5 Healthy Summer Lunch Idea's

Diamond Holly
Jun 3, 2023
7 min read

Updated: Jun 3, 2023

June 3rd, 2023

Food should serve as both fuel for our bodies and a source of comfort. It is essential to strike a balance between nourishing our bodies with nutritious choices and allowing ourselves the occasional indulgence for our well-being. Instead of thinking about "correcting" our diet, we should focus on making sustainable and healthy choices that support our overall health and happiness. A positive and balanced approach to food includes listening to our bodies, practicing moderation, and finding joy in both nourishing meals and occasional treats.

I have curated a delightful collection of my favorite annual summer dishes that I eagerly look forward to every year. From refreshing salads bursting with seasonal flavors to mouthwatering grilled delicacies, this list represents the essence of summertime culinary bliss. These dishes not only satisfy my taste buds but also evoke cherished memories and create a sense of nostalgia as I indulge in them each summer.

#1 Grilled Tilipia

This grilled tilapia recipe has become my go-to dinner option, offering a delicious and healthy meal. Whether paired with a medley of fresh veggies, fluffy rice, or nutritious quinoa, it provides a versatile and satisfying dining experience that can be customized to suit any palate or dietary preference.

What You Need

3 tbsp. extra-virgin olive oil, divided
2 tbsp. red wine vinegar
1/4 small red onion, thinly sliced
2 tbsp. fresh oregano leaves
Kosher salt
Freshly ground black pepper
3 (8-oz.) tilapia filets
1/2 c. grape tomatoes

Instructions

STEP 1

Preheat grill to medium-high heat. In a medium bowl, whisk 2 tablespoons olive oil with red wine vinegar. Add red onion and oregano and season with salt and pepper.

Step 2

Brush tilapia with remaining olive oil and season with salt and pepper. Place filets and grape tomatoes on preheated grill. Cook grape tomatoes until soft and blistered, about 4 minutes total. Grill tilapia until edges are opaque and the flesh releases easily from the grill, about 4 minutes per side.

Step 3

Remove fish onto serving plate. Toss grilled tomatoes with vinegar mixture and spoon over filets. Serve immediately.

#2 California Grilled Chicken

This California chicken recipe is a beloved favorite of mine, especially during the summer, as it offers a simple and convenient meal option that provides the perfect balance of fuel and energy for any time of the day. Its delightful combination of flavors and textures make it one of my go-to dishes, ensuring a satisfying and enjoyable dining experience.

What You Need

Balsamic vinegar
Honey
Garlic, minced – I like to use fresh cloves of garlic but jarred minced garlic will also work well!
Olive oil
Italian seasoning – Italian seasoning is a mix of basil, parsley, and oregano. Make sure you use unsalted Italian seasoning since there is already salt added to this recipe.
Salt
Pepper
Boneless skinless chicken breasts
Fresh mozzarella cheese – Fresh mozzarella has a completely different taste than bagged, shredded cheese. That fresh taste is part of why this recipe is so incredible!
Avocados, sliced
Cherry tomatoes (halved) – Large, chopped tomatoes will also work well. Try to use sweet tomatoes, like beefsteak or any heirloom tomato, if you need to use a larger fruit.
Fresh chopped basil
Balsamic reduction vinegar -You can find small bottles of balsamic reduction in most grocery stores that are perfect for drizzling over chicken. You can also make your own by boiling balsamic vinegar until it is thick and drippy. This is a great ingredient to have on hand for many recipes!

Instructions

Marinate the chicken overnight to make it even more flavorful. Cover the bowl of chicken in plastic wrap and let it sit in the fridge to really get those flavors into every bite of chicken.
Bake for 15-18 minutes at 450 degrees
Serve with side of you choice!

I love grilling and cooking California chicken, and while I tweak the recipe by using less mozzarella and balsamic, it remains a perfect choice for a delightful summer dinner or lunch, bursting with fresh flavors and easy to prepare.

#3 White Pizza With Spinach and Ricotta

This white spinach and ricotta pizza recipe has become my go-to for a quick and satisfying summer lunch, offering a delightful combination of flavors and textures. Its simplicity and filling nature make it an easy and enjoyable meal that perfectly satisfies my cravings during the summer season.

For the pizza dough

300 G / 2 ½ cups of 00 flour or pastry flour
1 teaspoon active dried yeast
1 tablespoon olive oil
1 tablespoon sugar
1 teaspoon salt
200 ml / 1 cup of warm water more if you need it.
250 g 1 cup of ricotta

For the topping

3 cloves fat cloves of garlic minced
250 g / 1 cup of mozzarella sliced
2 tablespoon dried oregano
100 g / 3 cups of fresh spinach leaves
1 medium red onion , peeled cut in half and thinly sliced
200 g / 1 cup of cherry tomatoes on the vine
2 tablespoon olive oil
Polenta (cornmeal) for dusting the pizza tray

Instructions

Pre heat the oven to 200 degree C/ 392 F, I use a fan assisted electric oven please adjust according to your own oven.
Add the flour to a large bowl. Add the salt to one side of the flour then add the yeast and sugar to the other side. Make a well in the middle and pour in the warm water and olive oil. Mix with a spoon until you have a wet dough.
Turn the dough out into a floured surface and knead for 5 minutes, add a little olive oil to the bowl then place the dough in the bowl. Cover with cling film and a tea towel then leave in a warm place for the dough to rise. In warm weather this should only take about 30 minutes.
Then turn out the dough onto a floured surface and knead again for a couple of minutes.
Divide the dough in half, using your knuckles make an edge in the dough then pull the dough out to make a good size round.
Sprinkle an oven tray or pizza stone with polenta, place the pizza base on the tray.
Mix the ricotta and garlic, then spread half the ricotta on the pizza base, add half the mozzarella then sprinkle 1 tbs of dried oregano over the cheese,
Add half the onions and top with half the spinach and tomatoes drizzle 1 tbs of olive oil over the pizza and season with a little cracked black pepper.
Place on the top shelf of the oven and cook for 10 to 15 minutes until the cheese is golden, the tomatoes are burst and the base is cooked.
Repeat for the next pizza.
Serve with basil leaves and generous shavings of parmesan cheese.

#4 Balsamic Glazed Caprese Sandwich

Sandwiches are my go-to option for meals on the go, especially when I'm busy filming my shows or engaging in physical activities. However, a Balsamic Glazed Caprese Sandwich holds a special place as my summer favorite, with its refreshing combination of ingredients that perfectly complement the sunny season.

What You Need

Sourdough Bread
Fresh Tomatoes
Fresh Mozzarella
Salt and Pepper
Pesto
Arugula
Basil
Balsamic Glaze

Instructions

Make the homemade pesto (don’t worry, it’s super simple!).
Spread pesto on both slices of bread.
Top one slice of bread with sliced tomatoes and mozzarella, fresh basil, and arugula. Drizzle with balsamic reduction.
Place second slice of bread on top.
Cook in a panini press or grill pan until golden and the cheese is gooey.
Serve with a cold drink (Tea or Synergy) and chips (Skinny pop & Trader Joes potatoe chips). (Diamonds Tip)

#5 Juicy Turkey Burger

Burgers are a staple at our family BBQs, enjoyed almost every weekend, creating a sense of tradition and togetherness. As someone who doesn't eat beef, I made it a mission to find a delicious juicy turkey burger option, and this particular recipe has become my absolute favorite, satisfying my cravings and ensuring I can fully partake in the joy of our weekend gatherings.

ground turkey – this is traditionally a very lean meat so we recommend finding the least lean turkey meat your grocery store has. That will help keep it moist.
white onion – simply grate the onion on to a paper towel and squeeze out the moisture before adding to the rest of the ingredients.
frozen butter – this is our secret ingredient for keeping it so juicy! We just keep a stick of butter in the freezer so it is always ready for tossing in a burger mix.
garlic – everything is always better with a little garlic!
mayo – adds a bit of flavor and some more moisture to keep things juicy!
worcestershire sauce, dijon mustard, & liquid smoke – a delicious flavor combo that pairs really well with the ground turkey.
lemon zest – just a sprinkling to help bring out all the great flavors.
parmesan cheese – if you want to keep this dairy free you have the option to omit or find a dairy free option.
kosher salt & pepper – add a little to the burger patties once they are formed for some added seasoning.
sliced cheese – we love using a classic American cheese, but these would also be good with sliced swiss or provolone!
bun of choice – just grab your favorite! Option to get whole wheat, gluten-free, or a simple lettuce bun.
toppings – we topped this one with lettuce, tomato, red onion, and burger sauce, but feel free to top it any way you want.

Instructions

You can begin by grating the white onion on to some paper towel.
Give it a squeeze to remove most of the moisture.
Next, use the same grater to grate a couple tablespoons of frozen butter.
Place all of the burger ingredients in a mixing bowl.
Mix to fully combine.
Form into four patties and place on a parchment-lined baking sheet.
Sprinkle with salt & pepper and put a thumb indent in the middle of each patty. Place them in the freezer for about 20 minutes.
Preheat you grill and rub the grates with a paper towel that has olive oil on it.
Place your turkey burgers on the grill for about 5-6 minutes on each side or until the internal temp reaches 160 degrees F.
Option to add sliced cheese on top for the last 1-2 minutes of cooking.
Top your burgers any way you want!
Once it is heated and you have rubbed the grates with some olive oil you will grill the patties for 5-6 minutes on each side or until they reach an internal temp of 160 degrees
You can serve these with just about anything – homemade french fries, grilled sweet corn, grilled potato wedges, or some simple grilled broccoli

REMINDER

These recipes have become my staple go-to's for summer, providing me with delicious and refreshing options that perfectly capture the essence of the season. I enjoy exploring new recipes and constantly adding more to my grocery list, as it allows me to discover exciting flavors and expand my culinary repertoire. However, I encourage you to embrace the opportunity to try new things and have fun with food, as experimenting with different ingredients and techniques can lead to unexpected culinary delights and memorable dining experiences.