What I Eat in a Week (When It’s Too Hot to Cook)
Anti-inflammatory, pro-sanity meals I’ve been living on lately.
When the temperature rises, most wellness routines ask you to “keep showing up” as if hydration and ambition alone can make a stovetop feel like a spa day. In real life, summer in the kitchen is a test of your creativity and your willingness to abandon perfection.
This season, my meals have become less about performance and more about support. They’re colder, simpler, sometimes straight from the fridge, always easy to dress up or pare back. If you’re craving a guide to eating well without the heat or hassle, consider this your permission slip to keep it cool.
Mornings are about stable energy and not sweating before 8am.
A few summer staples:
Chia pudding with berries and almond butter: Made the night before, eaten straight from the jar.
Yogurt bowls: Greek or coconut, topped with seasonal fruit, flaxseed, and a swirl of honey.
Green protein smoothie: Spinach, frozen banana, chia seeds, almond milk, a scoop of plant-based protein, and a pinch of cinnamon.
Bonus move: Pour into a tall glass, add ice, top with granola. Instant cool-girl breakfast.
These options keep blood sugar balanced and digestion calm, without touching the stove.
The mid-day meal is my favorite place to skip the heat and play with color.
The formulas change, but the method stays the same: build a bowl, layer flavors, go heavy on lemon and olive oil.
Carrot Ribbon Salad:
Thinly ribboned carrots tossed with rice vinegar, sesame oil, lemon juice, olive oil, flaked sea salt, cracked black pepper, a handful of fresh herbs (cilantro, parsley, or dill), toasted sesame seeds, and a sprinkle of feta or dried currants for extra flavor.
Mediterranean chickpea bowl: Canned chickpeas, cucumbers, tomatoes, arugula, olives, a spoonful of feta, and lots of lemon-olive oil dressing.
Soba noodle salad: Chilled soba, edamame, shredded carrots, green onions, sesame seeds, and a simple miso-tahini sauce.
Everything is assembly, nothing is cooked longer than necessary. You can add tinned protein or cold meats such as tinned salmon, tuna , sardines or turkey slices.
When the sun is high and your focus is fading, snacks are less about protein bars and more about hydration + crunch:
Snap peas and hummus
Cold watermelon or cucumber with flaky salt and or freshly squeezed lemon juice
A handful of nuts or seeds for steady energy
Popsicles made from coconut water, berries, and a squeeze of lime
Refueling doesn’t have to feel clinical or complicated.
As the day winds down, I’m leaning into the least amount of prep possible:
Lemony lentil salad: Pre-cooked lentils, arugula, tomatoes, thin-sliced red onion, and a sharp lemon-olive oil dressing.
Rotisserie chicken (store-bought) with raw veggie platter: Minimal heat, maximum flavor, built for leftovers.
Sheet pan salmon (roasted once, served cold): Bake with zucchini and peppers, chill, then slice over greens the next night.
If you’re turning on the oven, make it count; double the batch for tomorrow’s no-cook meal.
Hydration gets an upgrade with:
Iced herbal teas (mint, hibiscus, ginger)
Infused water (citrus, cucumber, basil)
Bowl of cherries or peaches with hemp seeds
Dark chocolate square if you need a treat
Summer should taste easy.
What Actually Matters
A week of summer meals isn’t about getting it perfect; it’s about staying regulated, nourished, and sane when the heat turns up.
If it’s mostly from the fridge, eaten in the shade, and leaves you feeling better instead of busier, you’re doing it right.
Your turn:
What’s your go-to no-cook meal or snack when you’re done with the heat?
Reply, comment, or forward to a friend who needs permission to ditch the oven for the season.