Light & Fresh Summer Meal Prep Bowls

Putting lunches together that you actually want to eat day in and day out can be tough and as it gets hotter it only gets tougher to make appetizing food. This is where fresh summer meal prep bowls come in. They easy to make, are endlessly customizable, and most importantly delicious. A meal prep bowl is simply a complete meal all in one bowl with everything mixed together, usually in a sauce, and can be made from combining almost anything together.

Why Make Meal Prep Bowls

Not everyone loves a salad, much less a salad every day. Meal prep bowls provide similar or even better nutrition without the boring four or five ingredients that you find in every salad. The range and versatility of meal prep bowls make lunches far more appetizing and exciting to eat. 

Meal prep bowls are some of the easiest lunches to make, store, and take with you to work. Very few dishes to keep with you and little to no prep once you’re ready to eat. This makes them ideal for eating on the road or at the office with a small kitchen.

Other lunches can be made healthy but achieving the volume and variety of nutrients compared to a meal prep bowl is tough. You can get your grains, fats, greens, and protein easily. It’ll also leave you feeling full without the sluggish effect of other popular work lunches.

What Makes a Great Summer Meal Prep Bowl?

Picking the right ingredients is key. It’s everything when it comes to meal prep bowls. Start with the right combination and you’re all set. Keep it light and fresh with hydrating veggies and leafy greens, lean proteins, and whole grains.

Choose ingredients that can be thrown together with little to no prep. Pick ingredients that don’t require reheating to make it easier on yourself later. 

Fresh & Light Ingredients to Use

Base Options (Cold or Room Temp Friendly)

Bases will make up the majority of the calories in the meal usually and will act as fuel for the rest of the day. Choose healthy and light bases that work well with the sauce you want to use.

• Quinoa – Nutty, protein-rich, and holds up well cold or warm.
• Brown rice – Heartier but still light; great at absorbing dressings.
• Couscous or bulgur wheat – Quick to cook and naturally light.
• Zoodles (zucchini noodles) – Great for cold bowls, adds crunch and hydration.
• Leafy greens (arugula, baby spinach, spring mix) – Choose tender greens that won’t wilt quickly.

Veggies (Raw, Roasted, or Pickled)

These are important for hydration and nutrients as well as added flavor.

• Cucumber – Crisp and hydrating. A classic and a favorite.
• Cherry tomatoes – Juicy and keep well whole.
• Bell peppers – Colorful and crunchy. You can choose from a variety of colors and each one has a slightly different taste from sweeter to more bitter.
• Shaved fennel or red cabbage – Adds crunch and holds texture over days.
• Roasted sweet potatoes or zucchini – Best for microwaveable bowls. This is great for a change in texture and adding additional nutrients. They won’t last as long in the fridge though.

Protein Choices

Try mixing up the proteins. Chicken is a popular option as it’s affordable, delicious and nutritious but there are tons of other proteins that work really well in bowls. Step outside of your usual and try some tofu but if you’re not sure, don’t bet your entire week’s lunches on it, have a back up.

• Grilled or shredded chicken breast – Stores well and works in any temperature. The safest choice for most.
• Hard-boiled eggs – Ideal for cold or room-temp bowls. You can throw a half or a whole egg into any meal prep bowl and it’s a nice addition.
• Chickpeas or black beans – Hearty, fiber-rich, and shelf-stable before cooking. Under rated and a great addition that works well with a lot of sauces.
• Tofu (baked or sautéed) – Great hot or cold; marinated for extra flavor. This might not last as long in the fridge so be careful.
• Tuna or salmon (canned or grilled) – Omega-3 rich and light. An extremely nutritious and delicious option but if you’re eating at work you may want to try another option that has less smell.

Toppings & Extras

If you’re watching your macros or calories closely you should watch it on the toppings. They’re delicious and nutritious but also add a lot of additional calories sometimes.

• Avocado – Best added fresh day-of to avoid browning. You can also try guacamole which will store longer in the fridge with a bit of lime juice.
• Hummus or tzatziki – For creaminess without heavy dressings. These are perfect for meal prep bowls or wraps.
• Feta or goat cheese – Adds tang and a creamy texture. These are go-to ingredients but add a lot of flavor so make sure they work with the rest of your ingredients. They can overpower quickly.
• Fresh herbs (parsley, basil, mint) – Elevate any bowl with fresh notes. Fresh herbs elevates simple bowls to another level. You’d be surprised what a little sprig can do.
• Nuts/seeds (pumpkin seeds, almonds, sunflower seeds) – Add crunch and healthy fats. If you’re looking for texture, consider these toppings and they tend to be low calorie.

Storage Tips for Summer Meal Prep

• Use compartmentalized containers to separate wet/dry ingredients.
• Glass containers work well for microwave reheating.
• Add dressings right before serving to prevent sogginess.
• Fresh herbs, nuts, and avocado are best added the day of.

The Best Sauces for Meal Prep Bowls

1. Lemon-Tahini Dressing

Looking for a creamy sauce that doesn’t include dairy, consider lemon-tahini dressing. It packs a lot of flavor and delivers the satisfying bite that you’re looking for in those other sauces. The bright, nutty flavor packs healthy fats and tastes best with grain bowls, chickpeas, and chicken.

2. Herbed Greek Yogurt Sauce (a.k.a. Tzatziki-Inspired)

Tzatziki sauce is one of our favorites for summer meal prep. It’s cool and refreshing while being delicious. The tanginess works perfectly with so many ingredients as well. It’s also high in protein with less fat than other creamy sauces.

3. Cilantro-Lime Vinaigrette

This is one of the most addictive sauces. It is perfect for summer meal prep bowls. It’s light, refreshing and pairs well with tons of ingredients. It works with chicken, ground beef, chickpeas, black beans, rice, pretty much everything. It’s also low calorie. If you haven’t tried this zesty sauce, try it next.

4. Ginger-Sesame Dressing

This is a great option for mixing it up and bring some new flavors to your bowl. It pairs well with salmon and cabbage and packs a lot of flavor. The savory, slightly sweet brings with it healthy fats and is a good source of antioxidants.

Some of Summer Meal Prep Bowl Recipes