Summer Hydrating Weekly Meal Plan

in Eat/Meal Plans by

Heavy meals and long preparation methods don’t fit in during the summer months and hot weather. We all want cooling and refreshing meals that will give us energy and keep us hydrated without making us feel bloated. Follow this nutrition plan for a hydrating meal plan that will complement the increasingly hot weather.

The first and most important thing you need to do is carry a water bottle around with you everywhere you go. To make things more interesting, try cutting up some lemon slices, strawberries, or mint leaves and adding them to your bottle of water. This will enhance the flavor and encourage you to drink more water throughout the day. 

DAY 1

BREAKFAST Banana and avocado smoothie bowl*
LUNCH Quinoa salad*
DINNER 4 baked falafel
½ baladi bread
2 tablespoons tahini dip
SNACKS 1 cup watermelon slices
Minty iced green tea

DAY 2

BREAKFAST 1 cup Greek yogurt
1 tablespoon chia seeds
1 grapefruit
LUNCH 1 grilled chicken breast
½ cup brown rice
1 large bowl tomato and green leaves salad
DINNER Greek Salad
½ avocado, mashed
SNACKS 3 dates
Green smoothie 

DAY 3

BREAKFAST Chia seed pudding
LUNCH 1 grilled chicken breast
Quinoa salad
DINNER 1 cup cottage cheese with tomatos
3 wholewheat crackers
1 cup cucumber slices
SNACKS 30g raw unsalted almonds 

DAY 4

BREAKFAST Berry Banana Oatmeal Breakfast Smoothie
LUNCH Mixed veggie omelette (3 eggs)
½ baladi bread
DINNER ½ cup feta cheese with tomatos
1 slice wholemeal toast
1 bowl mixed green salad
SNACKS Minty iced green tea
1 apple with 2 tablespoons almond butter

DAY 5

BREAKFAST Large fruit salad bowl sprinkled with 2 tablespoons chia seeds
LUNCH 4 tbsp guacamole*
3 wholemeal crackers
1 cup cucumber slices
DINNER Rocket, apple, and walnut salad with balsamic dressing
SNACKS ½ mango, sliced
30g raw unsalted almonds 

DAY 6

BREAKFAST 1 cup fool with mixed vegetables
1 slice wholemeal toast
LUNCH Kidney beans salad*
DINNER 4 tbsp beetroot hummus dip*
Sliced mixed veggies to dip
SNACKS 1 cup watermelon slices

DAY 7

BREAKFAST Large fruit salad bowl sprinkled with 2 tablespoons chia seeds
LUNCH Rocket, apple, and walnut salad with balsamic dressing
DINNER Mediterranean Quinoa Chickpea Salad*
SNACKS Detox ice pops
1 cup frozen grapes

Recipes

Banana and Avocado Smoothie Bowl

Ingredients

  • ½ avocado
  • 2 small ripe bananas
  • 2 tbsp flaxseeds/chia seeds
  • 2 tbsp almond butter, for topping
  • 2 tbsp coconut flakes, for topping
  • Fruit of choice, for topping

Method

  • Blend avocados, ripe bananas, and flaxseeds (or chia seeds) in a blender and blend until smooth. Add a little water or milk if consistency is too thick.
  • Serve in a bowl and add suggested toppings above, or be creative and add your own personal favorite healthy toppings.

Beetroot Hummus Dip

Ingredients

  • 1⁄4 cup lemon juice
  • 1⁄4 cup tahini dip
  • 1 can chickpeas
  • 2 tablespoons olive oil
  • 2 beetroots, cooked and sliced
  • 2 tsp cumin
  • Salt

Method

  • Blend all ingredients together. If consistency is too thick, add some water until desired 
thickness is reached.

Guacamole

Ingredients

  • 4-5 avocados – peeled and pitted
  • 1/4 small red onion – diced
  • 2-3 limes, juiced
  • 1 large garlic clove, minced
  • 1 jalapeno, stem and seeds removed, and finely chopped (optional)
  • Salt and pepper, to taste
  • Olive oil
  • 1 handful coriander leaves

Method

  • In a large bowl, mash together the avocado, onion, garlic, jalapeno, olive oil, lime juice, and salt and pepper with a fork.

Kidney Beans Salad

Ingredients

  • 1 can kidney beans, rinsed and drained
  • 1 cup corn
  • 1 cup cucumber slices
  • ½ cup fresh coriander/fresh parsley
  • ½ cup chopped green onions
  • 1 cup spinach

Dressing

  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tsp Dijon mustard
  • 1 garlic clove, minced
  • 2 tsp cumin
  • Salt and pepper, to taste

Method

  • Add all the salad ingredients together in a large bowl, mix together the dressing and add on top. Done!

Quinoa Salad

Ingredients

  • Salad
  • 200g quinoa
  • 25g parsley
  • 25g mint
  • One pomegranate, seeded
  • 100g spring onions
  • 75g pine nuts
  • 2 carrots, peeled and grated
  • 2 tsp cinnamon
  • 1 tsp salt

Dressing

  • 3 tbsp olive oil
  • Juice of one lemon
  • 1 tsp honey
  • Salt and pepper, to taste

Method

  • Rinse the quinoa in a sieve under cold running water for 2-3 minutes to remove the natural butter outer coating. Put the quinoa and salt in a saucepan with a tight-fitting lid and cover with the carefully measured cold water.
  • Bring to the boil, reduce the heat to very low, and cook for 12 minutes covered, or until the grain is tender.
  • Remove the pan from the heat, keeping the lid on the pan and set aside to steam for a further 10 minutes to fluff up the quinoa.
  • To make the dressing, mix the olive oil, lemon juice and honey in a bowl and season to taste.
  • To serve, add the remaining ingredients to the warm quinoa and pour the dressing over it. Mix well and season with freshly ground black pepper and a little more salt if necessary.

Vinaigrette Dressing

Ingredients

  • ½ cup extra virgin olive oil
  • ½ cup balsamic vinegar
  • 1 teaspoon mustard
  • Salt and pepper

Method

  • In a small bowl, whisk together olive oil, white balsamic vinegar, garlic, and mustard powder. Season to taste with salt and black pepper. Stir in minced fresh herbs if desired.

For a more customized nutrition plan based on your goals, needs, and preferences, you can contact our Nutritionist Donia Hilal at doniahilal@gmail.com to get your very own nutrition plan.

 

Donia Hilal is a certified nutritionist with a degree in Nutrition from King’s College London. Her work focuses on women’s health in the Middle East, wellness, weight loss, and optimal pre- and post-natal nutrition. Passionate about real food and evidence based nutrition advice, Donia welcomes and enjoys guiding clients throughout every stage of their journey towards a healthier, happier life.

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