Splendid Summer: One week of fresh meals using summer’s most mouth-watering bounty
Here it is: A 7-day summer meal plan. The grocery list. And the recipes. All the work has been done for you. Every recipe is quick and easy. It is so simple and so delicious!
But that’s not all… this summer meal plan was created with four health-promoting components in mind, so not only will it taste incredible, but it will help your blood sugar, cholesterol, inflammation, heart, immune system, and bones. Here’s how:
Fiber in Your Summer Meals
Fiber has several health benefits including improving digestive health and blood pressure. This meal plan provides up to 35 grams of fiber daily from foods such as fruits and vegetables. Soluble fiber has been shown to improve glycemic control and lower cholesterol. It is incorporated into the summer meal plan from foods such as asparagus, strawberries, avocado, chia seeds and banana.
Enjoy Healthy Fats This Summer
Omega-3 and omega-9 fatty acids provide cardiovascular benefits, reduce inflammation, and improve immune function. Our summer meals plan incorporates omega-3 fats, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) from fatty fish which are associated with improved cognitive function. Omega-9 fats from foods such as nut butter and olive oil are combined with carbohydrates to reduce glycemic response.
Bone Building Nutrients
Calcium is a mineral that is essential for building healthy bones. Magnesium has a structural role in bone maintenance, influences bone-building cells, and modulates potential bone-damaging inflammation. This summer meal plan uses calcium-rich ingredients like alternative milk beverages such as almond and coconut milks. Magnesium is incorporated from food sources like chia seeds, peanut butter, and spinach.
Immune Support with Fresh Summer Fruit
Essential fat-soluble antioxidants like vitamin A and vitamin E support various cellular functions of our immune system and reduce oxidative stress in cells. This meal plan contains vitamin A sources like mango and tuna and incorporates vitamin E through healthy oils, nuts, and seeds. A lack of vitamin C can make you more prone to getting sick. This plan provides vitamin C from whole food sources like strawberries, pineapple, and kiwi.
Take a look at all the goodness you’re going to enjoy this summer:
