Seasonal Eats: Nutritious Recipes for Summer

Summer is the perfect time to level up your nutrition game. With farmer’s markets bursting with colour and fresh produce at its peak, eating healthy feels easier (and tastier) than ever. Whether you’re running after a toddler, training for your next race, or just trying to beat the heat while staying energized, seasonal summer foods can help you feel your best from the inside out.

Here’s how to take advantage of summer’s bounty—with simple, nutritious recipes that are light, hydrating, and packed with fitness-supporting nutrients.

Why Seasonal Eating Matters

Seasonal eating isn’t just trendy—it’s smart. When you eat foods that are in season:

• They taste better – Ripe, local produce is more flavourful and vibrant.

• They’re more nutrient-dense – Produce loses nutrients as it sits in storage or travels long distances.

• You save money – In-season items are usually more affordable and abundant.

• You’re naturally eating in sync with your body’s needs – Think hydrating watermelon during hot days or antioxidant-rich berries after a sweaty workout.

5 Nutritious Summer Recipes to Fuel Your Life

1. Grilled Chicken & Peach Arugula Salad

Why it works: This is a powerhouse meal with lean protein, fiber, and anti-inflammatory goodness.

Ingredients:

• 4 oz grilled chicken breast

• 2 cups arugula

• 1/2 ripe peach, sliced

• 1/4 avocado

• 2 tbsp crumbled goat cheese

• 1 tbsp balsamic glaze

How to make it:
Layer the arugula, grilled chicken, peach slices, and avocado. Sprinkle goat cheese and drizzle with balsamic glaze. Serve chilled or at room temp.

2. Hydrating Watermelon Electrolyte Smoothie

Why it works: This post-workout recovery drink rehydrates and replenishes with natural electrolytes.

Ingredients:

• 1.5 cups cubed watermelon

• 1/2 frozen banana

• Juice of 1/2 lime

• Pinch of sea salt

• 1/2 cup coconut water

• Handful of ice

How to make it:
Blend until smooth and enjoy after your summer sweat session.

3. Zucchini Noodles with Lemon-Garlic Shrimp

Why it works: Low-carb, high-protein, and loaded with anti-inflammatory garlic and fresh herbs.

Ingredients:

• 1 medium zucchini, spiralized

• 5–6 large shrimp, peeled and deveined

• 1 tsp olive oil

• 1 garlic clove, minced

• Juice of 1/2 lemon

• Fresh parsley, salt, and pepper

How to make it:
Sauté shrimp in olive oil with garlic until pink. Toss in zucchini noodles, lemon juice, and herbs. Cook for 1–2 minutes until warm but crisp.

4. Berry Protein Overnight Oats

Why it works: Ideal for early mornings or a grab-and-go pre-workout meal.

Ingredients:

• 1/2 cup rolled oats

• 3/4 cup unsweetened almond milk

• 1 scoop vanilla protein powder

• 1/2 cup mixed berries (strawberries, blueberries, raspberries)

• 1 tsp chia seeds

How to make it:
Combine all ingredients in a jar. Stir well, refrigerate overnight, and grab it in the morning.

5. Summer Veggie Grill Packets

Why it works: Perfect for BBQ nights—packed with fiber, antioxidants, and flavor.

Ingredients:

• 1/2 cup cherry tomatoes

• 1/2 zucchini, sliced

• 1/2 red bell pepper, chopped

• 1/4 red onion, sliced

• 1 tsp olive oil

• Fresh basil, salt, and pepper

How to make it:
Wrap veggies in foil, drizzle with olive oil, and season. Grill for 10–12 minutes or roast in the oven at 400°F.

Bonus Summer Tips for Staying Nourished

• Hydrate often: Aim for at least half your body weight in ounces of water daily. Add lemon, mint, or cucumber for a refreshing twist.

• Plan around what’s fresh: Build meals starting with seasonal produce, then add your proteins and healthy fats.

• Keep it light but satisfying: Think lean proteins, fruits, veggies, whole grains, and fats like avocado or nuts for satiety.

Eating with the seasons doesn’t have to be complicated—it just means leaning into what nature’s offering right now. Summer is a beautiful time to simplify your meals, enjoy vibrant flavors, and nourish your body with foods that truly support your energy, recovery, and goals.

So hit the market, fire up the grill, and enjoy what summer tastes like. You’ll feel the difference in every workout, every busy day, and every sweaty adventure you take on.