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Summer Meals!

Summer is finally here!

What better way to enjoy the summer than with simple, easy, delicious, and nutritious meals!

Here are Linked Fit's top 3 go-to summer meals. All three of these meals are filling and low in calories! Learn how to make these meals and get the calories/macros. Plus, some simple ways to make it more suitable for all different nourishment habits!


Meal 1: Italian Chicken & Rice w/ Side Salad

Ingredients & Serving Size

  • 4 oz: Chicken breast

  • ¼ cup (uncooked): Rice (white)

  • ¼ cup: Pasta sauce of choice (Prego - Traditional)

  • 30 g: Lettuce

  • 1 tbsp: Raspberry vinaigrette (Marie’s)

  • Seasonings/Extras: Italian seasoning, garlic powder and PAM


  1. Start by seasoning and cooking chicken

  2. Bake or cook on stove top. Stove top - lightly spray pan with PAM. Baking - bake at 375 for about 35 mins (depends on the size of chicken)

  3. While chicken is cooking, cook rice according to package

  4. Once everything is cooked, rinse and wash lettuce

  5. Warm up sauce

  6. Now it’s as simple as that - PLATE!

  7. Load ½ of the plate with lettuce and top with vinaigrette

  8. Load the other half of the plate with chicken and rice, finally top with pasta sauce

  9. ENJOY!

Tips & Tricks

  • Looking for a lower carb/calorie meal - swap out the rice for “riced” cauliflower, or a 50/50 rice & “riced” cauliflower. If you swap for the “riced” cauliflower you can add more! More volume = less calories.

  • Summer time means the grills are out - add some more flavor by grilling the chicken

  • If watching fat content PAM is a great alternative. But if looking for the extra fat, olive oil will be a perfect swap.

Calories & Macros

  • Total Carb (g) = 47

  • Total Protein (g) = 28

  • Total Fat (g) = 5

  • Total Calories = 338


Meal 2: Turkey Wrap w/ Lettuce, Tomatoes, Balsamic Vinaigrette, Side of Broccoli

Ingredients & Serving Size

  • 1 wrap: Tortilla wrap (Mission GF medium wraps)

  • 10 g: Lettuce of choice

  • 3: Cherry tomatoes

  • 2.3 oz: Turkey (lunch meat)

  • 1 tbsp: Honey balsamic vinaigrette (Simple Truth)

  • 85 g: Broccoli


  1. This is a simple one!

  2. Steam broccoli

  3. Warm up tortilla

  4. Assemble wrap

  5. Layer turkey, lettuce, tomatoes, and drizzle with vinaigrette

  6. Enjoy!

Tips & Tricks

  • You can absolutely change up the sides! I also enjoy this wrap with a side of berries and cucumbers. Super refreshing!

  • You can also swap the lunch meat for chicken or even ground turkey. Would provide more protein.

  • Play around with different wraps!

  • We prefer to warm up the tortilla on the stove top. Gives it a little flavor and texture!

Calories & Macros

  • Total Carb (g) = 37

  • Total Protein (g) = 18

  • Total Fat (g) = 8

  • Total Calories = 282


Meal 3: Shrimp & Guac w/ Side of Strawberries & Cucumbers

Ingredients & Serving Size

  • 4 oz: Shrimp

  • 2 tbsp: Guac (Cabo Fresh)

  • 10 g: Lettuce

  • 100 g: Strawberries

  • 75 g: Cucumbers

  • Seasoning: Smoked paprika & garlic


  1. Season and pan fry shrimp with PAM

  2. Chop up strawberries and cucumbers

  3. Once shrimp is cooked - PLATE!

  4. Lay a bed of lettuce down and place shrimp on top with guac

  5. Serve with fruits and veggies

  6. Enjoy!

Tips & Tricks

  • If you want a few extra calories this meal makes for a perfect wrap!

  • Mix up you sides with a different assortment of fruits and veggies.

  • Make it more interesting and make your guac from scratch!

  • This is a very low calorie meal. So fill your other plates up!

  • Using the pre made guac lowers the fat content, using fresh avocados will increase calories and fat content.

Calories & Macros

  • Total Carb (g) = 14

  • Total Protein (g) = 30

  • Total Fat (g) = 5

  • Total Calories = 168


We hope you enjoy these meals as much as we do! They are simple, easy, delicious, and nutritious! They can me made and eaten on the spot, or saved for later when on the go! Have fun with your food and meals. Enjoy the process from start to finish! Eating the foods you enjoy will encourage you to continue to build healthy habits for life! You are more likely to stay compliant to any habit when you embrace and enjoy it.

Looking for more recipes? Check out our RECIPE articles.



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