Hi Friends!
Summer is officially in full swing over here, which means our days are filled with pool time, swim lessons, spontaneous playdates, and spending as much time outside as possible. While I love the slower pace of summer, I definitely don’t want to spend all day cooking and cleaning when I’d rather be enjoying the sunshine with my family.
That’s where summer meal prep comes in.
Spending a little time in the kitchen at the beginning of the week helps me keep easy, high-protein meals and snacks on hand for busy days. Whether we’re running out the door for activities, coming inside for a quick lunch between swimming sessions, or trying to get dinner on the table without much effort, having food prepped ahead makes a huge difference.
This week’s meal prep menu includes a mix of high-protein breakfasts, easy summer lunches, and fresh meal prep recipes that are perfect for pool days and busy weeks.
Click the play button below to watch this week’s full Sunday Meal Prep video and see exactly how I made everything.
- Hi Friends!
- This Week's Sunday Meal Prep Menu
- How I'm Using These This Week
- Kitchen Tools, Equipment & Containers Used
- Lemon Blueberry Blender Baked Oatmeal
- Lemon Blueberry Blender Baked Oatmeal
- Peach Caprese Pasta Salad
- Peach Caprese Pasta Salad
- Lemon Dill Tuna Salad
- Lemon Dill Tuna Salad
- High Protein Street Corn Chicken Salad Wraps
- High Protein Street Corn Chicken Salad Wraps
- More Summer Meal Prep Ideas
- Final Thoughts
This Week’s Sunday Meal Prep Menu
Here’s everything I prepped this week:
- Lemon Blueberry Blender Baked Oatmeal
- Peach Caprese Pasta Salad
- Lemon Dill Tuna Salad
- High Protein Street Corn Chicken Salad Wraps
This week’s meal prep is built around easy summer meals that can be prepped ahead and enjoyed throughout the week. With a mix of high-protein breakfasts, refreshing lunches, and flexible meal options, these recipes help make busy summer days a little easier.
How I’m Using These This Week
One of my favorite things about meal prepping is that it doesn’t have to mean eating the exact same thing every day. I like prepping a few core recipes that can be mixed and matched throughout the week depending on what we have going on.
The Lemon Blueberry Blender Baked Oatmeal gives us a ready-to-go breakfast option for busy mornings. I baked these directly in individual meal prep containers, making them easy to grab from the fridge and enjoy throughout the week.
The Peach Caprese Pasta Salad is perfect for lunches, pool days, and quick side dishes. It’s packed with fresh summer flavors from juicy peaches, basil, and mozzarella, and tastes even better after the flavors have had time to come together.
The Lemon Dill Tuna Salad is a simple high-protein lunch that comes together in minutes. I love serving it with crackers, cucumbers, mini peppers, or using it to make a quick sandwich when I need something filling and easy.
The High Protein Street Corn Chicken Salad is one of my favorite recipes from this week’s meal prep. Made with rotisserie chicken, charred fresh corn, black beans, and a creamy cottage cheese dressing, it’s packed with protein and flavor. I like serving it in wraps for an easy lunch or light summer dinner.
Together, these recipes cover breakfasts, lunches, snacks, and simple meals throughout the week while helping me spend less time cooking and more time enjoying summer with my family.
Kitchen Tools, Equipment & Containers Used
These are the kitchen tools, meal prep containers, and equipment I used to make this week’s summer meal prep. Having a few reliable meal prep essentials makes it easier to prepare high-protein breakfasts, easy lunches, and healthy meals for the week ahead.
- High-Speed Blender
- 4 Glass Meal Prep Containers (used for the Lemon Blueberry Blender Baked Oatmeal)
- Chef knife (olive wood handle)
- Cutting board
- Veggie chopper
- Measuring glass cup
- Stainless Steel Measuring Spoons
- Copper Stainless Steel Cookware Set
- Vacuum Sealing Round Bowls
- Vacuum Sealer Kit
- Tuna Vacuum Sealing Bowl
- Carbon Steel Griddle
- Citrus Juicer (similar)
Lemon Blueberry Blender Baked Oatmeal
If you’re looking for an easy high-protein breakfast meal prep recipe, this Lemon Blueberry Blender Baked Oatmeal is a great option to keep on hand throughout the week. It’s naturally sweetened, packed with protein and fiber, and perfect for busy summer mornings when you need something ready to grab from the fridge.
I baked these directly in individual meal prep containers, making breakfast easy to prep ahead and even easier to enjoy throughout the week. The combination of fresh blueberries and bright lemon flavor makes this feel like summer in breakfast form.
Grocery List
- Old-fashioned oats
- Eggs
- Plain Greek yogurt
- Milk
- Maple syrup
- Vanilla extract
- Lemon
- Baking powder
- Salt
- Blueberries
Serves: 4
Why I Love It
- High-protein breakfast meal prep option
- Easy make-ahead breakfast for busy mornings
- Perfect for meal prep containers
- Great source of protein and fiber
- Freezer-friendly
- Kid-friendly and adult-approved
Customization & Tips
- Add extra blueberries before baking for a prettier presentation.
- Swap blueberries for raspberries, blackberries, or chopped strawberries.
- Add a sprinkle of cinnamon for a warmer flavor.
- Different brands of Greek yogurt vary in thickness. Allowing the batter to rest before baking helps ensure the oats absorb the liquid properly.
- If baking in a large baking dish instead of meal prep containers, line the dish with parchment paper for easier removal.
- If baking directly in meal prep containers, generously grease the containers and enjoy the baked oatmeal directly from the container for best results.
Nutrition Information (Approximate Per Serving)
- Calories: 340
- Protein: 18g
- Carbohydrates: 45g
- Fat: 9g
- Fiber: 6g
Storage & Reheating
- Store covered in the refrigerator for up to 5 days.
- Freeze for up to 2 months.
- Reheat in the microwave for 30–60 seconds before serving.
Lemon Blueberry Blender Baked Oatmeal
Ingredients
Blend
- 1 cup protein oats (or old-fashioned oats)
- 3 large eggs
- 1 cup Greek yogurt plain
- 1 1/2 cups milk
- 1/3 cup maple syrup
- 1 teaspoon vanilla extract
- zest of 1 lemon
- 1 teaspoon baking powder
- 1/2 teaspoon salt
Stir In
- 2 cups protein oats (or old-fashioned oats)
- 2 cups blueberries
Optional Topping
- Additional blueberries
- Additional lemon zest
Instructions
- Preheat oven to 350°F.
- Generously grease four oven-safe glass meal prep containers with cooking spray.
- Add 1 cup oats, eggs, Greek yogurt, milk, maple syrup, vanilla, lemon zest, baking powder, and salt to a blender.
- Blend until smooth.
- Pour mixture into a large bowl.
- Stir in remaining 2 cups oats and blueberries.
- Allow mixture to rest for 10–15 minutes so the oats can absorb some of the liquid.
- The mixture should resemble a thick muffin batter before baking.
- Divide evenly among the prepared meal prep containers.
- Top with additional blueberries if desired.
- Bake for 28–32 minutes or until the centers are set and a toothpick inserted into the middle comes out mostly clean.
- Cool for 15–20 minutes before serving.
Notes
- Different brands of Greek yogurt vary in thickness. If your batter seems thin, allow it to rest for the full 15 minutes before baking.
- For best results, generously grease the containers before adding the batter.
- If baking in a large baking dish instead of meal prep containers, line the dish with parchment paper for easier removal.
- Store in the refrigerator for up to 5 days or freeze for up to 2 months.
- Reheat in the microwave for 30–60 seconds before serving.
Peach Caprese Pasta Salad
If you’re looking for an easy summer pasta salad recipe, this Peach Caprese Pasta Salad is one of my favorite meals to make during peach season. It combines sweet peaches, creamy mozzarella, fresh basil, and protein-rich chickpea pasta for a refreshing summer meal that’s perfect for lunches, pool days, cookouts, and busy weekdays.
The combination of juicy peaches, fresh basil, and balsamic glaze gives this pasta salad all the flavors of a classic caprese salad with a summery twist. It’s easy to make ahead, packed with flavor, and one of those recipes that tastes even better after it has had time to chill in the refrigerator.
Grocery List
- Chickpea pasta
- Peaches
- Mozzarella pearls
- Arugula
- Fresh basil
- Olive oil
- Lemon
- Balsamic glaze
- Salt
- Black pepper
Serves: 4-5
Why I Love It
- High-protein pasta salad made with chickpea pasta
- Perfect summer lunch recipe
- Great for meal prep and entertaining
- Packed with fresh summer produce
- Easy to make ahead
- Delicious served cold
Customization & Tips
- Use ripe but firm peaches for the best texture.
- Wait to add the arugula until serving if making several days in advance.
- Nectarines can be substituted for peaches.
- Add grilled chicken for additional protein.
- Add toasted pine nuts or chopped pistachios for extra crunch.
- Reserve a little balsamic glaze for drizzling just before serving.
Storage
Store in an airtight container in the refrigerator for up to 4 days.
For the freshest texture, add arugula just before serving.
Not recommended for freezing.
Peach Caprese Pasta Salad
Ingredients
Salad
- 8 ounces chickpea pasta
- 2 ripe peaches diced
- 8 ounces mozzarella pearls
- 1/4 cup red onion finely diced
- 1/4 cup fresh basil chopped
- 2 cups arugula
Dressing
- 3 tablespoons olive oil
- Juice of 1/2 lemon
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
For Serving
- Balsamic glaze
Instructions
- Cook the chickpea pasta according to package directions until al dente.
- Drain and rinse under cold water to cool completely.
- Transfer the pasta to a large mixing bowl.
- Add the diced peaches, mozzarella pearls, red onion, and basil.
- In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper.
- Pour the dressing over the pasta mixture and toss until evenly coated.
- Gently fold in the arugula.
- Drizzle with balsamic glaze just before serving.
Notes
- Use peaches that are ripe but still slightly firm. Overripe peaches can become mushy in the salad.
- For meal prep, store the arugula separately and add it just before serving for the best texture.
- Chickpea pasta adds extra protein and fiber, but any pasta can be used.
- Fresh mozzarella pearls work best, but chopped fresh mozzarella can also be used.
- This salad tastes even better after chilling in the refrigerator for 30 minutes before serving.
- Reserve extra balsamic glaze for serving.
Lemon Dill Tuna Salad
When I need a quick, high-protein lunch that requires almost no cooking, tuna salad is one of my favorite options. This Lemon Dill Tuna Salad is fresh, flavorful, and made with simple ingredients I usually have on hand.
The combination of lemon, dill, crunchy celery, red onion, and pickles gives this healthy tuna salad plenty of flavor while keeping it light and refreshing for summer. It’s perfect for meal prep, easy lunches, busy weekdays, and those days when it’s simply too hot to turn on the oven.
If you’re looking for more high-protein lunch ideas, be sure to check out my other meal prep recipes, pasta salads, and easy lunch recipes.
Grocery List
- Canned tuna
- Mayonnaise
- Dijon mustard
- Lemon
- Celery
- Red onion
- Dill pickles
- Fresh dill
- Salt
- Black pepper
Serves: 4
Why I Love It
- High-protein lunch ready in minutes
- Perfect for meal prep
- Great for busy weekdays
- Easy summer lunch option
- Requires no cooking
- Budget-friendly and pantry-friendly
Customization & Tips
- Serve with crackers, cucumbers, mini peppers, or lettuce cups.
- Turn it into a sandwich or wrap for an easy lunch.
- Add chopped hard-boiled eggs for additional protein.
- Substitute Greek yogurt for part of the mayonnaise if desired.
- Taste and adjust the lemon juice to your preference.
Storage
Store in an airtight container in the refrigerator for up to 4 days.
Not recommended for freezing.
Lemon Dill Tuna Salad
Ingredients
- 3 5-ounce cans tuna drained
- 1/3 cup mayonnaise
- 1 tablespoon Dijon mustard
- Juice of 1 lemon
- 2 celery stalks finely diced
- 1/4 cup red onion finely diced
- 1/4 cup dill pickles finely diced
- 2 tablespoons fresh dill chopped
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Add the drained tuna to a large mixing bowl and break it apart with a fork.
- Add the mayonnaise, Dijon mustard, and lemon juice. Stir until combined.
- Fold in the celery, red onion, dill pickles, and fresh dill.
- Season with salt and black pepper.
- Taste and adjust lemon juice or seasoning as desired.
- Serve immediately or refrigerate until ready to enjoy.
Notes
- For the best flavor, allow the tuna salad to chill in the refrigerator for 30 minutes before serving.
- Serve with crackers, cucumbers, mini peppers, lettuce cups, or in a sandwich.
- Add chopped hard-boiled eggs for additional protein.
- Substitute part of the mayonnaise with plain Greek yogurt if desired.
- Store in an airtight container in the refrigerator for up to 4 days.
- Not recommended for freezing.
High Protein Street Corn Chicken Salad Wraps
If you’re looking for an easy high-protein summer lunch, this Street Corn Chicken Salad is one of my favorite meal prep recipes to make during the warmer months. Made with rotisserie chicken, charred corn, black beans, fresh vegetables, and a creamy cottage cheese dressing, it’s packed with protein, flavor, and ingredients that hold up well throughout the week.
One of the reasons I love this recipe is that it feels substantial enough to be a complete meal while still tasting fresh and light. The combination of sweet corn, tangy lime, salty feta, and creamy dressing gives it all the flavors of Mexican street corn with the added benefit of extra protein.
I like serving it in wraps for an easy lunch or light dinner, but it’s also delicious on its own, over greens, or scooped up with tortilla chips.
Grocery List
- Rotisserie chicken
- Fresh corn on the cob
- Black beans
- Red bell pepper
- Red onion
- Feta cheese
- Fresh cilantro
- Cottage cheese
- Mayonnaise
- Limes
- Chili powder
- Garlic powder
- Salt
- Large tortillas
Serves: 6
Why I Love It
- High-protein meal prep recipe
- Easy way to use rotisserie chicken
- Perfect for summer lunches and dinners
- Packed with protein and fiber
- Great for meal prep and entertaining
- Easy to serve multiple ways
Customization & Tips
- Use grilled corn, charred corn, or frozen fire-roasted corn.
- Add diced avocado just before serving.
- Substitute queso fresco or cotija cheese for the feta.
- Serve in wraps, lettuce cups, bowls, or over greens.
- Add jalapeños if you like extra heat.
- Rotisserie chicken makes this recipe come together quickly, but leftover grilled chicken works well too.
Storage
Store in an airtight container in the refrigerator for up to 4 days.
For best results, store the wraps separately and assemble just before serving.
Not recommended for freezing.
High Protein Street Corn Chicken Salad Wraps
Ingredients
Salad
- 4 cups rotisserie chicken shredded
- 4 ears corn
- 1 15-ounce can black beans drained and rinsed
- 1 red bell pepper diced
- 1/4 cup red onion finely diced
- 1/3 cup crumbled feta cheese
- 1/4 cup chopped cilantro
Dressing
- 1/2 cup cottage cheese
- 1 tablespoon mayonnaise
- Juice of 2 limes
- 1 teaspoon chili powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
For Serving
- Large whole wheat tortillas
Instructions
- Heat a griddle or large skillet over medium-high heat.
- Lightly brush the corn with oil and cook, turning occasionally, until charred in spots on all sides.
- Allow the corn to cool slightly, then cut the kernels off the cob.
- Add the cottage cheese, mayonnaise, lime juice, chili powder, garlic powder, and salt to a blender. Blend until smooth.
- In a large bowl combine the shredded chicken, charred corn, black beans, bell pepper, red onion, feta cheese, and cilantro.
- Pour the dressing over the salad and toss until evenly coated.
- Serve immediately or refrigerate until ready to enjoy.
- To make wraps, spoon the salad into tortillas, roll tightly, and serve.
Notes
- Rotisserie chicken keeps this recipe quick and easy.
- Fresh corn provides the best flavor, but frozen fire-roasted corn works well too.
- Add avocado just before serving.
- Store wraps separately and assemble when ready to eat.
- Great served in wraps, bowls, lettuce cups, or over greens.
More Summer Meal Prep Ideas
Looking for more healthy summer meal prep recipes? Here are a few reader favorites:
- Lebanese Mujadara Recipe (Authentic Lentils and Bulgur)
- Healthy Lemon Raspberry Muffins with Greek Yogurt
- High Protein Breakfast Burritos
- Sunday Meal Prep: 6/14/26
- Sunday Meal Prep: 6/7/26
- Sunday Meal Prep: 5/24/26
- Sunday Meal Prep: 5/3/26
- Sunday Meal Prep: 4/19/26
- Sunday Meal Prep: 3/22/26
Whether you’re meal prepping for busy weekdays, pool days, work lunches, or family dinners, having a few high-protein recipes ready to go can make the week feel so much easier.
You can browse all of my Meal Prep Sunday recipes for more breakfast ideas, lunch recipes, healthy dinners, and family-friendly meal prep inspiration.
Final Thoughts
This week’s summer meal prep is all about keeping meals simple, fresh, and easy during one of the busiest times of the year.
Between the Lemon Blueberry Blender Baked Oatmeal, Peach Caprese Pasta Salad, Lemon Dill Tuna Salad, and High Protein Street Corn Chicken Salad Wraps, we have breakfasts, lunches, snacks, and easy meal options ready to go throughout the week.
Meal prep doesn’t have to be complicated to be effective. Even spending an hour or two in the kitchen on the weekend can make a huge difference during the week and help take some of the stress out of mealtime.
If you make any of these recipes, I’d love to hear what you think in the comments below or if you post it on socials, make sure to tag me on Instagram so I can reshare it!