Protein-Powered Summer: A Fresh Take on Seasonal Eating

Protein-Powered Summer: A Fresh Take on Seasonal Eating

There’s something about summer that invites us to slow down, eat lighter, and enjoy what’s in season. But just because its salad weather doesn’t mean we have to skimp on flavor and protein, vital nutrients for energy, metabolism, and muscle maintenance. If you’ve ever wondered how to get enough protein without heating up the kitchen, this guide is for you.

Let’s explore how to use summer produce to your protein-packed advantage, followed by an easy weekend 3-day meal plan that’s both fresh and functional.

A Weekend 3-Day Protein-Focused Summer Meal Plan

Designed for warm days and busy lives, each meal keeps things light, balanced, and rich in nutrients—with at least one high-protein component per meal.

Flavorful Friday

• Breakfast: Greek yogurt + peaches + chia seeds
• Lunch: Thai chicken salad with shredded cabbage + carrots
• Snack: Roasted chickpeas + baby carrots
• Dinner: Seared cod with quinoa & cucumber-mango salsa

Slow Down Saturday

• Breakfast: Smoothie bowl: protein powder + mango + granola
• Lunch: Pita pocket with hummus, roasted veggies, turkey slices
• Snack: Edamame + snap peas + lemon
• Dinner: Grilled steak + roasted zucchini & mushrooms

Savor Sunday Brunch + Bowl

• Breakfast: Veggie omelet + feta + fresh melon
• Lunch: Cold lentil salad with cucumbers, red onion, parsley
• Snack: Greek yogurt + strawberries
• Dinner: Baked chicken thighs + green peas + roasted carrots

Ready for more? We also have a new Summer Cucumber Citrus Cooler (Mocktail)