Nutritionist and doctor approved
Packed with plant points
Balanced recipes combining protein, fibre and healthy fats
Everyday ingredients
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Dessert included
When the weather warms up, the way we want to eat naturally shifts. Heavier meals tend to feel less appealing, but that doesn’t mean we need to compromise on nourishment. This meal plan is designed to strike that balance, offering food that feels lighter, fresher and easier to eat in the heat, while still keeping you full and energised throughout the day.
At the core of the plan is a simple principle: balance. Each recipe includes a combination of protein, fibre and healthy fats, helping to support steady energy without the need to overthink it. Ingredients such as butter beans, oats, chia seeds and avocado are used alongside plenty of fresh fruit and vegetables, creating meals that are both satisfying and naturally nourishing. It’s not about strict rules or specific targets, but about building meals that work with your body and your routine.
Variety is also an important part of eating well, especially during summer when routines can be less structured. This plan includes a mix of different meal types to keep things interesting and adaptable. Some recipes are ideal for preparing ahead, like the smashed potato quiche, which can be made in advance and enjoyed across a few days. Others are designed for busier moments, coming together in under 20 minutes, such as the butter bean spaghetti. There are also dishes that are best enjoyed fresh, like the crispy rice salad, bringing in texture and contrast that feels particularly suited to warmer days.
Enjoyment is a key part of consistency, so there is space here for something sweet too. Recipes like the avocado brownies and mango chia pudding offer a more balanced way to include desserts, giving you something to look forward to without feeling excessive or out of place within the overall plan. It’s a reminder that nourishing food should still feel enjoyable, not restrictive.
Importantly, nothing in this plan is designed to be complicated. The recipes use accessible ingredients and straightforward methods, making them realistic to fit into everyday life. Whether you’re cooking for yourself or for others, the aim is to support a way of eating that feels manageable, even when schedules are busy or routines are less predictable.
Ultimately, this meal plan is about making healthy eating feel simpler. Food that tastes good, supports your energy, and fits into your day without adding pressure. A way of eating that works with summer, rather than against it.
Dr. Divya Sharma’s Nourishing Summer Meal Plan
Monday
Breakfast: Cinnamon crêpes with nut butter, sliced banana & raspberries
Lunch: Roast asparagus bowls with tahini lemon dressing
Dinner: *New* Spiced smashed potato quiche
Snack: *New*Avocado chocolate brownies
Tuesday
Breakfast: Poached eggs with smashed avocado & tomatoes
Lunch: Baked trout with fennel, radish & rocket salad
Dinner: *New* Spiced smashed potato quiche
Snack: *New*Pistachio date cake
Wednesday
Breakfast: Summer porridge
Lunch: *New* Crispy rice salad
Dinner: *New* Creamy butter bean spaghetti
Snack: *New*Avocado chocolate brownies
Thursday
Breakfast: *New* Sweet potato muffins
Lunch: *New* Crispy rice salad
Dinner: *New* Creamy butter bean spaghetti
Snack: *New*Avocado chocolate brownies
Friday
Breakfast: *New* Sweet potato muffins
Lunch: Herby broccoli & pea soup
Dinner: Cauliflower, olive & lentil tagine
Snack: *New*Avocado chocolate brownies
Saturday
Breakfast: *New* Mango chia pudding
Lunch: Herby broccoli & pea soup
Dinner: Chickpea & nut burgers with sweet potato chips
Snack: *New*Pistachio date cake
Sunday
Breakfast: *New* Mango chia pudding
Lunch: Salsa spaghetti with sardines
Dinner: Cauliflower, olive & lentil tagine
Snack: *New*Pistachio date cake
