking advantage of the abundance of fresh, seasonal produce that summer has to offer.

Over the next month, you'll find yourself spending more time grilling instead of standing over a stove, and the recipes featured have shorter ingredient lists to get dinner on the table (or patio!) in a flash. Summer lends itself to simplicity, and because the fruits and vegetables are so delicious this time of year, there's not a lot of prep work or seasoning needed.

Meal Planning Made Easy

Registered dietitians thoughtfully create EatingWell's meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

Calorie Considerations

If you're following this plan for weight loss, we've set the calorie level at 1,500 per day, which is a level where most people lose weight. This 1,500-calorie meal plan also includes modifications for 2,000 calories to support those with different calorie needs. We no longer provide modifications for 1,200-calorie days, as the 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being.

Simplify Your Meal Routine

Planning ahead can make a significant difference in your ability to eat healthier. Spending some time at the beginning of the week roughly planning what you'll have for each meal can reduce impulsive takeout dinners and eliminate the dreaded daily "What should I cook for dinner?" question. In this plan, we've mapped out 30 days, but if that feels overwhelming, start with planning just a few days at a time and go from there.

When you plan a few meals ahead and make a grocery list, you'll avoid several back-and-forth trips to the store for one or two items. Plus, shopping with a list tends to save money because you're less likely to impulse-buy.

Summer is a great time for no-cook meals, as the fresh and delicious produce means you can easily throw together simple and easy meals. Pantry staples, like canned beans, can make a quick lunch when tossed over some greens.

Having a well-stocked pantry is also super helpful if you're trying to quickly get a meal on the table. Canned beans, whole grains—like quinoa and brown rice—plus an array of herbs and spices are the staples of many basic meals.

Consider joining a Community Supported Agriculture (CSA) share, which provides an excellent way to support your local farmer, up your produce intake, and enjoy seasonal fruits and vegetables. Some CSAs preselect your haul for the week, while others have you choose your own produce to take home. Either way, you'll always have access to local produce and won't have to constantly wonder what's in season. And don't forget your local farmers market! It's another great way to support your local farmers and get the freshest seasonal produce onto your table.

Meal-Prepping Your Week

Preparing for Week 1

To make your first week of meals even easier, here are some meal-prep suggestions:

Make Brussels Sprouts Salad with Crunchy Chickpeas to have for lunch on Days 2 through 5.

Prepare Muffin-Tin Omelets with Feta & Peppers to have for breakfast throughout this week. Freeze 4 servings to have later this month.

Day 1

• Breakfast (296 calories)
• 1 serving Spinach & Egg Scramble with Raspberries

A.M. Snack (268 calories)

• ¼ cup unsalted dry-roasted almonds
• 1 cup blackberries

Lunch (430 calories)

• 1 serving Mason Jar Power Salad with Chickpeas & Tuna

P.M. Snack (131 calories)

• 1 large pear

Dinner (380 calories)

• 1 serving Grilled Salmon with Sweet Peppers
• ½ cup cooked brown rice

Daily Totals: 1,505 calories, 87 g protein, 145 g carbohydrates, 38 g fiber, 68 g fat, 1,216 mg sodium

To make it 2,000 calories:

• Increase to ⅓ cup almonds at A.M. snack
• Add ¼ cup dried walnut halves to P.M. snack
• Add 1 serving Guacamole Chopped Salad to dinner

Day 2

Breakfast (287 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (282 calories)

• 1 cup low-fat plain Greek yogurt
• ¼ cup blueberries
• 2 Tbsp. chopped walnuts

Lunch (337 calories)

• 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (95 calories)

• 1 medium apple

Dinner (483 calories)

• 1 serving Herb-Grilled Chicken Frites

Daily Totals: 1,484 calories, 77 g protein, 158 g carbohydrates, 36 g fiber, 68 g fat, 1,223 mg sodium

To make it 2,000 calories:

• Add 3 Tbsp. natural peanut butter to P.M. snack
• Add 1 serving Cucumber & Avocado Salad to dinner

Day 3

Breakfast (285 calories)

• 1 serving Muffin-Tin Omelets with Feta & Peppers
• 1 medium peach

A.M. Snack (282 calories)

• 1 cup low-fat plain Greek yogurt
• ¼ cup blueberries
• 2 Tbsp. chopped walnuts

Lunch (337 calories)

• 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (163 calories)

• 1 medium peach
• 8 walnut halves

Dinner (449 calories)

• 1 serving Grilled Eggplant & Tomato Pasta

Daily Totals: 1,515 calories, 68 g protein, 147 g carbohydrates, 34 g fiber, 81 g fat, 1,302 mg sodium

To make it 2,000 calories:

• Increase to 3 Tbsp. walnuts at A.M. snack
• Add 1 large pear to lunch
• Increase to ⅓ cup walnuts at P.M. snack
• Add 1 serving Cucumber & Avocado Salad to dinner

Day 4

Breakfast (287 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (234 calories)

• 1 cup low-fat plain Greek yogurt
• ¼ cup blueberries
• 1 Tbsp. chopped walnuts

Lunch (337 calories)

• 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (59 calories)

• 1 medium peach

Dinner (584 calories)

• 1 serving Grilled Chicken Tacos with Slaw & Lime Crema
• 1 serving Guacamole Chopped Salad

Daily Totals: 1,501 calories, 81 g protein, 157 g carbohydrates, 45 g fiber, 70 g fat, 1,514 mg sodium

To make it 2,000 calories:

• Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast
• Add ¼ cup walnut halves to P.M. snack

Day 5

Breakfast (285 calories)

• 1 serving Muffin-Tin Omelets with Feta & Peppers
• 1 medium peach

A.M. Snack (275 calories)

• 1 cup low-fat plain Greek yogurt
• 1 Tbsp. chopped walnuts
• 1 cup blackberries

Lunch (337 calories)

• 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds
• Dinner (383 calories)
• 1 serving Chicken Caesar Pasta Salad

Meal-Prep Tip: Reserve 2 servings of the Chicken Caesar Pasta Salad to have for lunch on Days 6 and 7.

Daily Totals: 1,486 calories, 92 g protein, 116 g carbohydrates, 32 g fiber, 79 g fat, 1,483 mg sodium

To make it 2,000 calories:

• Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast
• Add 1 serving Cucumber & Avocado Salad to dinner

Preparing For Week 2

To make your second week of meals even easier, here's what you can prep ahead:

• Make Spicy Slaw Bowls with Shrimp & Edamame to have for lunch on Days 9 through 12.

Day 6

Breakfast (287 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (248 calories)

• ¼ cup unsalted dry-roasted almonds
• ½ cup blueberries
• Lunch (383 calories)
• 1 serving Chicken Caesar Pasta Salad

P.M. Snack (119 calories)

• 1 (5-oz.) container low-fat plain Greek yogurt
• ¼ cup raspberries

Dinner (459 calories)

• 1 serving Spring Green Frittata
• 1 serving Guacamole Chopped Salad

Daily Totals: 1,498 calories, 89 g protein, 133 g carbohydrates, 36 g fiber, 75 g fat, 1,305 mg sodium

To make it 2,000 calories:

• Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast
• Increase to ¾ cup yogurt and add 3 Tbsp. chopped walnuts to P.M. snack

Day 7

Breakfast (296 calories)

• 1 serving Spinach & Egg Scramble with Raspberries

A.M. Snack (268 calories)

• ¼ cup unsalted dry-roasted almonds
• 1 cup blackberries

Lunch (383 calories)

• 1 serving Chicken Caesar Pasta Salad

P.M. Snack (135 calories)

• 1 plum
• 8 walnut halves

Dinner (439 calories)

• 1 serving Greek Salad with Edamame
• 1-oz. slice whole-wheat baguette

Daily Totals: 1,521 calories, 83 g protein, 126 g carbohydrates, 34 g fiber, 83 g fat, 1,671 mg sodium

To make it 2,000 calories:

• Add 1 large pear to breakfast
• Increase to ⅓ cup almonds at A.M. snack
• Increase to ⅓ cup walnuts at P.M. snack
• Add 1 serving Everything Bagel Avocado Toast to dinner

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This 30-day summer meal plan is designed to simplify your meal routine while helping you enjoy the abundance of fresh, seasonal produce that summer has to offer. By planning ahead, meal prepping, and taking advantage of no-cook meal options, you can spend more time outdoors while still maintaining a healthy eating plan.

Remember, these meal plans are intended to serve as inspiration. Adjust the calorie and macronutrient levels as needed to fit your individual nutritional requirements and preferences. The key is to find an approach that is sustainable and enjoyable for you. Wishing you a delicious and healthy summer ahead!

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