20 Summer Lunch Ideas

Summer is here, and it’s time to refresh our lunch game! Beat the heat with these delicious and easy-to-make summer lunch ideas that are perfect for a quick picnic, a light meal at the office, or a refreshing break from the sun.

Grilled Chicken and Avocado Salad

This refreshing Grilled Chicken and Avocado Salad combines the smoky flavor of grilled chicken with the creaminess of avocado, crunchy vegetables, and a zesty lime dressing, perfect for a light and satisfying meal.

Ingredients

• 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
• 3 ripe avocados, diced
• 1 large red onion, thinly sliced
• 2 large tomatoes, diced
• 1 large cucumber, sliced
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh cilantro
• 2 tablespoons olive oil
• 2 tablespoons lime juice
• 1 teaspoon ground cumin
• Salt and pepper, to taste

Instructions

Preheat your grill to medium-high heat.

Season the chicken with salt, pepper, and cumin.

Grill the chicken for 5-6 minutes per side, or until cooked through.

Let it rest for a few minutes before slicing into strips.

In a large bowl, combine the sliced red onion, diced tomatoes, sliced cucumber, and crumbled feta cheese.

In a small bowl, whisk together the olive oil and lime juice.

Set the dressing aside for now.

Add the diced avocado to the bowl with the vegetables.

Toss gently to combine.

Add the sliced grilled chicken to the bowl and toss everything together gently.

Sprinkle the chopped cilantro over the top of the salad and drizzle with the olive oil and lime juice dressing.

Toss the salad one more time to combine everything.

Season with salt and pepper to taste.

Divide the salad among six plates and serve immediately.

Chicken Fajita Wrap

This flavorful and spicy Chicken Fajita Wrap recipe combines marinated chicken breast, sautéed onions and bell peppers, and melted pepper jack cheese all wrapped up in a warm flour tortilla.

Ingredients

• 1 pound boneless, skinless chicken breasts, cut into 1/2-inch strips
• 1/2 cup lime juice
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon paprika
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 6 small flour tortillas (6-7 inches in diameter)
• 1 large onion, sliced
• 2 large bell peppers (any color), sliced
• 2 tablespoons olive oil
• 6 tablespoons chopped fresh cilantro
• 6 slices pepper jack cheese (optional)

Instructions

Cut the chicken into strips and place them in a large bowl.

In a small bowl, whisk together lime juice, garlic, oregano, cumin, cayenne pepper, paprika, salt, and black pepper.

Pour the marinade over the chicken and mix well to coat.

Cover the bowl with plastic wrap and refrigerate for at least 30 minutes or up to 2 hours.

Heat one tablespoon of olive oil in a large skillet over medium-high heat.

Remove the chicken from the marinade, letting any excess liquid drip off.

Add the chicken to the skillet and cook until browned and cooked through, about 5-7 minutes.

Transfer the chicken to a plate and cover with foil to keep warm.

In the same skillet, add the remaining one tablespoon of olive oil.

Add the sliced onion and bell peppers.

Cook until the vegetables are tender, about 5-7 minutes.

Add the cooked chicken back into the skillet and stir to combine with the vegetables.

Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.

Assemble the wraps by placing a portion of the chicken and vegetable mixture onto the center of each tortilla, followed by a sprinkle of cilantro and a slice of pepper jack cheese, if using.

Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll the wrap up tightly.

Serve immediately.

Tomato and Mozzarella Sandwich

Fresh mozzarella, vine-ripened tomatoes, and fragrant basil come together in perfect harmony on toasted rustic Italian bread in this simple yet flavorful grilled sandwich.

Ingredients

• 12 slices of rustic Italian bread, 3 large tomatoes, sliced into 1/4-inch thick pieces, 8 ounces fresh mozzarella cheese, sliced, 1/4 cup extra-virgin olive oil, 4 tablespoons balsamic vinegar, 2 tablespoons chopped fresh basil leaves, salt and pepper to taste.

Instructions

Start by preheating your grill or grill pan to medium heat.

Brush both sides of the rustic Italian bread slices with the extra-virgin olive oil.

Grill the bread slices until they’re lightly toasted and have nice grill marks, about 2-3 minutes per side.

While the bread is grilling, arrange the sliced tomatoes on a plate or tray.

Drizzle the balsamic vinegar over the tomatoes and sprinkle with salt and pepper to taste.

Once the bread is ready, let it cool for a minute or two.

Then, top each bread slice with a slice of mozzarella cheese, a few tomato slices, and a sprinkle of chopped fresh basil leaves.

Repeat the layering process until all the ingredients are used up, ending with a bread slice on top.

You should end up with 6 sandwiches in total.

Cut each sandwich in half and serve immediately.

Summer Veggie Wrap

This refreshing Summer Veggie Wrap is packed with crunchy cucumber, carrots, and red bell pepper, tangy feta cheese, and creamy hummus, all wrapped up in a whole wheat tortilla.

Ingredients

• whole wheat tortilla wraps (6)
• large flour tortillas (6)
• cucumber (2)
• red bell pepper (1)
• carrots (4)
• Kalamata olives (1 cup pitted)
• feta cheese crumbles (1 cup)
• fresh parsley leaves (1 cup chopped)
• hummus (2 cups)
• balsamic vinaigrette (1/4 cup)
• salt (to taste)
• pepper (to taste)

Instructions

Lay out the whole wheat tortilla wraps on a flat surface. Slice the cucumber into thin strips, and slice the red bell pepper into thin rings.

Peel and grate the carrots, then set them aside.

In a small bowl, whisk together the hummus and balsamic vinaigrette until smooth. Season the mixture with salt and pepper to taste.

Spread about 1/4 cup of the hummus mixture onto each whole wheat tortilla wrap, leaving a 1-inch border around the edges.

Arrange a few slices of cucumber, a few rings of red bell pepper, and a quarter of the grated carrots on top of the hummus mixture. Sprinkle a quarter of the Kalamata olives and a quarter of the chopped fresh parsley leaves over the vegetables.

Top with a quarter of the crumbled feta cheese.

Fold the bottom edge of the tortilla up over the filling, then fold in the sides and roll the wrap up tightly. Repeat with the remaining ingredients to make five more wraps.

Cut each wrap in half and serve immediately.

Greek Chicken Salad

This refreshing Greek Chicken Salad recipe combines grilled chicken, mixed greens, cherry tomatoes, crumbled feta, and Kalamata olives, all tossed in a zesty red wine vinaigrette dressing for a healthy and flavorful meal.

Ingredients

• 1 1/2 pounds boneless, skinless chicken breast, cut into 1-inch pieces
• 3 cups mixed greens
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, sliced
• 1/2 cup Kalamata olives, pitted
• 1/2 cup crumbled feta cheese
• 1/4 cup red onion, thinly sliced
• 1/4 cup red bell pepper, diced
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon Dijon mustard
• 1/2 teaspoon dried oregano
• Salt and pepper to taste

Instructions

Grill the chicken breast pieces until they’re cooked through, about 5-6 minutes per side.

Let them cool completely before refrigerating them for at least 30 minutes.

In a large bowl, combine the mixed greens, cherry tomatoes, cucumber, Kalamata olives, feta cheese, red onion, and red bell pepper.

In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, and dried oregano.

Season with salt and pepper to taste.

Once the chicken has chilled, chop it into bite-sized pieces and add it to the bowl with the mixed greens.

Pour the dressing over the top of the salad and toss gently to combine, making sure everything is well coated.

Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld together.

Just before serving, give the salad a good stir and adjust the seasoning if needed.

Divide the salad among six plates and serve chilled.

Tuna Salad Sandwich

This tuna salad sandwich recipe combines the freshness of chopped onion and celery with the richness of mayonnaise and eggs, served on toasted buns with crisp lettuce, juicy tomatoes, and melted cheese.

Ingredients

• 1 can of tuna in water (drained, 12 ounces)
• 3 hard-boiled eggs, diced
• 1/2 cup of mayonnaise
• 1/4 cup of chopped fresh onion
• 1/4 cup of chopped fresh celery
• 1 tablespoon Dijon mustard
• 1 teaspoon prepared horseradish
• Salt and pepper to taste
• 6 hamburger buns
• 2 lettuce leaves
• 2 tomato slices
• Cheese slices (optional)

Instructions

Start by draining the liquid from the can of tuna and flake it into a medium-sized bowl. Add the diced hard-boiled eggs, mayonnaise, chopped onion, chopped celery, Dijon mustard, and prepared horseradish to the bowl with the tuna.

Mix all the ingredients together until they’re well combined.

Season the mixture with salt and pepper to taste. Cover the bowl with plastic wrap and refrigerate the mixture for at least 30 minutes to allow the flavors to meld together.

Just before assembling the sandwiches, toast the hamburger buns.

Spoon the tuna salad mixture onto the bottom bun of each sandwich, followed by a lettuce leaf, a tomato slice, and a cheese slice (if using). Top with the top bun.

Repeat this process for the remaining sandwiches.

Chicken Quesadilla

This Chicken Quesadilla recipe combines seasoned chicken, tender vegetables, and melted cheese inside crispy tortillas, perfect for a flavorful and satisfying meal or snack.

Ingredients

• Boneless, skinless chicken breasts 1 1/2 pounds, cut into small pieces
• Onion 1 medium, diced
• Bell pepper 1 medium, diced
• Tomato 1 can (14.5 oz), diced
• Taco seasoning 1 packet (1.25 oz)
• Shredded cheese 2 cups (cheddar or Monterey Jack work well)
• Large tortillas 6
• Sour cream 1 cup
• Salsa 1 cup
• Cilantro 1/4 cup, chopped (optional)
• Salt and pepper to taste
• Vegetable oil or cooking spray for brushing tortillas

Instructions

Preheat a large skillet over medium-high heat and add a small amount of oil or cooking spray. Add the diced onion and bell pepper and cook until they’re tender, about 5 minutes.

Add the chicken to the skillet, breaking it up with a spoon as it cooks, until it’s no longer pink, about 5-7 minutes.

Add the taco seasoning packet to the skillet and stir to combine. Cook for 1-2 minutes, until the flavors are absorbed.

Stir in the diced tomato and cook until heated through.

Season with salt and pepper to taste. In a large bowl, shred the cooked chicken mixture into small pieces.

Add 1 1/2 cups of shredded cheese to the bowl and stir to combine.

Brush one side of each tortilla with a small amount of oil or cooking spray. Place one tortilla, oiled side down, in the skillet over medium heat.

Sprinkle about 1/2 cup of the chicken and cheese mixture onto half of the tortilla.

Fold the tortilla in half to enclose the filling. Cook for 2-3 minutes, until the tortilla is crispy and the cheese is melted.

Flip the quesadilla and cook for an additional 2-3 minutes, until the other side is also crispy and the cheese is melted.

Repeat with the remaining tortillas and filling. Cut the quesadillas into wedges and serve hot with sour cream, salsa, and chopped cilantro, if desired.

Creamy Pesto Pasta

This Creamy Pesto Pasta recipe combines al dente pasta with toasted pine nuts, cherry tomatoes, and a rich, basil-infused cream sauce, topped with grated Parmesan cheese and fresh basil for a decadent and flavorful meal.

Ingredients

• 12 oz pasta of your choice, 1 1/2 cups freshly made basil pesto, 1 cup heavy cream, 1/2 cup grated Parmesan cheese, 1/2 cup chopped fresh basil, 1 cup cherry tomatoes halved, 1/4 cup chopped pine nuts, 2 tbsp olive oil, salt and pepper to taste.

Instructions

Start by cooking your pasta of choice according to the package instructions until al dente, then set it aside.

In a large skillet, heat the olive oil over medium heat.

Add the chopped pine nuts and cook for about 2-3 minutes or until lightly toasted, stirring frequently.

Remove the pine nuts from the skillet and set them aside with the cooked pasta.

In the same skillet, add the cherry tomatoes and cook for about 3-4 minutes or until they release their juices and start to soften.

Season with salt and pepper to taste.

In a large mixing bowl, combine the cooked pasta, toasted pine nuts, and cherry tomatoes.

Add the freshly made basil pesto and toss everything together until the pasta is well coated.

In a separate saucepan, heat the heavy cream over medium heat until it starts to simmer.

Remove the cream from the heat and stir in the grated Parmesan cheese until melted and smooth.

Season with salt and pepper to taste.

Add the cream and Parmesan mixture to the pasta mixture and toss everything together until well combined.

Stir in the chopped fresh basil.

Season the pasta with salt and pepper to taste, then serve immediately.

You should end up with 6 servings of creamy pesto pasta goodness!

Spicy Shrimp and Mango Salad

This refreshing Spicy Shrimp and Mango Salad combines succulent shrimp marinated in a zesty lime dressing with sweet diced mango, crunchy red onion, and peppery mixed greens, all tied together with a hint of spicy heat.

Ingredients

• 1 pound large shrimp, peeled and deveined
• 1 ripe mango, diced
• 1/2 cup red onion, thinly sliced
• 1/4 cup chopped fresh cilantro
• 1 jalapeno pepper, seeded and finely chopped
• 2 tablespoons olive oil
• 2 tablespoons freshly squeezed lime juice
• 1 teaspoon Dijon mustard
• 1/2 teaspoon honey
• Salt and pepper, to taste
• 6 cups mixed greens (arugula, spinach, etc.)

Instructions

Peel and de-vein the shrimp, then pat them dry with paper towels to remove excess moisture.

In a large bowl, whisk together olive oil, lime juice, Dijon mustard, and honey until well combined.

Add the chopped jalapeno pepper and whisk until smooth.

Add the shrimp to the bowl and toss to coat evenly with the marinade.

Cover the bowl with plastic wrap and refrigerate for at least 30 minutes or up to 2 hours.

While the shrimp is marinating, prepare the mango and onion by placing them in a separate bowl.

Sprinkle the chopped cilantro over the top and set aside.

In a large serving bowl, add the mixed greens and set aside.

Once the shrimp is done marinating, remove it from the refrigerator and add it to the serving bowl with the mixed greens.

Top the shrimp with the mango and onion mixture, then toss gently to combine.

Season with salt and pepper to taste, then serve immediately.

Turkey and Avocado Wrap

This recipe combines sliced grilled turkey breast, crispy vegetables, creamy avocado, and tangy hummus in a whole wheat tortilla wrap, perfect for a healthy and flavorful snack or light meal.

Ingredients

• One pound boneless, skinless turkey breast, cut into thin strips
• Six large tortilla wraps, whole wheat or whole grain
• Three ripe avocados, sliced
• Two cups mixed greens, such as arugula, spinach, and lettuce
• One cup cherry tomatoes, halved
• One cup cucumber, sliced
• One red bell pepper, sliced
• Two tablespoons hummus
• One teaspoon Dijon mustard
• Salt and pepper to taste
• Six slices of pepper jack cheese, optional

Instructions

Preheat a grill or grill pan to medium-high heat. Add the turkey strips and cook until browned on both sides and cooked through, about 5-7 minutes.

Meanwhile, toast the tortilla wraps by wrapping them in a damp paper towel and microwaving for 20-30 seconds.

Spread a tablespoon of hummus on each tortilla wrap, leaving a 1-inch border around the edges. Layer the mixed greens, cherry tomatoes, cucumber, and red bell pepper on top of the hummus.

Slice the cooked turkey into thin strips and place on top of the vegetables.

Add a slice or two of pepper jack cheese, if using. Top with sliced avocado and sprinkle with salt and pepper to taste.

Drizzle with Dijon mustard, if desired.

Fold the bottom edge of the tortilla up over the filling, then fold in the sides and roll the wrap up tightly. Repeat with the remaining ingredients to make five more wraps.

Serve immediately and slice in half, if desired.

Chicken Caesar Salad

This classic Chicken Caesar Salad recipe features oven-baked chicken, crisp romaine lettuce, tangy Caesar dressing, and crunchy croutons, all combined in a flavorful and refreshing meal perfect for any occasion.

Ingredients

• 1 1/2 pounds boneless, skinless chicken breasts, cut into 1-inch pieces
• 6 cups romaine lettuce, chopped
• 1/2 cup homemade or store-bought Caesar dressing
• 1 cup homemade or store-bought croutons
• 1 cup shaved Parmesan cheese
• 1/2 cup chopped fresh parsley
• 2 tablespoons freshly squeezed lemon juice
• 1 teaspoon Dijon mustard
• 1/2 teaspoon Worcestershire sauce
• 1/2 teaspoon garlic powder
• Salt and pepper, to taste

Instructions

Preheat your oven to 400°F (200°C).

Season the chicken with salt, pepper, garlic powder, and a pinch of Worcestershire sauce.

Toss the chicken to coat evenly and spread it out on a baking sheet.

Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through.

Let it cool completely.

In a large bowl, combine the chopped romaine lettuce, shaved Parmesan cheese, and chopped parsley.

In a small bowl, whisk together the Caesar dressing, lemon juice, and Dijon mustard until well combined.

Once the chicken has cooled, add it to the bowl with the lettuce mixture and toss to combine.

Drizzle the Caesar dressing mixture over the top and toss again to coat.

Divide the salad among six plates and top each with homemade or store-bought croutons.

Serve immediately and adjust the seasoning as needed.

Quick and Easy Falafel

This easy and flavorful recipe yields crispy on the outside and tender on the inside falafel patties, made with chickpeas, herbs, and spices, perfect for serving in pita bread or with your favorite toppings.

Ingredients

• 1 1/2 cups dried chickpeas, soaked overnight and drained
• 2 cloves garlic, minced
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh cilantro
• 1 tablespoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons all-purpose flour
• 2 tablespoons lemon juice
• 1/4 cup olive oil

Instructions

Preheat your oven to 375°F (190°C).

In a food processor, combine the chickpeas, garlic, parsley, cilantro, cumin, coriander, cayenne pepper, salt, and black pepper.

Process until the mixture is coarse and chunky.

Add the flour and lemon juice to the processor and process until the mixture is well combined.

Using your hands, shape the mixture into 6 patties, about 1 1/2 inches (3.8 cm) in diameter and 1/2 inch (1.3 cm) thick.

Place the patties on a baking sheet lined with parchment paper.

Drizzle with olive oil and gently roll them around to coat evenly.

Bake the falafel for 20-25 minutes, flipping them halfway through, until they’re golden brown and crispy on the outside, and cooked through.

Remove the falafel from the oven and let them cool for a few minutes on the baking sheet.

Serve hot and enjoy with your favorite toppings or in a pita bread!

Shrimp and Pineapple Skewers

This tropical-inspired recipe combines succulent shrimp, sweet pineapple, juicy cherry tomatoes, and crunchy red onion on colorful skewers, all infused with a savory Asian-inspired glaze and grilled to perfection.

Ingredients

• 1 pound large shrimp, peeled and de-veined
• 1 cup pineapple chunks
• 1 cup cherry tomatoes, halved
• 1/2 cup red onion, sliced
• 1/4 cup fresh cilantro, chopped
• 2 tablespoons olive oil
• 1 tablespoon soy sauce
• 1 tablespoon honey
• 1 teaspoon grated ginger
• 1/4 teaspoon red pepper flakes
• Salt and pepper to taste
• 6 bamboo skewers, soaked in water for at least 30 minutes

Instructions

Preheat your grill to medium-high heat. Thread a cherry tomato, a pineapple chunk, a shrimp, a red onion slice, and a few pieces of cilantro onto each bamboo skewer, leaving a little space between each piece.

In a small bowl, whisk together olive oil, soy sauce, honey, grated ginger, and red pepper flakes.

Brush the mixture evenly onto both sides of the shrimp and vegetables on the skewers. Season with salt and pepper to taste.

Place the skewers on the preheated grill and cook for 8-10 minutes, turning occasionally, until the shrimp are pink and cooked through.

Remove from heat and serve immediately.

Veggie and Hummus Wrap

This vibrant and healthy Veggie and Hummus Wrap is packed with a delicious mix of black beans, avocado, fresh herbs, and crunchy vegetables, all wrapped up in a whole wheat tortilla with a generous helping of creamy hummus.

Ingredients

• 1 cup cooked black beans
• 1 cup mixed greens
• 1 cup sliced cucumber
• 1 cup sliced bell peppers
• 1 cup sliced carrots
• 1/2 cup sliced avocado
• 1/4 cup chopped fresh cilantro
• 1/4 cup crumbled feta cheese (optional)
• 1/2 cup hummus
• 6 whole wheat tortillas or wraps
• Salt and pepper to taste

Instructions

Start by preparing your veggies – slice the cucumber, bell peppers, and carrots into thin strips and set them aside. Next, in a large bowl, combine the cooked black beans, mixed greens, sliced avocado, chopped cilantro, and crumbled feta cheese (if using).

In a small bowl, season the hummus with salt and pepper to taste.

Now, lay a whole wheat tortilla or wrap flat on a surface and spread about 2-3 tablespoons of the seasoned hummus down the center of the tortilla, leaving a small border at the top and bottom. Add about 1/2 cup of the veggie mixture on top of the hummus, followed by some sliced cucumber, bell peppers, and carrots.

Fold the bottom edge of the tortilla up over the filling, then fold in the sides and roll the wrap up tightly.

Repeat with the remaining ingredients to make a total of 6 wraps. Serve immediately and snack on!

Grilled Chicken and Pineapple Salad

This refreshing grilled chicken and pineapple salad is a perfect summer meal, combining the sweetness of pineapple and honey with the tanginess of feta cheese and apple cider vinegar, all tied together with a zesty dressing.

Ingredients

• 1 1/2 pounds boneless, skinless chicken breasts, cut into 1-inch pieces
• 3 cups mixed greens
• 1 cup pineapple chunks, fresh
• 1/2 cup chopped pecans
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh mint
• 1/4 cup olive oil
• 2 tablespoons apple cider vinegar
• 1 tablespoon Dijon mustard
• 1 teaspoon honey
• Salt and pepper, to taste

Instructions

Preheat your grill to medium-high heat and season the chicken with salt and pepper. Grill the chicken for 5-7 minutes per side, or until cooked through.

Let it rest for a few minutes before slicing into thin strips.

In a large bowl, combine the mixed greens, pineapple chunks, chopped pecans, and crumbled feta cheese. Set aside.

In a small bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, and honey until well combined.

To assemble the salad, place the mixed greens mixture on a serving plate or platter, then top with the sliced grilled chicken. Drizzle the dressing over the top and sprinkle with chopped fresh mint.

Serve immediately and adjust seasoning to taste.

Divide among 6 plates and serve.

Tzatziki Chicken Wrap

This refreshing Tzatziki Chicken Wrap recipe combines tender grilled chicken, crisp cucumber-yogurt sauce, and a hint of dill, all wrapped up in a warm flour tortilla, perfect for a light and flavorful meal.

Ingredients

• 1 pound boneless, skinless chicken breasts, cut into thin strips
• 6 small flour tortillas
• 1 large cucumber, peeled and grated
• 1 cup plain Greek yogurt
• 2 cloves garlic, minced
• 2 tablespoons lemon juice
• 1 teaspoon dried dill weed
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup chopped fresh parsley
• 1/4 cup crumbled feta cheese (optional)
• 1/4 cup chopped fresh mint (optional)

Instructions

Start by preheating your grill or grill pan to medium-high heat. Season the chicken strips with salt, pepper, and a pinch of dried dill weed.

Grill the chicken for about 5-6 minutes per side, or until it reaches an internal temperature of 165°F.

Let the chicken rest for a few minutes before slicing it thinly. While the chicken is cooking, combine the Greek yogurt, garlic, lemon juice, salt, and pepper in a bowl.

Mix well until smooth.

Add the grated cucumber and chopped parsley to the bowl and stir until the cucumber is fully coated with the yogurt mixture. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.

Assemble the wraps by spreading a layer of the cucumber-yogurt mixture on each tortilla, followed by a few slices of the grilled chicken, and a sprinkle of feta cheese and mint if using.

Fold the tortillas in half to enclose the filling. Serve immediately and repeat with the remaining ingredients.

Chicken and Arugula Salad

This refreshing summer salad combines grilled chicken, peppery arugula, sweet cherry tomatoes, tangy feta cheese, and crunchy nuts, all tied together with a zesty honey-Dijon dressing.

Ingredients

• 1 pound boneless, skinless chicken breast or thighs, cut into 1-inch pieces
• 6 cups arugula leaves
• 1 cup cherry tomatoes, halved
• 1/2 cup crumbled feta cheese
• 1/2 cup chopped pecans or walnuts
• 1/4 cup olive oil
• 2 tablespoons Dijon mustard
• 1 tablespoon honey
• 1 teaspoon lemon zest
• Salt and pepper to taste

Instructions

Grill or sauté the chicken in a pan until cooked through, about 5-7 minutes.

Let it cool completely.

In a large bowl, combine the arugula leaves, cherry tomatoes, feta cheese, and chopped nuts.

In a small bowl, whisk together the olive oil, Dijon mustard, honey, lemon zest, salt, and pepper to make the dressing.

Once the chicken has cooled, chop it into smaller pieces and add it to the bowl with the arugula mixture.

Pour the dressing over the top of the salad and toss to combine, making sure all the ingredients are coated evenly.

Divide the salad among six plates and serve immediately.

Roasted Veggie and Goat Cheese Wrap

This flavorful and nutritious wrap is filled with roasted vegetables, tangy goat cheese, and fresh herbs, all wrapped up in a whole wheat tortilla for a satisfying and healthy meal.

Ingredients

• 6 whole wheat tortillas, 1/2 cup goat cheese crumbles, 1 large red bell pepper, seeded and sliced, 1 large yellow bell pepper, seeded and sliced, 1 large red onion, thinly sliced, 2 large zucchinis, sliced, 2 large yellow squashes, sliced, 2 cloves garlic, minced, 2 tablespoons olive oil, 1 teaspoon salt, 1/4 teaspoon black pepper, 1/4 teaspoon paprika, 1/4 teaspoon dried oregano, 1/4 teaspoon dried thyme, 1/2 cup mixed greens, 1/4 cup chopped fresh parsley, 1/4 cup crumbled feta cheese (optional)

Instructions

Start by preheating your oven to 425 degrees Fahrenheit.

Next, in a large bowl, toss together the sliced red bell pepper, yellow bell pepper, red onion, zucchinis, yellow squashes, and minced garlic.

Drizzle with olive oil, salt, black pepper, paprika, dried oregano, and dried thyme.

Spread the vegetables out in a single layer on a baking sheet.

Roast in the preheated oven for about 30-40 minutes, or until the vegetables are tender and lightly browned.

While the vegetables are roasting, spread about 1-2 tablespoons of goat cheese crumbles onto the center of each tortilla, leaving a 1-inch border around the edges.

Once the vegetables are done, let them cool slightly.

Then, divide them evenly among the tortillas, placing them on top of the goat cheese.

Sprinkle a handful of mixed greens and chopped parsley over the roasted vegetables.

If using feta cheese, crumble it on top.

Fold the bottom edge of each tortilla up over the filling, then fold in the sides and roll the wrap up tightly.

Slice in half and serve immediately.

Chicken and Quinoa Bowl

This flavorful Chicken and Quinoa Bowl recipe combines cooked quinoa with seasoned chicken, sautéed onions, garlic, corn, bell peppers, and diced tomatoes, finished with a sprinkle of fresh cilantro for a nutritious and filling meal.

Ingredients

• 1 1/2 cups quinoa, rinsed and drained
• 3 pounds boneless, skinless chicken breasts, cut into 1-inch pieces
• 2 tablespoons olive oil
• 1 large onion, diced
• 2 cloves garlic, minced
• 1 cup frozen corn kernels
• 1 cup mixed bell peppers, diced
• 1 can (14.5 ounces) diced tomatoes
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 6 tablespoons chopped fresh cilantro (optional)

Instructions

Cook the quinoa according to package instructions and set aside.

In a large bowl, toss the chicken with 1 tablespoon olive oil, cumin, smoked paprika, salt, and pepper until the chicken is well coated.

Heat the remaining 1 tablespoon olive oil in a large skillet over medium-high heat.

Add the chicken and cook until browned on all sides and cooked through, about 6-8 minutes.

Transfer the chicken to a plate and cover with foil to keep warm.

Reduce the heat to medium and add the diced onion to the skillet.

Cook until the onion is translucent, about 5 minutes.

Add the minced garlic and cook for an additional 1 minute.

Add the frozen corn kernels and mixed bell peppers to the skillet, cooking until the vegetables are tender, about 5 minutes.

Stir in the canned diced tomatoes and cook for an additional 2-3 minutes, until the mixture is hot and bubbly.

To assemble the bowls, divide the cooked quinoa among six bowls, then top with the cooked chicken, vegetable mixture, and sprinkle with chopped cilantro if desired.

Summer Black Bean Salad

This refreshing summer salad combines black beans, corn, red bell pepper, cucumber, and cherry tomatoes in a zesty lime dressing, perfect for a light and flavorful side dish or main course.

Ingredients

• 1 cup dried black beans, soaked overnight and drained
• 2 cups corn kernels
• 1 cup diced red bell pepper
• 1 cup diced cucumber
• 1 cup cherry tomatoes, halved
• 2 tablespoons olive oil
• 2 tablespoons freshly squeezed lime juice
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• Salt and pepper, to taste
• 2 cloves garlic, minced
• 1/4 cup chopped fresh cilantro

Instructions

Rinse the soaked and drained black beans, then place them in a large bowl.

Add the corn kernels, diced red bell pepper, diced cucumber, and cherry tomatoes to the bowl.

In a small bowl, whisk together the olive oil, lime juice, ground cumin, smoked paprika, salt, and pepper.

Pour the dressing over the bean mixture and toss to combine.

Add the minced garlic and chopped cilantro to the bowl and toss again to combine.

Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld together.

Serve chilled, garnished with additional cilantro if desired.