Summer is the perfect time to enjoy light and refreshing meals that keep you energized and cool during the hot days. With a focus on fresh ingredients and vibrant flavors, these low-calorie lunch recipes are perfect for a healthy and satisfying midday meal. Here are five delicious recipes to try this summer.
1. Quinoa and Avocado Salad
![Quinoa and Avocado Salad](https://i0.wp.com/primewomen.com/wp-content/uploads/2024/07/Quinoa-and-Avocado-Salad.jpg?resize=800%2C533&quality=89&ssl=1)
Ingredients:
- 1 cup quinoa
- 2 cups water
- 1 avocado, diced
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
- Juice of 1 lime
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions:
- Rinse the quinoa under cold water. In a medium saucepan, combine quinoa and water. Bring to a boil, then reduce heat and simmer for about 15 minutes, or until the water is absorbed. Remove from heat and let it cool.
- In a large bowl, combine the cooked quinoa, avocado, cherry tomatoes, cucumber, red onion, and cilantro.
- In a small bowl, whisk together the lime juice, olive oil, salt, and pepper.
- Pour the dressing over the quinoa mixture and toss to combine.
- Serve chilled or at room temperature.
2. Cucumber and Turkey Roll-Ups
![Cucumber and Turkey Roll-Ups](https://i0.wp.com/primewomen.com/wp-content/uploads/2024/07/Cucumber-and-Turkey-Roll-Ups.jpg?resize=800%2C533&quality=89&ssl=1)
Ingredients:
- 1 large cucumber
- 4 slices deli turkey breast
- 2 tablespoons light cream cheese
- 1/4 cup shredded lettuce
- 1/4 cup julienned carrots
Instructions:
- Using a vegetable peeler, slice the cucumber into long, thin strips.
- Lay out a cucumber strip and spread a thin layer of cream cheese over it.
- Place a slice of turkey on top of the cream cheese.
- Add a small amount of shredded lettuce and julienned carrots on one end of the cucumber strip.
- Roll the cucumber strip up, starting from the end with the lettuce and carrots.
- Secure with a toothpick if necessary, and repeat with the remaining ingredients.
3. Mediterranean Quinoa Salad
![Mediterranean Quinoa Salad](https://i0.wp.com/primewomen.com/wp-content/uploads/2024/07/Mediterranean-Quinoa-Salad.jpg?resize=800%2C533&quality=89&ssl=1)
Ingredients:
- 1 cup quinoa
- 2 cups water
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1 red bell pepper, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup Kalamata olives, sliced
- 1/4 cup feta cheese, crumbled
- 2 tbsp extra virgin olive oil
- 1 lemon, juiced
- Salt and pepper to taste
- Fresh parsley, chopped (optional)
Instructions:
- Rinse quinoa under cold water. In a medium pot, bring 2 cups of water to a boil. Add quinoa, reduce heat, cover, and simmer for 15 minutes or until water is absorbed.
- Fluff quinoa with a fork and let it cool.
- In a large bowl, combine the cooled quinoa, cucumber, cherry tomatoes, bell pepper, red onion, olives, and feta cheese.
- In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- Pour the dressing over the salad and toss to combine.
- Garnish with fresh parsley if desired. Serve chilled.
4. Grilled Chicken and Avocado Wrap
![Grilled Chicken and Avocado Wrap](https://i0.wp.com/primewomen.com/wp-content/uploads/2024/07/Grilled-Chicken-and-Avocado-Wrap.jpg?resize=800%2C531&quality=89&ssl=1)
Ingredients:
- 2 whole wheat tortillas
- 1 grilled chicken breast, sliced
- 1 avocado, sliced
- 1 cup baby spinach
- 1/2 cup shredded carrots
- 1/4 cup hummus
- Salt and pepper to taste
Instructions:
- Warm the tortillas in a dry skillet over medium heat for about 30 seconds on each side.
- Spread 2 tablespoons of hummus onto each tortilla.
- Layer the spinach, shredded carrots, grilled chicken slices, and avocado slices on top of the hummus.
- Season with salt and pepper.
- Roll up the tortillas tightly, folding in the sides as you go. Slice in half and serve.
5. Zucchini Noodles with Pesto
![Zucchini Noodles with Pesto](https://i0.wp.com/primewomen.com/wp-content/uploads/2024/07/Zucchini-Noodles-with-Pesto.jpg?resize=800%2C533&quality=89&ssl=1)
Ingredients:
- 2 large zucchinis, spiralized into noodles
- 1 cup cherry tomatoes, halved
- 1/4 cup fresh basil pesto
- 2 tbsp pine nuts, toasted
- 1 tbsp olive oil
- Salt and pepper to taste
- Fresh basil leaves for garnish
Instructions:
- Heat olive oil in a large skillet over medium heat.
- Add the zucchini noodles and cook for 2-3 minutes until slightly tender but still crisp.
- Remove from heat and toss with cherry tomatoes and pesto.
- Season with salt and pepper.
- Serve topped with toasted pine nuts and fresh basil leaves.
6. Shrimp and Mango Salad
![Shrimp and Mango Salad](https://i0.wp.com/primewomen.com/wp-content/uploads/2024/07/Shrimp-and-Mango-Salad.jpg?resize=800%2C533&quality=89&ssl=1)
Ingredients:
- 1 lb cooked shrimp, peeled and deveined
- 1 ripe mango, diced
- 1 red bell pepper, diced
- 1/2 red onion, finely chopped
- 1 avocado, diced
- 2 cups mixed greens
- 2 tbsp fresh lime juice
- 1 tbsp extra virgin olive oil
- Salt and pepper to taste
- Fresh cilantro, chopped (optional)
Instructions:
- In a large bowl, combine shrimp, mango, bell pepper, red onion, avocado, and mixed greens.
- In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
- Pour the dressing over the salad and toss gently to combine.
- Garnish with fresh cilantro if desired. Serve immediately.
Conclusion
These five low-calorie summer lunch recipes are perfect for keeping you cool and satisfied during the hot months. They’re easy to prepare, full of fresh ingredients, and offer a variety of flavors that celebrate the best of summer produce. Enjoy these delightful dishes and stay healthy and refreshed all summer long!
Read Next: