Summer in Perth means beach days, outdoor training sessions and evening barbecues. It’s the best time of year, but a packed social calendar can make it tricky to stay consistent with your nutrition.
Who wants to sweat over a stove when it’s 35 degrees and all your mates are at the beach? No thanks!
The good news is you don’t need to default to drive-thru meals when you don’t feel like cooking. Summer is actually the perfect time to try healthy meal prep ideas.
Why Summer and Healthy Meal Prep Go Well Together
When it’s hot, the last thing you want is cooking multiple meals daily. Meal prep means your fridge stays stocked with ready-to-go options. If you’re like us this time of year, juggling work, training, and catching up with friends outside, having healthy meals ready to go is a total game-changer.
But when you hear “meal prep”, you might imagine soups, stews, or big pots of hot food served over rice or potatoes.
Summer meal prep is different. You’re focusing on lighter, fresher food that tastes just as good cold. Think salads, grilled proteins, fresh fruit, and grab-and-go meals that don’t need reheating.
With a bit of planning (or help from our premade meals using healthy summer foods), you can stay fueled without hours of cooking.
The Best Healthy Summer Foods for Your Prep
When planning healthy meal prep ideas for summer, start with ingredients that work with the season.
- Proteins like grilled chicken, salmon, boiled eggs and tofu that don’t need reheating.
- Seasonal fruits like mangoes, berries, stone fruit and watermelon are hydrating and vitamin-packed, perfect for breakfast bowls or salads.
- Cooling vegetables like cucumber, capsicum, cherry tomatoes and leafy greens give meals a crisp and refreshing bite.
- Quality carbs like quinoa, brown rice, chickpeas and sweet potato all taste good cold and provide sustained energy.
- Healthy fats like avocado, nuts and olive oil-based dressings add flavour and help you hit your macros.
These are the healthy summer foods we build our summer menu around at Healthy Power Meals. So we might be giving away our “secrets” to healthy meal prep ideas, but if it helps you eat delicious food every day, then it’s worth it!
5 Healthy Meal Prep Ideas You’ll Actually Want to Eat
The Healthy Power Meals summer range is all about light, fresh food that fuels your day. Every meal is prepared fresh using WA produce, so you get that just-cooked flavour without having to lift a pan.
Here are five meals that keep things simple, satisfying and seriously tasty.
1. Quinoa & Chickpea Power Salad
Experience the power of plants with our Quinoa and Chickpea Power Salad, made fresh in-store using seasonal ingredients and a zesty dressing. It’s light, protein-packed, and keeps beautifully in the fridge for a few days.
Perfect for: Post-workout fuel or quick lunches.
2. Grilled Chicken and Summer Veg
Packed with protein and natural nutrients, our Grilled Chicken Breast with Seasonal WA Veggies is a must-have for anyone wanting to eat clean without compromising on flavour. Choose your favourite carbs for a meal that’s balanced, satisfying, and full of flavour.
Perfect for: Anyone tracking macros or wanting a quick protein-packed meal.
3. Chicken Burrito Wrap
Wraps are fridge-friendly, easy to eat on the go, and macro-balanced. Plus, they’re so versatile, with vegetarian varieties and brekky options as well as lunch favourites. One of our go-to summer wraps is the Chicken Burrito Wrap made with lean chicken mince, fresh salad, tomato relish and red kidney beans.
Perfect for: Busy parents, tradies and anyone eating on the go.
4. Tofu Bowl with Summer Veggies
Our Tofu Bowl is great for anyone wanting a wholesome, vegan-friendly option that doesn’t compromise on taste. Locally sourced WA veggies pair with perfectly cooked tofu and your choice of carbs for a colourful, nutrient-rich meal that’s light but satisfying.
Perfect for: Powering your day with WA veggies and plant-based goodness..
5, Chia Pudding with Summer Fruit
Made fresh with seasonal WA mangoes and creamy coconut yoghurt, our Mango & Coconut Chia Pudding is naturally sweet, rich in fibre, and feels like dessert for breakfast. It’s no wonder this filling and fresh treat is a brekky favourite.
Perfect for: Mornings when you’d rather sleep in.
Create Your Perfect Plate
Every lifestyle is different, which is why we offer loads of choice in our healthy summer meal prep range. Most dishes come in three portion sizes, and you can choose from different carb options, including low- and no-carb versions. Or, you can even pick your favourite ingredients and build your own bowl!
Whether you’re maintaining balance, watching your macros, or just want real food that fits your lifestyle, you can find the right meal for your needs.
Tips for Stress-Free Summer Meal Prep
Prep Ingredients, Not Just Meals
Chop and portion all your veggies on Sunday while you marinate proteins and cook grains in bulk. Then you’ll have different ingredients to mix and match throughout the week for flexibility.
Think “Cold-Friendly”
Focus on meals that taste good at any temperature. Salads, wraps, and grain bowls are super refreshing in the summer heat, whether you choose to warm the protein or keep it cold. Avoid heavy dishes or anything that takes a long time to reheat.
Use Clear Containers
If you can see it, you’ll want to eat it. That can be a good thing in summer when the heat saps your energy and appetite. You need to keep up those macros, so make your food a feast for the eyes.
Balance Nutrition By Using Colour
As a general rule, more variety on your plate means better nutrition. Of course, there are exceptions – we’re not recommending a plate of rainbow-coloured lollies. A good serving of seasonal fruit and veg, plus a protein, healthy carb and a bit of good fat is almost always a winning combination.
Knowing When to Outsource
If your week’s looking a little too busy to prep, that’s exactly what we’re here for. Our fresh, chef-made meals are prepped in-store every week. No preservatives, no frozen stuff, just real food made locally in Duncraig.
Meet Michelle, one of our regulars.
“Healthy Power Meals has completely taken the stress out of eating well. The convenience is unbeatable – perfectly portioned meals with macros and size options ready to go. The cooked mince, chicken breast, and white fish are so delicious and stay fresh without drying out, even after a few days in the fridge. It honestly makes healthy eating effortless and takes away that tired old excuse of being too busy to eat well.”
Healthy Premade Meals Make Summer Nutrition a Breeze
At its core, meal prep is about making healthy eating easier when life gets busy. It’s not about restriction or portion control. It’s about freedom, convenience, and still being able to enjoy healthy summer foods without spending hours in the kitchen.
Nourishing food helps you feel good, move better, and have energy for all the best bits of summer. So whether you’re chasing your fitness goals, running after the kids, or just wanting to feel your best through the heat, a little planning goes a long way.
Mix Up Your Summer Meal Prep Ideas With Help From Healthy Power Meals
You don’t have to prep everything yourself. Mixing DIY with healthy premade meals is a great way to keep your summer eating interesting without needing to think about it. Our meals are made right here in Duncraig for busy people who want the best of both worlds: convenience and wholesome food.
Order online today for pick-up in store, or get them delivered using Uber Courier.
