This 7-day meal plan is packed with easy and healthy summer dinners that you can prepare in 30 minutes

This week’s meal plan focuses on the July challenge of embracing your inner athlete while spending minimal time in the kitchen. With easy recipes that utilize the air fryer, grill, griddle, and muffin tin, this week is all about batch cooking well-balanced meals.

The recipes combine seasonal ingredients, like corn and zucchini, with summer favorites, like burgers and salads.

Just like the food at the Paris 2024 Olympics, 50% of the menu is vegetarian. What to eat this week, July 22, 2024

>>Download and print the meal plan

>>Do a 31-Day Walking and Upper Body Strength Workout

Monday

Breakfast: Applesauce Muffins Filled with Greek Yogurt

Lunch: Corn, quinoa and feta salad

Dinner: Thai Coconut Red Curry

Snack of your choice

Tuesday

Breakfast: Joy Bauer’s Oven-Baked Omelets with Fruit

Lunch: Roasted Turkey Sandwich with Coleslaw

Dinner: Easy Jalapeño Cheddar Salmon Burgers

Snack of your choice

Wednesday

Breakfast: Applesauce Muffins Filled with Greek Yogurt

Lunch: Corn, quinoa and feta salad

Dinner: Airfryer orange chicken

Snack of your choice

Thursday

Breakfast: Joy Bauer’s Oven-Baked Omelets with Fruit

Lunch: Leftovers

Dinner: Stuffed Zucchini Boats

Snack of your choice

Friday

Breakfast: Applesauce Muffins Filled with Greek Yogurt

Lunch: Roasted Turkey Sandwich with Coleslaw

Dinner: Leftovers

Snack of your choice

Breakfast

Whether you’re running, walking, cycling or swimming, breakfast is usually the meal before your workout. It should provide your muscles with energy for whatever the day brings.

Ryan Scott’s Stuffed Applesauce Muffins

These stuffed applesauce muffins have a secret ingredient: veggies! They’re packed with applesauce, carrots, zucchini, and seeds, making them a hearty pre-workout breakfast. Pair them with protein-packed Greek yogurt to keep you full until lunchtime and give your muscles a boost.

Casserole Omelets by Joy Bauer

Make brunch quick and easy on a weekday with these omelets in the casserole dish. Add ingredients you like, like veggies, cheese, or other proteins. I recommend increasing the veggies so you start your day with protein and fiber to keep you full.

Lunch

When you’re hungry at lunchtime, you want something quick that won’t leave you feeling heavy. These two options are packed with protein and easy to make.

Ryan Scott’s Corn, Quinoa and Feta Salad

There’s nothing better than fresh summer corn, and this recipe combines it with quinoa and feta cheese. Corn is rich in starchy carbs to provide energy for a workout or afternoon walk. And quinoa is a healthy plant-based protein for muscle recovery.

Bobby Flay’s Roasted Turkey Sandwich with Coleslaw by Bobby Flay

A turkey sandwich is a perfectly balanced midday meal. The bread has carbs for energy and the turkey is packed with protein for appetite control. This version has a homemade coleslaw for a spicy twist.

Dinner

End your day with a healthy dinner that will keep you full until bedtime. A balanced meal in the evening will also help you feel energized for tomorrow’s workout.

Thai Coconut Red Curry from Plantable

With all the flavor in this dish, you won’t even notice it’s meatless. It’s packed with veggies, tofu, brown rice, and a delicious curry sauce.

Easy Jalapeño Cheddar Salmon Burgers by Kevin Curry

Spicy salmon burgers are just what your summer weeknights need. This version has jalapeno and cheddar mixed into the burger, for a meal that tastes better than takeout.

Leah Cohen’s Airfryer Orange Chicken

If you like orange chicken but don’t like all that greasy fried chicken, try this air fryer version. The air fryer makes the chicken crispy without all that oil. And the best part is, you don’t have to turn on the oven!

Stuffed Zucchini Boats by Frances Largeman-Roth, RDN

Zucchini is cheap and plentiful in the summer, and it’s the perfect vehicle for stuffing. With lean turkey, marinara sauce, and cheese, this feels like pizza night without all the filling dough.

Appetizers

Pre-workout snacks

The pre-workout snack tops will keep you from hitting the wall during a workout. These snacks are packed with healthy carbohydrates to give you energy for the work ahead.

Samah Dada Carrot Cake Bites

Babs Costello’s Redcurrant Crisp Smoothie

Post-workout snacks

A post-workout snack should do three things: replenish energy, repair tired muscles, and satisfy your hunger. These two recipes contain enough protein and healthy carbs to do all three.

Frozen Yogurt Cups by Rachel Mansfield

Joy Bauer’s Lentil Hummus

This article was originally published on TODAY.com