Quick and Easy Summer Lunch Recipes

Here are some healthy lunch and snack recipes that will make meal prep easy during the hot Summer months!

Spring Rolls

Think of it as a salad except that it’s easier to eat and more fun.-:)  You could add in some protein with shrimp, chicken or tofu to make it a more filling lunch.

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rice paper–avocado–your favorite veggies


  • Soak your rice paper in a large bowl of warm water for about 10 seconds (or follow directions on your package).
  • Lay it on a moist clean towel and layer on your veggies & if you want.  Sprinkle with rice vinegar or Asian dressing.
  • Roll it up burrito style by rolling forward once, tucking in the sides and continuing to roll forward.

*Optional step: sauté your veggies in 1/2 Tbsp of sesame oil, 1/2 Tbsp soy sauce and 2 garlic cloves.

Dipping Sauce

3 Tbsp soy sauce, 3 Tbsp nut butter, 2 tsp chopped garlic, 1/2 tsp sesame oil

Turkey and Veggie Roll Ups

Another easy grab and go snack or light lunch idea.  These are surprisingly tasty eats!

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organic deli meat

green beans & carrot slices


Roll up 1-2 steamed green beans, a carrot slice and a strip of mustard.

Chicken Salad Lettuce Wrap



1½ pounds pre-cooked chicken (I use a store bought rotisserie & remove the skin)
½ cup plain, non-fat Greek yogurt
¼ cup light mayonnaise
2 tablespoons apple cider vinegar
2 tablespoons honey
salt and pepper to taste
1 cup red seedless grapes, cut in half lengthwise (20 grapes)
½ cup coarsely chopped unsalted, raw walnuts or pecans
1 cup thinly sliced celery (about 3 stalks)

Combine yogurt, mayo, vinegar, honey, salt, and black pepper in a large mixing bowl.  Add chicken,  grapes, and celery and toss until everything is coated in the yogurt sauce. Give it a quick taste and adjust salt and pepper if needed.  Chill before serving.



Protein Cheesecake With Coconut Whipped Cream

There are times when I want to indulge myself with a decadent dessert, but I don’t want the guilt or to sabotage all my hard work in the gym.  

So how do I have my cake and eat it too❔

I make myself this this delicious and healthy cheesecake.😍  It combines the rich and intoxicating sweetness that makes cheesecake so divine with ingredients that contribute to a building a lean physique.  


Healthy Protein Cheesecake | Ingredients

  • 12 Ounces of 1/3 Less Fat Cream or Neufchâtel Cream Cheese
  • 12 Ounces Plain Greek Yogurt
  • 2 Large Eggs
  • 3/4 Cup Stevia
  • 1/4 Teaspoon Salt
  • 2 Scoops Protein Powder (I use vanilla whey)
  • 10-15 Drops Liquid Sweetener (Optional)
  • 1 Teaspoon Vanilla Extract


Protein Cheesecake| Preparation

  1. Preheat oven to 325°
  2. Mix all of the ingredients together in a bowl for 1-2 min.
  3. Spray a 6’’cake pan with non-stick cooking spray and line with parchment paper.
  4. Bake at 325° for 25-30min then turn down the oven to 200° and continue baking for 50-60 min.
  5. Let cool in the fridge for a 4-5 hours, but it’s even better overnight!
  6. Top it with my coconut whipped cream, protein frosting, or BOTH! *See recipes below-:)

*If you want some variation from plain old cheesecake simply change the flavor of your protein powder.

Coconut Whipped Cream | Ingredients


  • 1 can whole fat coconut milk- look for higher fat on the label!  (*if it isn’t whole fat the water will not separate)
  • sweetener of choice, optional
  • 1/2 tsp. vanilla extract

Coconut Whipped Cream| Preparation

  • Refrigerate your milk overnight
  • When you’re ready to make your whipped cream, flip the can over and open it from the bottom.  (this allows you to pour out the coconut water that set at the bottom of the can.)
  • Scoop out the coconut fat and put into a mixing bowl
  • Add your sweetener (I use 10-15 drops of organic stevia).
  • Use a hand mixer to whip up the cream for 1-2 min until it’s smooth and fluffly.

Protein Frosting| Ingredients

IMG_25673/4 cup plain greek yogurt; 1 tablespoon honey; 1 scoop protein powder; 1/2 teaspoon cinnamon (optional).

Homemade BBQ Sauce

The other day I took a stroll down the condiment aisle of the grocery store to pick up a bottle of barbeque sauce.  After a few minutes my eyes glazed over from trying to decode all the artificial flavors and preservatives listed in the ingredients.  The top ingredient, high fructose corn syrup, is one of the most toxic food additives found in processed foods that contributes to obesity.

I thought to myself, I could drive 45 minutes to Whole Foods or I could make my own.  I decided that it couldn’t be that hard to make homemade barbeque sauce.  I was right!  It’s so easy and more flavorful!

Here is my recipe, but I’ve also shared a couple of links for slightly different versions so you can figure out which one you would like best.😊


1 tablespoon chili powder

1 tablespoon paprika

1 teaspoon turmeric or dry mustard

1 teaspoon ground cumin

1 teaspoon garlic powder

1/4 teaspoon ground cloves (optional)

3 tablespoons coconut sugar (or brown sugar)

1 tablespoon of stevia *(if you don’t like stevia use 4 TBS of coconut sugar)

1 cup ketchup (organic or Hunt’s 100% Natural)

1/4 cup apple cider vinegar

1/4 cup water

2 tablespoons molasses

1 tablespoon Worcestershire sauce

1 teaspoon garlic powder

1 teaspoon coarsely ground cracked black pepper


DIRECTIONS: Mix well in a pot.  Then cook over low heat for 30 minutes, stirring occasionally.  Wait a few hours to allow the flavors to meld. Store in the refrigerator up to 2 weeks.  I made a double batch and froze half to have it on hand.

Other recipes to look at:

Easy Homemade BBQ Sauce


 Take care of your body. It’s the only place you have to live.– Jim Rohn