shrimp bowls, BBQ chicken salad and more

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This week is all about easy summer meals as we approach the summer solstice. Breakfasts are a mix of pre-prepared meals and morning options. Lunches consist of prepared bowls and salads. Although we offer five different dinner options, you can streamline the menu by making enough for leftovers. From easy sheet pan dinners to a healthier version of a favorite Chinese takeout dish, we’ve got you covered this week.

What to eat this week, June 17, 2024

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Monday

Breakfast: Easy Egg and Fruit Muffins

Lunch: Southwest Shrimp Quinoa Bowl

Dinner: Lemon Tarragon Chicken with Brown Rice and Vegetables

Snack of your choice

Tuesday

Breakfast: Banana-Almond Protein Smoothie

Lunch: Copycat Crispy Chicken and Cabbage Salad

Dinner: Barbecue Chicken Quinoa Salad

Snack of your choice

Wednesday

Breakfast: Easy Egg and Fruit Muffins

Lunch: Southwest Shrimp Quinoa Bowl

Dinner: Eggplant with tomato, broccolini and mozzarella

Snack of your choice

THURSDAY

Breakfast: Banana-Almond Protein Smoothie

Lunch: Copycat Crispy Chicken and Cabbage Salad

Dinner: Roasted Sweet Potato and Black Bean Burrito

Snack of your choice

Friday

Breakfast: Easy Egg and Fruit Muffins

Lunch: Leftovers

Dinner: Sugar-Free Ginger Beef and Broccoli with Rice

Snack of your choice

Breakfast

School’s out for summer, so make breakfast a no-brainer. Create a simple list of go-to options or make-ahead meals that make mornings easier or simply mix and match these recipe ideas:

Easy Egg Bites by Brittany Williams

Make a batch of these veggie-filled egg bites at the start of the week for a protein-packed, on-the-go breakfast. Pair them with fruit for a little something extra.

Banana-Almond Protein Smoothie by Frances Largeman-Roth, RDN

This smoothie is a complete meal in a cup. It’s made with protein powder, but feel free to use another form of protein, like Greek yogurt or chickpeas.

Lunch

Southwest Shrimp Quinoa Bowl by Kevin Curry

This shrimp quinoa bowl is packed with nourishing protein with tons of flavor. Not to mention the copious amount of black beans, corn, peppers and seasonings. It keeps well in the refrigerator, so make a big batch for the week.

Copycat Crispy Chicken and Cabbage Salad by Casey Barber

A crispy chicken salad with a salty and sweet vinaigrette. Pair chicken with cabbage for a light bite that will fill you up.

Dinner

Below, we’ve rounded up some of our favorite healthy recipes to make meal planning easier. Feel free to swap recipes for different days of the week or make enough of a dish to serve as leftovers to save time another night.

Lemon Tarragon Chicken by Kevin Curry

The dish uses lemon zest, a little olive oil and a handful of fresh tarragon – it’s a simple 3-ingredient mix that wows the taste buds. It warms the soul, awakens the senses and, perhaps most importantly, can be prepared in 20 minutes. Serve it with brown rice and vegetables.

Barbecue chicken and quinoa salad by Gaby Dalkin

Barbecue chicken and quinoa are prepared in advance then mixed with a few ingredients to create a flavorful and hearty lunch. If you don’t want to prepare the chicken, use a store-bought rotisserie chicken instead. And choose a barbecue sauce with no more than 6 grams of added sugar per serving. You can also swap unsalted canned or frozen corn for corn on the cob to further streamline the recipe.

Eggplant with tomato, broccolini and mozzarella by Yasmin Fahr

This sheet pan dinner is a great way to eat a ton of veggies – serve with whole wheat or bean-based pasta and jarred marinara sauce.

Roasted Sweet Potato and Black Bean Burrito by Al Roker

Filled with protein. If you have any leftover toppings, freeze or refrigerate them and consider turning them into a salad topping for lunch the next day. Serve with a side salad for an extra vegetarian boost.

Sugar-Free Ginger Beef and Broccoli by Kevin Curry

You’ll get all the flavor of your favorite takeout meals with less salt — and no added sugar! Serve this dish with microwaveable brown rice, cauliflower rice, or a mix of each.

Snacks

Snacks that contain whole food sources of protein and fiber offer a winning formula that keeps you full for hours. Here are some ideas:

• Cucumber slices with olive tapenade.

• Baby carrots with hummus or guacamole.

• Sliced ​​apple with a slice of cheese.

• Sliced ​​pears with nut or seed butter.

• Plain or low-sugar Greek yogurt with berries or grapes.

This article was originally published on TODAY.com