↑
  • Recipes by Type
    • Recipe Index (Search)
    • All Recipes
    • Restaurant Copycat Recipes
    • Recipes by Method>>>
      • 30-Minute Meals
      • Air Fryer
      • Instant Pot
      • Slow Cooker
      • Meal Prep Bowls
      • Sheet Pan Dinners
      • One Pot Recipes
      • Freezer-Friendly
      • Grilling & BBQ
      • Stir Fries
      • Pasta
    • Recipes by Diet>>>
      • Kid-Friendly
      • Gluten-Free
      • Low Carb
      • High Protein
      • Whole 30
    • Recipes by Protein>>>
      • Chicken
      • Beef
      • Seafood
      • Vegetarian
    • Recipes by Holiday>>>
      • Game Day
      • Valentine’s Day
      • St Patrick’s Day
      • Easter
      • Halloween
      • Thanksgiving
      • Christmas
    • Recipes by Season>>>
      • Winter Recipes
      • Spring Recipes
      • Summer Recipes
      • Fall Recipes
  • Recipes by Course
    • Appetizer
    • Breakfast
    • Lunch
    • Dinner Ideas
    • Salads
    • Soups
    • Snacks
    • Side Dishes
    • Desserts
    • Dressings, Sauces & Spice Mixes
  • Resources
    • About Me
    • How to Meal Prep
    • Resource Guides
    • Contact Me
  • eBooks

The Girl on Bloor

Meal prep for busy people!

Start here Contact Privacy Policy
  • Recipes by Type
    • Recipe Index (Search)
    • All Recipes
    • Restaurant Copycat Recipes
    • Recipes by Method>>>
      • 30-Minute Meals
      • Air Fryer
      • Instant Pot
      • Slow Cooker
      • Meal Prep Bowls
      • Sheet Pan Dinners
      • One Pot Recipes
      • Freezer-Friendly
      • Grilling & BBQ
      • Stir Fries
      • Pasta
    • Recipes by Diet>>>
      • Kid-Friendly
      • Gluten-Free
      • Low Carb
      • High Protein
      • Whole 30
    • Recipes by Protein>>>
      • Chicken
      • Beef
      • Seafood
      • Vegetarian
    • Recipes by Holiday>>>
      • Game Day
      • Valentine’s Day
      • St Patrick’s Day
      • Easter
      • Halloween
      • Thanksgiving
      • Christmas
    • Recipes by Season>>>
      • Winter Recipes
      • Spring Recipes
      • Summer Recipes
      • Fall Recipes
  • Recipes by Course
    • Appetizer
    • Breakfast
    • Lunch
    • Dinner Ideas
    • Salads
    • Soups
    • Snacks
    • Side Dishes
    • Desserts
    • Dressings, Sauces & Spice Mixes
  • Resources
    • About Me
    • How to Meal Prep
    • Resource Guides
    • Contact Me
  • eBooks
Home » Meal plans » Free Summer Meal Prep Plan {Light Summer Dinners}

Free Summer Meal Prep Plan {Light Summer Dinners}

5/30/22

Try this free Summer Meal Prep Plan – these light dinners come together super quickly since you can prep the ingredients ahead of time!

A collage of five different light summer dinners with the text "Free Summer Meal Prep Plan" layered over top.

Summer Meals

As soon as the weather gets warmer and the sun starts to shine, I want to spend as much time as possible outside! No one wants to be cooped up in the kitchen when they could be enjoying their favourite activities. Meal prep is key when it comes to making the most of your summer – you’ll save tons of time and money.

Gain access to my free 4-week meal prep magic ebook!

Success! Now check your email to confirm your subscription - in order to take part in the challenge you MUST press that confirm button! Check your "other" folder if you don't see that confirmation email. In the meantime, add me to your contacts to ensure that you receive my Challenge emails 🙂

There was an error submitting your subscription. Please try again.

We won't send you spam. Unsubscribe at any time. Powered by ConvertKit

To help you get inspired, I rounded up an easy meal plan of my favourite summer recipes. With the right ingredient prep at the beginning of the week, you’ll be able to spend less time cooking and more time doing your favourite summer activities. I even put together a handy grocery list at the bottom that you can use so you have everything you need!

Watch the YouTube video to see how to make these recipes!

The meal plan

Monday night:

Hasselback Fajita Stuffed Chicken {BBQ + Oven}

45 minutes
This Hasselback Fajita Stuffed Chicken recipe is filled with bell peppers, taco seasoning and Tex Mex cheese – it’s a healthy dinner idea!
Make this recipe
Calories: 484kcal | Carbohydrates: 25g | Protein: 54g | Fat: 18g | Saturated Fat: 5g | Cholesterol: 159mg | Sodium: 1010mg | Potassium: 1290mg | Fiber: 4g | Sugar: 6g | Vitamin A: 15008IU | Vitamin C: 7mg | Calcium: 156mg | Iron: 2mg
Grilled Hassleback Fajita Stuffed Chicken

Tuesday night

Street Corn Cajun Chicken Tacos

35 minutes
These Street Corn Cajun Chicken Tacos use the best summer produce for a spectacular twist on taco night!
Make this recipe
Calories: 564kcal | Carbohydrates: 62g | Protein: 35g | Fat: 22g | Saturated Fat: 7g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 96mg | Sodium: 962mg | Potassium: 1201mg | Fiber: 10g | Sugar: 11g | Vitamin A: 2899IU | Vitamin C: 51mg | Calcium: 185mg | Iron: 4mg
Mexican Street Corn Tacos with Cajun Chicken

Wednesday night

Chimichurri Chicken {Oven, Skillet or BBQ}

40 minutes
This Chimichurri Chicken can be made in a skillet, the oven or on the grill. The parsley-based sauce is a taste of summer all year long!
Make this recipe
Calories: 452kcal | Carbohydrates: 20g | Protein: 46g | Fat: 20g | Saturated Fat: 4g | Cholesterol: 215mg | Sodium: 220mg | Potassium: 1099mg | Fiber: 4g | Sugar: 3g | Vitamin A: 2802IU | Vitamin C: 77mg | Calcium: 59mg | Iron: 4mg
Chimichurri Chicken

Thursday night

Meal Prep Chicken Souvlaki Bowls {+ Video!}

40 minutes
These Meal Prep Chicken Souvlaki Bowls with quinoa and grilled veggies are a delicious and easy lunch or dinner idea you'll want to eat all week!
Make this recipe
Calories: 550kcal | Carbohydrates: 24g | Protein: 53g | Fat: 27g | Saturated Fat: 4g | Trans Fat: 1g | Cholesterol: 145mg | Sodium: 1703mg | Potassium: 1395mg | Fiber: 5g | Sugar: 7g | Vitamin A: 1238IU | Vitamin C: 77mg | Calcium: 86mg | Iron: 3mg
Chicken souvlaki bowls

Friday night – add arugula and store bought garlic bread to cook on the grill as sides

Best Ever Shrimp Marinade

30 minutes
This is the Best Ever Shrimp Marinade, perfect for the grill and equally delicious sautéed. You'll want to make this lemony garlic shrimp over and over!
Make this recipe
Calories: 150kcal | Carbohydrates: 1g | Protein: 23g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 286mg | Sodium: 1495mg | Potassium: 91mg | Fiber: 1g | Sugar: 1g | Vitamin A: 74IU | Vitamin C: 8mg | Calcium: 167mg | Iron: 3mg
Best Ever Shrimp Marinade

If you're enjoying this meal prep plan and want another free one, download it here. 

What containers you need

I recommend getting an assortment of containers of different sizes with lids like this Anchor Hocking set. You may want to purchase two sets, including one with smaller containers. You can also use plastic or silicone freezer bags, or mason jars of different sizes.

The meal prep plan

Follow this prep ahead plan on Sunday in the order in which everything is listed (eg the rice gets prepped first, then veggies, sauces, cheeses and proteins last). You will then pull your prepped ingredients out for each night's recipe and cook the recipe fresh. This will cut your nightly cooking time in half!

If you're enjoying this meal prep plan and want another free one, download it here. 

Grains

  1. Make the quinoa for the chicken souvlaki bowls by mixing together 1 cup quinoa, 2 cups water and a pinch of salt in a rice cooker or pot on the stove. Cook until the liquid has absorbed.

Veggies

  1. Make the street corn for the tacos. Soak 4 cobs of corn for 15 minutes, then brush corn with olive oil and grill or bake in a 425 F oven for 10-12 min. Remove and let cool, then cut all the corn off the cob and place into a large bowl. Toss with 1/2 cup sour cream, 1/4 cup feta cheese, 1 tbsp lime juice, 1 tbsp chili powder, 2 cloves minced garlic, 2 tbsp chopped cilantro, 1/2 tsp salt and 1/4 tsp pepper.
  2. Chop up 1 zucchini, 1/2 a red pepper, 1/2 a yellow pepper and 1 red onion. Store in a large container with a lid for the souvlaki bowls.
  3. Peel and chop 3 sweet potatoes into 1 inch pieces.
  4. Thinly slice 1/2 yellow, red and green peppers along with 1 small red onion to stuff the Fajita chicken with.
  5. Slice 2 cups of baby potatoes in half then store in a medium-sized bowl in water with a lid. Slice 1 red pepper and 1 red onion for the chimichurri chicken side dish then store in a medium-sized container with a lid.

Sauces

  1. Mix 2 tbsp olive oil, 2 tbsp lemon juice, 2 cloves of minced garlic, 1 tbsp oregano, 1 tsp salt and 1/2 tsp pepper for the souvlaki marinade and store in a small bowl with a lid.
  2. Mix together 1 tbsp olive oil, 2 tbsp lemon juice, 4 cloves minced garlic, 1 tsp dried parsley, 2 tsp dijon mustard, 1 tsp lemon zest, 1 tsp salt, 1/2 tsp pepper, 1/2 tsp chili flakes and 1/2 tsp dried basil for the shrimp marinade and store in a small bowl with a lid.
  3. Add 1 bunch washed parsley, 1 bunch washed cilantro, 1/4 cup olive oil, 1 tbsp red wine vinegar, 2 cloves minced garlic and a pinch each of salt and pepper to a blender to make the chimichurri. Blend until smooth, then store in a medium container with a lid.

Proteins

  1. Create horizontal slits across 4 chicken breasts, then rub all with a bit of olive oil and chili powder before stuffing with sliced bell peppers and red onion. Store in a glass baking dish covered with foil until ready to cook on Monday night.

Grocery list

Here is your grocery list. What I recommend you do is copy and paste this list into a Word doc and then erase the items you already have on hand. I know it looks like a long list but I've included everything except for salt and pepper.

If you have a well-stocked kitchen, then you will be able to strike most pantry staples off the list, such as the spices, oils, broth and condiments; possibly even butter, eggs, onions and milk as well!

If you're enjoying this meal prep plan and want another free one, download it here. 

  • garlic bread
  • arugula
  • 1 lb shrimp
  • 8 boneless, skinless chicken thighs
  • 8 chicken breasts
  • 1 bunch parsley
  • 2 bunches cilantro
  • 10 cloves garlic
  • 2 cups golden baby potatoes
  • 3 sweet potatoes
  • 4 cobs of corn
  • 2 red pepper
  • 2 yellow pepper
  • 1 green pepper
  • 2 red onion
  • 1 zucchini, sliced
  • 1/2 cup cherry tomatoes
  • 1/2 cup cucumber
  • 1 lemon
  • 5 tbsp lemon juice
  • 1 tbsp lime juice
  • 3 tsp paprika
  • 3 tsp garlic powder
  • 4 tbsp chili powder
  • 1 tbsp Cajun seasoning
  • 1 tbsp oregano
  • 1/2 tsp chili flakes
  • 1/2 tsp dried basil
  • 1 tsp dried parsley
  • 2 tsp dijon mustard
  • 3/4 cup olive oil
  • 1 tbsp red wine vinegar
  • 1 cup dry quinoa
  • 1/2 cup kalamata olives
  • 1/2 cup shredded cheese (I use the pre-shredded tex mex kind)
  • Salsa and sour cream (optional, for serving)
  • 1/2 cup sour cream
  • 1/4 cup crumbled feta or cotija cheese
  • 1/2 cup tzatziki
Try this free Summer Meal Prep Plan - these light dinners come together super quickly since you can prep the ingredients ahead of time! #mealplan #summerrecipes #mealprep Try this free Summer Meal Prep Plan - these light dinners come together super quickly since you can prep the ingredients ahead of time! #mealplan #summerrecipes #mealprep

Previous article:
« Dynamite Shrimp Sushi Jars {Meal Prep Lunch}
Next article:
Meal Prep Buffalo Chicken Burrito Bowls »

About Taylor Stinson

Hey there, my name's Taylor! I’m the founder of The Girl on Bloor, a food blog where I share healthy meal prep recipes for busy people. I'm a busy city girl living in downtown Toronto on (you guessed it!) Bloor Street. I've got 10 years experience meal prepping, along with a Master's degree in journalism, and you can find my work across the internet featured on publications such as Buzzfeed, HuffPost, Women's Health, Reader's Digest and more. I also run the awesome 5-Day Meal Prep Challenge, which is a free email course and Facebook group where I share my meal planning strategies and easy meal prep tips and recipes. Be sure to check out my free beginner’s guide to meal prep and follow me on Facebook, YouTube and Instagram to get my latest recipes and meal prep tips!

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Taylor Stinson

Oh hey there, welcome!!

I'm Taylor Stinson, a busy city girl living in downtown Toronto. Looking to switch up your weekly meal prep routine? I've got you covered with healthy recipes and meal planning resources. Join 1.5 million other monthly readers and dive in! MORE ABOUT ME..

Most Popular

8 different Chicken breasts in a variety of Marinades, pictured in ziploc bags.

Best Chicken Marinades – 20+ Ways!

Applebee's Chicken Wonton Tacos

Applebee’s Chicken Wonton Tacos

Best Ever Shrimp Marinade

Best Ever Shrimp Marinade

Philly Cheesesteak Stuffed Peppers

Easiest Philly Cheesesteak Stuffed Peppers

French Toast Casserole

Lighter Overnight French Toast Casserole

Copycat Oven-Baked Starbucks Egg Bites

Copycat Oven-Baked Starbucks Egg Bites

Gain access to my FREE five day meal prep challenge + bonus resources when you sign up.

learn how to meal prep by subscribing to our newsletter!

There was an error submitting your subscription. Please try again.

Amazing Summer Recipes

Firecracker shrimp

Firecracker Shrimp

8 different Chicken breasts in a variety of Marinades, pictured in ziploc bags.

Best Chicken Marinades – 20+ Ways!

Mediterranean Chickpea Salad Jars

Mediterranean Chickpea Salad Jars {Vegan}

Easiest Healthy Acai Bowl Recipe

Easiest Healthy Acai Bowl Recipe

One bowl filled with white rice, chicken teriyaki and steamed broccoli garnished with sesame seeds and green onions.

5-Ingredient Crock Pot Chicken Teriyaki

Coconut Mango Chicken Meal Prep Bowls

Coconut Mango Chicken Meal Prep Bowls

Copyright ©2022, The Girl on Bloor. All Rights Reserved.
Design by Pixel Me Designs

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites
Learn how to meal prep...the FAST way!
Download my dinner prep cheatsheet so you can prep ingredients in 1 hour each week. That way, dinner comes together in just 15-20 minutes each night!
YOUR NAME:
YOUR EMAIL: