10 Quick Dinners for Busy Summer Nights

Summer is here!  At least it feels like it for me: school is out, the kids started camp this week, and the sun sets so late these days!  Which means, pool time!  We like to hit the pool at night after work/camp, so we either bring dinner with us (luckily our pool lets us bring in food!) or we need a FAST dinner when we get home. So I thought I would share some of our quick dinners for those nights you’re out late, or just straight up don’t feel like cooking:)  Plus, there’s a grocery shopping list at the end that you can mix and match to make a bunch of different meals!

• •  Turkey & Cheese Wraps
    • Whole wheat tortillas, deli turkey, sliced cheese, lettuce, and a spread (like mustard, hummus, or guacamole).
    • Pair it with some chips, baby carrots, and some diced watermelon!  Yum.
    • BONUS TIP:  Load up the wrap with sliced cucumber, lettuce, tomato, pepper strips- you can fit a serving of veggies inside that wrap for added nutrients!

• Pasta Salad

• Mix cooked pasta, a protein source, veggies, and Italian dressing together for a nice quick meal.

• Protein sources:  beans, cheese, grilled chicken (if you have the grill going or are cooking chicken for a different dinner- make some extra!), canned tuna/chicken/salmon, rotisserie chicken, tofu, hard boiled eggs, lunchmeat, edamame.  Use one of these or mix and match.

• Veggies:  tomatoes, cucumber, carrots, artichoke hearts, peppers, broccoli, cauliflower, celery- anything your heart desires.

• BONUS TIP:  Keep the pasta and the “toppings” (veggies and protein) separate, when ready- mix together with a dressing and serve.  This will keep the pasta from getting too soggy and it can last quite a few days in the fridge for multiple meals!  You could also turn it into a salad and skip the pasta (or use both!)

• Adult Lunchables

• Get a cute little bento box type container (or not) and pick a starch, fruit, veggie, and a protein.  Enjoy!

• • • • Protein options:  beans, cheese, grilled chicken (if you have the grill going or are cooking chicken for dinner- make some extra!), canned tuna/chicken/salmon, rotisserie chicken, tofu, hard boiled eggs, lunchmeat, edamame (look familiar:)

• Fruit options:  clementines, cherries, a peach/apple/banana, cubed melon, grapes, berries, pineapple, etc

• • • • Veggie options:  Baby carrots, sugar snap peas, sliced bell peppers, cucumber, celery, grape tomatoes, broccoli, cauliflower, etc.
      • Starches:  Whole-grain crackers, pita wedges or mini pitas, pretzels, pita chips, tortilla chips, mini bagel, rice cake, ½ English muffin, sliced baguette (ooo fancy!), popcorn, a roll, etc.
    • BONUS TIP:  Add a spread or dip to level it up. Something like hummus, peanut or almond butter, baba ganoush, guacamole, pesto, spinach artichoke dip (from Trader Joe’s- delish!), honey mustard, etc.

• Tuna Salad

• • • Make tuna salad with whatever you have in the house- throw in some seasoning, some grapes or craisins, celery if you want (have you ever tried diced green apple- yum!).
    • Stuff it into whole wheat pita halves with some lettuce.  Or eat it on crackers, whatever you want.
    • Add a side of pepper strips and some fruit for extra vitamins, minerals, and fiber.
    • BONUS TIP:  Use Greek yogurt in place of mayo for a little more protein.  Or try olive oil and lemon for healthy fats. Or try tuna with avocado for some extra fiber!

• Chicken Caesar Wrap

• Add precooked chicken (leftovers or rotisserie), chopped romaine, Parmesan, and Caesar dressing to a wrap and roll it up.

• Keep it easier with a Caesar salad kit!  Add a side of fruit and you’ve got a well balanced, quick, and refreshing dinner.

• BONUS TIP:  keep it even easier by using seitan in place of chicken. ½ a cup of seitan provides 30 (yes! 30!) grams of protein.  And it’s precooked.

• Quesadillas

• Your basic quesadilla is cheese between 2 tortillas pan fried on both sides to melt the cheese.  Then cut into wedges, and wrap in foil.

• Pack some salsa and/or guacamole for dipping!

• BONUS TIP:  You can up the nutrition in your quesadilla by adding some beans (protein and fiber), chicken (protein), peppers and onions (fiber).  Or check out your tortillas- corn works great, or a whole wheat tortillas will come with some extra fiber as well.

• Cold Noodle Bowl with Peanut Sauce

• Use soba noodles for a fun twist- add edamame, shredded carrots, and a quick peanut-sesame dressing (like this one).

• Bring some fruit for dessert and you’re good to go.

• BONUS TIP:  Add in more veggies!  Peppers, green onion, grape tomatoes, cauliflower, anything!  And be sure to make a big batch for leftovers because this is delicious cold!

• Mini Meatball Subs

• Throw meatballs in some sauce on the stove while you get ready for the pool, or when you come home and hit the shower.

• Get some club rolls and mozzarella.

• Assemble and wrap in foil to take to the pool, or assemble at the pool if you bring the meatballs in a little thermos.

• Bring a salad on the side for a great meal on the go! 

• BONUS TIP:  Meatballs can be store bought, homemade and frozen (this is what I like to do), or try meatless meatballs (ha!).  No one is making meatballs from scratch on a busy summer night.

• Falafel

• • Take some frozen falafel and throw them in the oven for 10 minutes (or air fryer).
  • Throw a few of them, some lettuce, tomato, cucumber, feta, and tzatziki in a pita.
  • BONUS TIP:  Make your tzatziki in 5 minutes with THIS recipe.  Using Greek yogurt can up the protein a little.  It makes a refreshing dip for veggies too!

• Sushi Bowl

• • Use some leftover rice (or couscous, or quinoa, or cauliflower rice).
  • Top with edamame (use frozen shelled edamame, it defrosts really quickly), canned salmon (or smoked salmon if you choose), some carrot match sticks (you can buy these pre chopped), and anything else you want (pepper strips, mango, avocado, cucumber, ginger, water chestnuts, scallions, etc) into a bowl.
  • Drizzle some spicy mayo overtop (either premade, or make it at home with this recipe)
  • BONUS TIP:  This bowl can be super customized, making it great for families with different pallets. Try precooked shrimp, or tuna.  Make tofu if you have time.  Set out the rice and toppings and let everyone build their own!

GROCERY LIST

• Peppers
• Cucumber
• Carrots
• Tomatoes
• Melon
• Grapes
• Peaches
• Bagged salad kit
• Whole wheat pitas
• Whole wheat wraps
• Small Rolls
• Rice
• Pasta (shape of your choice)
• Canned beans (black or garbanzo)
• Canned tuna
• Canned salmon
• Chicken (precooked or raw)
• Meatballs or falafel
• Greek yogurt
• Shredded cheese
• Sliced cheese
• Turkey lunchmeat
• Frozen edamame
• Dressing of your choice

This grocery list is not everything you need, but you’ll be able to make quite a few different meals with it, if not all of them with a few things you already have at home.  Hope this helps with a few of your dinners this summer.  Dinner doesn’t have to be the typical meat, starch, veggie.  Cold meals during the summer can be quite refreshing.  What did I miss?  Tell us your go-to summer dinners!

Stay Happy, Stay Healthy

This blog was written by Chris Henigan MS, RD, LDN, co-founder of Simple Start Nutrition.  For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.  Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs.