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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