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MEAL PREP for SUMMER With Light, Tasty, & Fresh Recipes

· recipes,tips,meal prep

You know summer's the perfect time to switch to flip-flops, but did you know it's also the right time to change your diet? Being outdoors more often—and sweating—ups your risk for health problems such as dehydration, skin sensitivities, and vitamin and mineral deficiencies.

Create an endless supply of healthy meal prep recipes throughout the summer with this new meal prep plan. Today I’m showing you how to turn 10 ingredients into delicious smoothies, vibrant salads, and satiating snacks. All of the meal prep ideas are light, fresh, hydrating and delicious!

Downshiftology Video "Summer meal prep is finally here!"


These ingredients can be combined in numerous ways, but today I’m sharing several meal ideas and recipes that I’ve made from these ingredients, including:

Paloma Cocktail Recipe


Lime wedge Crystal kosher salt

1/3 c fresh-squeezed ruby red grapefruit juice

2 oz shot good quality, silver tequila

1 t. agave nectar Sparkling water

Lime wheel garnish


Lightly coat the rim of a 12-ounce glass with a lime wedge. Invert onto a plat of salt crystals. Tap while upside down to loosen excess salt.

Add grapefruit juice, tequila, agave nectar and squeeze the lime wedge into the glass.

Stir to dissolve agave.

Carefully fill the glass with crushed ice, so you don’t disturb your salted rim. Fill remainder of glass with sparkling water.

Garnish with a lime wheel

Best: Watermelon

Popping some watermelon into your mouth is a great way to re-hydrate after a long day in the sun.
True to its name, Over 90% water It’s also an even better source of than raw tomatoes. At just 44 calories a cup, there’s no reason not to bite into this summery fruit

Herb-Marinated Feta


7 oz feta cut into ½ - 1-inch cubes

½ tsp whole black peppercorns

½ tsp whole pink peppercorns

1 bay leaf 3 sprigs fresh thyme

3 small sprigs fresh rosemary (approx. 3 inches)

A large pinch of red pepper flakes

2 large strips of lemon zest- removed with a veggie peeler

1 ¼ cup olive oil (approx.)


Gently pound your thyme, rosemary, and lemon with a mallet to release their flavors while still keeping them intact.

Place a sprig of thyme, a sprig of rosemary and a few peppercorns in the bottom of a clean 2-cup glass mason jar. Gently add a few cubes of feta.

As you fill the jar with cheese, layer in your herbs, peppercorns, lemon zest, pepper flakes, etc. between every few cubes so that the flavors are intermingled throughout the jar. Fill the jar to the top with cheese, herbs, and spices.

Once full, pour in olive oil. Put on the lid and give it a couple of gentle shakes.

Let this feta marinate in the refrigerator a couple of days before you dive into it, the longer it sits, the more flavorful it is!

Keep refrigerated and use within 2-3 weeks – if you can keep it around that long!

Helpful Tip: Because the olive oil will become solid in the refrigerator, remove and let it return to room temperature about an hour before serving.

Skirt Steak with Minty Chimichurri


1 shallot, quartered

3 medium cloves garlic

1 bunch (2 cups) Italian parsley, very roughly chopped

½ bunch (1 cup) cilantro, very roughly chopped

1 cup fresh mint leaves

½ cup olive oil

½ cup red wine vinegar

1 tsp kosher salt

½ tsp fresh ground pepper

3 lbs. skirt steak Chimichurri


Combine all ingredients, except meat, in a food processor. Pulse several times until herbs are chopped and all ingredients are incorporated.

The sauce should have a well-blended consistency, yet remain slightly coarse. You may need to adjust the olive oil or vinegar slightly to reach the desired consistency.

Skirt Steak Directions: Cut your skirt steaks in half for easier handling- they are very long! Take a ¾ cup of chimichurri and rub onto steaks.

Place in a re-sealable bag and let the meat marinate for at least four hours and up to overnight. Place remaining ¾ cup sauce in refrigerator until almost ready to use.

When ready to grill, preheat grill to high heat with the lid closed for at least 10 minutes.

Remove meat to sheet pan and season with kosher salt and pepper. Grill steak over high heat, 3-4 minutes per side, until medium rare. Remove onto a clean sheet pan and cover loosely with foil. Let meat rest for 10 minutes.

To slice the steak, first cut each piece of skirt into a three-to-four-inch section with the grain. Then, slice each of those sections into thin strips about a ¼ inch thick against the grain.

Place steak on a platter and pour accumulated juices over the meat. Serve with remaining chimichurri sauce.

Best: Fruit salad

Summer is peak season for colorful berries and stone fruit, and fruit eaters tend to weigh less than people who don’t enjoy fruit!

If that’s not enough to get you to the farmer’s market, red, purple and blue fruit are potent sources of antioxidants and vitamins, and some, especially berries, pack up to one-third of your daily fiber needs per serving.
Here are 12 Delicious Fruit Salads and Salsa Recipes to help you eat more of this seasonal treat!

Best: Gazpacho

In the summer months, the last thing you want is to stir a pot over a hot stove and tuck into a steaming bowl of soup. Chilled soupsare a perfect solution—for many of our recipes all you need is a bowl to prepare it!

Gazpacho is filled with healthy ingredients like bell peppers, tomatoes, and cucumbers, which make it a light yet flavorful soup.
One cup of our juicy Summer-Garden Gazpacho is only 88 calories with 4 grams of fat and zero cholesterol

6 Best Summer BBQ Recipes And Ideas


Get lost in the BBQ sauce. Now that it’s almost summer, it’s time to turn up the heat and crank up the grill. For today’s video, we’ve rounded up 6 Best Summer BBQ Recipes & Ideas. Delight family and friends at your next cookout with these show-stopping recipes

TIMESTAMPS 0:04 - BBQ Chicken Ranch Loaded Fries 1:17 - BBQ Pulled Pork Mac And Cheese 4:25 - Giant BBQ Buffalo Chicken Sandwich 6:17 - One Pot BBQ Chicken Penne 8:17 - Mini Mash Dippers & Bacon BBQ Dip 9:50 - Bacon Wrapped BBQ Chicken Roll

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