6 Refreshingly Slimming Summer Lunch Recipes

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

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:

1. 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.
2. In a large bowl, combine the cooked quinoa, avocado, cherry tomatoes, cucumber, red onion, and cilantro.
3. In a small bowl, whisk together the lime juice, olive oil, salt, and pepper.
4. Pour the dressing over the quinoa mixture and toss to combine.
5. Serve chilled or at room temperature.

2. Cucumber and Turkey Roll-Ups

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:

1. Using a vegetable peeler, slice the cucumber into long, thin strips.
2. Lay out a cucumber strip and spread a thin layer of cream cheese over it.
3. Place a slice of turkey on top of the cream cheese.
4. Add a small amount of shredded lettuce and julienned carrots on one end of the cucumber strip.
5. Roll the cucumber strip up, starting from the end with the lettuce and carrots.
6. Secure with a toothpick if necessary, and repeat with the remaining ingredients.

3. Mediterranean Quinoa Salad

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:

1. 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.
2. Fluff quinoa with a fork and let it cool.
3. In a large bowl, combine the cooled quinoa, cucumber, cherry tomatoes, bell pepper, red onion, olives, and feta cheese.
4. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
5. Pour the dressing over the salad and toss to combine.
6. Garnish with fresh parsley if desired. Serve chilled.

4. Grilled Chicken and Avocado Wrap

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:

1. Warm the tortillas in a dry skillet over medium heat for about 30 seconds on each side.
2. Spread 2 tablespoons of hummus onto each tortilla.
3. Layer the spinach, shredded carrots, grilled chicken slices, and avocado slices on top of the hummus.
4. Season with salt and pepper.
5. Roll up the tortillas tightly, folding in the sides as you go. Slice in half and serve.

5. Zucchini Noodles with Pesto

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:

1. Heat olive oil in a large skillet over medium heat.
2. Add the zucchini noodles and cook for 2-3 minutes until slightly tender but still crisp.
3. Remove from heat and toss with cherry tomatoes and pesto.
4. Season with salt and pepper.
5. Serve topped with toasted pine nuts and fresh basil leaves.

6. Shrimp and Mango Salad

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:

1. In a large bowl, combine shrimp, mango, bell pepper, red onion, avocado, and mixed greens.
2. In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. 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!

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