Ah, the lazy days of summer … kids spend all day at the beach or camp, you get everyone home and cleaned up — oops, you forgot to plan dinner.
Forget ordering a pizza! Take-out is usually high in salt, fat, and calories, and low in fiber and vitamins – ok on occasion but not for every day. Check out these 6 Healthy, Oven-Free Summer Meals.
- Make-your-own pita sandwiches – Whole grain pita pockets are the perfect summer meal. Set out a variety of toppings (include veggies and a protein from our list below) and let your kids make their own meal.
- Grilled pizza – Buy some naan, whole grain pita bread, or make your own pizza dough and throw some individual pizzas on the grill. Add whatever toppings your family likes and you’ve got a healthy, easy meal!
- Tuna sandwiches – Canned tuna is a great source of protein and omega-3 fatty acids. Make tuna sandwiches with whole grain bread, lettuce and tomato, and add a side salad or veggies and dip.
- Whole grain pasta or lentil pasta (like Tolerant organic red lentil pasta) with low sodium jarred marinara sauce (like Cucina Antiqua).
- “Farmer’s market day” dinner – Use local, in-season ingredients to build a flavorful salad the whole family will love. You can even buy cheese, salad dressing, and bread at many farmer’s markets.
- “Smorgasbord” – Act like a buffet and set out a variety of foods, including fruit, veggies, a whole grain, and a source of protein. See what you’ve got lying around, mix and match from our list below, and make your “Smorgasbord”! (This works well for playdates or unexpected company.)
| Protein | Grain | Fruit/Vegetable |
| Hard-boiled eggs | Whole grain pasta | Salad |
| Canned light tuna in water | Whole wheat bread or naan | Cucumber, sliced or cut lengthways into strips |
| Shredded cheddar cheese | Brown rice | Red or orange pepper slices |
Have some great ideas for summer meals you’d like to share? Leave them in the comments below!