Summer is here, and it’s the perfect time to embrace a healthier lifestyle. Whether you’re a gym regular or looking to kickstart your fitness journey, one of the most crucial aspects of achieving your fitness goals is your diet. In the scorching heat of summer, it’s essential to fuel your body with nutritious meals that not only taste delicious but also support your fitness objectives. That’s why we’ve put together four mouth-watering, high-protein, and low-fat meal recommendations tailored for the summer season.

1. Grilled Chicken and Quinoa Salad​

Ingredients:

Instructions:

  • Marinate the chicken breasts in olive oil, lemon juice, salt, and pepper for at least 30 minutes.
  • Grill the chicken until cooked through, about 6-8 minutes per side.
  • While the chicken is cooking, bring 2 cups of water to a boil and add quinoa. Reduce heat to low, cover, and simmer for 15-20 minutes or until all the water is absorbed. Fluff with a fork and let it cool.
  • In a large salad bowl, combine the mixed greens, cucumber, cherry tomatoes, red onion, and feta cheese.
  • Once the chicken is done, slice it into strips.
  • Add the cooked quinoa and grilled chicken to the salad bowl.
  • Drizzle with extra olive oil and lemon juice if desired.
  • Toss everything together and season with salt and pepper to taste.
  • This refreshing salad is packed with lean protein from the grilled chicken and quinoa, making it an excellent choice for a post-workout meal.
  • This refreshing salad is packed with lean protein from the grilled chicken and quinoa, making it an excellent choice for a post-workout meal.

2. Shrimp and Avocado Lettuce Wraps

Ingredients:

Instructions:

  • Season the shrimp with salt and pepper.
  • Heat a non-stick skillet over medium-high heat and cook the shrimp until pink and opaque, about 2-3 minutes per side.
  • In a bowl, combine the diced avocado, red bell pepper, red onion, cilantro, lime juice, salt, and pepper.
  • To assemble the wraps, place a spoonful of the avocado mixture onto a lettuce leaf, top with shrimp, and fold the lettuce around the filling.
  • These lettuce wraps are not only low in fat but also bursting with flavor, thanks to the zesty shrimp and creamy avocado.

3. Turkey and Vegetable Stir-Fry

Ingredients:

Instructions:

  • In a small bowl, whisk together the soy sauce, hoisin sauce, and sesame oil.
  • In a large skillet or wok, heat a bit of oil over medium-high heat.
  • Add the ground turkey and cook until browned, breaking it apart as it cooks.
  • Remove the turkey from the skillet and set it aside.
  • In the same skillet, add a bit more oil if needed, and stir-fry the broccoli, bell peppers, and snap peas until they’re tender-crisp.
  • Return the cooked turkey to the skillet and pour the sauce over everything.
  • Add the minced garlic and ginger, stirring for another minute or two until fragrant.
  • Serve the stir-fry over cooked brown rice or cauliflower rice if desired.
  • This protein-packed stir-fry is a quick and healthy meal option for those busy summer evenings.

4. Greek Yogurt Parfait

Ingredients:

Instructions:

  • In a glass or bowl, start with a layer of Greek yogurt.
  • Add a layer of fresh berries on top.
  • Sprinkle granola over the berries.
  • Drizzle with honey.
  • Finish with a sprinkle of chopped nuts.
  • This parfait is a delightful way to satisfy your sweet tooth while providing a healthy dose of protein from the Greek yogurt and a mix of antioxidants from the berries.

Remember that a balanced diet is crucial for achieving your fitness goals. These high-protein, low-fat meals are not only delicious but also designed to support your active summer lifestyle. Whether you’re hitting the gym or enjoying outdoor activities, fueling your body with the right nutrients will keep you feeling your best all summer long. Enjoy these meals, and here’s to a healthier and more active you this season!

Lucy Ford

Personal Trainer

Lucy has a Certificate 4 in Fitness and is passionate about helping people better themselves. She believes that anyone can achieve their health and fitness goals with the help of a good trainer. Lucy is knowledgeable with flexible time slots and affordable pricing.

Lucy specialises in muscle growth and repair, fat loss, strength and conditioning, and glute growth.

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