Summer is overhead, and everyone is looking for light, refreshing, and healthy meals to feed the entire family. 

I know that during this season, no one wants to stand in their kitchen for hours to make food. That’s why I’ve shared quick and easy-to-make summer meals that will provide peace of mind. 

Besides grilling and BBQ recipes, there are still many more healthy options to enjoy this summer. From savory sandwiches and light pasta to refreshing salads and chicken recipes, this guide has covered a lot of options. 

cheap meal prep recipes

Also, you need minimal ingredients and effort to whip up these meals. So whether you’re planning to host a backyard party, want to prepare quick and healthy meals to feed the family, or are just looking to simplify your cooking routine, these recipes are perfect for you.

1– Harissa Chickpea Smash Sandwich

If you’re craving a healthy and filling sandwich, satisfy it with this Harissa Chickpea smash sandwich. A convenient and delicious appetizer for afternoon slump or midnight cravings. 

The crunchy lettuce and celery make it more refreshing and the best option for summer days. You can make this hearty sandwich for your kids. They will absolutely love it.

  • Calories: 106 kcal
  • Carbohydrates: 18g
  • Protein: 4.1g
  • Fat: 3.4g


The mix of Alfredo sauce and cajun seasoning makes this delicious and creamy Cajun Alfredo sauce. Pair it with juicy chicken breast, tender beef steak, or any other protein source. 

This sauce needs fewer staple ingredients and comes out in under 30 minutes. 

  • Calories: 630 kcal
  • Carbohydrates: 10g
  • Protein: 7g
  • Fat: 62g


Pasta is light and hearty food to eat on summer days. This Creamy Mozzarella Shrimp pasta is not only delicious but also easy to make and full of protein. 

Thanks to the olive oil that adds a glossy finish over the pasta, mozzarella cheese brings a cheesier texture, making this pasta more savory and satisfying. 

  • Calories: 632 kcal
  • Carbohydrates: 63g
  • Protein: 43g
  • Fat: 23g


Here comes a slow cooker Garlic Parmesan chicken recipe that features tender and succulent chicken breast along with aromatic sauce and potatoes. A perfect dinner option for your whole family.

This Slow cooker recipe is best for summer days, and you don’t need much effort to whip it up. Just throw all the items in the crockpot and chill for the next few hours. 

5– Superfood Power Crunch Salad

This salad is full of heart and nourishing ingredients. It features antioxidant-rich berries, quinoa, avocado, carrots, kale, and hemp seeds; all these ingredients make this salad a superfood. 

Most importantly, the lemon dressing over the salad tastes so refreshing, with berries and crunchy veggies. 

  • Carbohydrates: 50g
  • Calories: 442 kcal
  • Protein: 12g
  • Fat: 24g

6– Nicoise Salad

This vibrant Niçoise salad bowl is enough to fulfill your daily protein intake. Packed with succulent, tender, revitalizing, and satisfying ingredients that collectively offer an incredibly delightful taste experience.

All the ingredients are drenched in lemon juice, dijon mustard, and honey-based dressing. Feel free to customize this bowl according to your taste. 

  • Calories: 494 kcal
  • Carbohydrates: 37g
  • Protein: 32g
  • Fat: 26g

7– Cabbage Carrot Apple Slaw

The cabbage, carrots, and apples together make this savory slaw, which is gluten-free and a healthier option for your whole family. 

You can pair this slaw with any zesty side dishes. I often serve it with hot barbecues during the summer. It perfectly compliments the heart of BBQ and gives the ultimate satisfying experience.

  • Calories: 142
  • Total Fat: 6.9g
  • Total Carbohydrate: 20.9g
  • Protein: 1.3g


Are you looking for a breeze, no fuss, and healthy salad that you can come out in under 10 minutes? Try this NÜSSLISALAT (Swiss green salad), a flavorful and refreshing side for your dinner. 

Swiss flavors inspire this salad, and it features Nüsslisalat, eggs, walnuts, turkey bacon, and croutons, all dressed with balsamic honey vinaigrette. 

  • Calories: 286 kcal 
  • Carbohydrates: 8g 
  • Protein: 16g
  • Fat: 22g

9– Best Honey Ginger Chicken Recipe 

I’ve tried many chicken recipes, but this Honey Ginger chicken recipe is a real delicacy that has an exceptional taste. The garlic ginger with soy sauce tastes heavenly and delicious. 

You can pair this succulent chicken with any vegetables or rice. Thankfully, this recipe requires 30 minutes to prepare, and it’s the best option for busy weekend nights. 

  • Total Fat: 6.2g 
  • Saturated Fat: 1.6g 
  • Protein: 30.6g 
  • Carbohydrates: 21.2g


If you’re feeling tired and kitchen-weary, consider making this effortless slow cooker BBQ pulled chicken recipe. It’s simple and requires very little work. And it only requires 5 minutes of prep time. 

This BBQ-pulled chicken is the best option for those who want gluten-free, keto, and low-fat recipes. 

  • Calories: 263 
  • Total Fat: 8.5g 
  • Protein: 32.9g 
  • Carbohydrates: 11.6g


Nothing is healthier than this Pearl Barley salad that features fresh summer vegetables along with barley. The feta cheese makes it a healthier salad for dinner, and lemon miso dressing boosts the savory taste. 

Unlike most salads, this Barley salad is a substantial meal in itself, so feel free to serve it as a main dish for dinner. 

  • Calories: 344 kcal 
  • Carbohydrates: 47g 
  • Protein: 10g 
  • Fat: 15g


Are you a fan of juicy beef kabobs? Are you looking for something quick and delicious? Try this oven beef kabobs. Marinated with coconut aminos and olive oil that taste so much natural and satisfying. 

Add other colorful vegetables on skewers along with beef to make the kabobs more vibrant and tasty. 

  • Calories: 257 kcal 
  • Carbohydrates: 10g 
  • Protein: 25g 
  • Fat: 12g


These stuffed bell peppers are filled with juicy protein and fluffy mozzarella cheese, flavorful tomato sauce, and seasoned with homemade Italian dressing.

Requires minimal effort and time to make these stuffed bell peppers, and these are also a kid-friendly treat to serve during the summer days. 

  • Calories: 508kcal 
  • Carbohydrates: 29g 
  • Protein: 27g 
  • Fat: 32g


From start to end, this Baked Tilapia recipe takes only 15 minutes, and the final result is the juicy, tender, flavorful tilapia. The garlic butter lemon sauce is the secret ingredient in the recipe that adds a refreshing and mild taste. 

  • Calories: 273 kcal 
  • Carbohydrates: 2g 
  • Protein: 35g 
  • Fat: 14g


With succulent shrimp, crisp cucumbers, and a creamy dill dressing, this salad is a protein-packed delight perfect for any occasion.

The combination of seafood and herbs is simply irresistible and a healthy option for the whole family. This cucumber shrimp salad is my go-to choice for a light and satisfying meal that never fails to impress.

Calories: 240 Total Fat: 10.5g Protein: 27.4g Total Carbohydrate: 8.2g

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