Summer meal prep that saves time, energy and dishes. The recipes are approximate - they can be adapted to what's left in the fridge or what's in season. The result is a quick, easy and tasty plan suitable for warm days when there's no time (or inclination) to spend hours in the kitchen.
Ready in 30 minutes
Portions 3-4
Difficulty simple
Ingredients
🥘 1. Base: summer chickpea stew
A basic dish full of vegetables and flavour that can be used as:
- garnish to the meat
- basis for shakshuku
- a quick dinner with egg or feta
Ingredients:
- 1 can of Vapeur chickpeas - rinsed
- 1 small zucchini (or eggplant, asparagus, ...)
- 1 shallot (can be omitted)
- 1 cup tomato passata
- 1 diced tomato or a handful of cherry tomatoes
- 1 teaspoon ground paprika
- salt, pepper, basil to taste
- a drop of olive oil
Procedure:
Sauté shallots in olive oil, add vegetables, chickpeas and spices. Pour in the passata and let it bubble for 10-15 minutes. Season.
📝 TIP: It lasts for 2-3 uses in the box.
🍗 2. Protein: hot air fryer chicken
Prepare a portion of protein in advance - in a salad, with pita pancakes or just with a ragout.
Ingredients:
- 300-400 g chicken or turkey breast
- salt, pepper, spices to taste (paprika, garlic, herbs)
- a drop of olive oil
- wooden skewers for skewers (optional)
Procedure:
Cut the meat into cubes, season it and leave it whole or cut it into cubes and skewer it on skewers. Place in a hot air fryer at 180-190 °C for 10-12 minutes.
📝 TIP: Can also be used cold as a protein wrap or bowl.
🫓 3. Homemade pita pancakes on the pan
Ingredients (for about 4 pancakes):
- 100 g plain or spelt flour
- 100 g white yoghurt
- 1 teaspoon olive oil
- pinch of salt
- a couple of tablespoons of water as needed
Procedure:
Mix everything into a soft dough, roll out 4 pancakes and fry them in a pan on both sides until golden brown (about 1-2 minutes).
📝 TIP: Pita bread is ideal with chicken and chickpea ragout or hummus and vegetables. It's also great with cheese, like toasted halloumi. It's ideal to prepare the dough the day before and keep it wrapped in the fridge for quicker preparation.
🥗 Fresh salad: side dish or separate meal
A simple but flavourful summer salad is also perfect for meal prep.
Ingredients:
- Romaine lettuce
- Cucumber (thin slices or marigolds)
- Radishes
- Pine nuts (dry roasted)
- Lemon dressing with tahini (lemon juice + tahini + a drop of water + salt + pepper + honey or agave)
📝 TIP: The salad can be served as a side dish with meat, chickpea stew or as a filling for pita.
🍨 4. Dessert: Unbaked in a glass with mango and cottage cheese
Fast, fresh and full of protein - perfect for summer.
Ingredients (for 2 servings):
- a tub of semi-skimmed cottage cheese
- 1 tablespoon chicory syrup (or honey)
- 1 teaspoon grated coconut
- 1/2 ripe mango
- a few biscuits for the base
- 20 g white chocolate (grated on top)
(optional: protein, chia seeds for cream)
Procedure:
Mix cottage cheese with chicory syrup and coconut. Layer the biscuits, mango, cream and pour melted white chocolate into a glass.
📝 TIP: Store in the fridge - it will taste even better chilled!
💡 Combinations that arise:
➕ Chickpea stew + chicken + pita + salad = filling and balanced lunch
➕ Chickpea stew + eggs = quick shakshuka for dinner
➕ Chicken skewer + pita + tzatziki + vegetables = summer wrap to hand
➕ Fresh salad with pine nuts and tahini dressing, cheese = light side dish or stand alone
➕ Jarred mango dessert with cottage cheese = sweet spot or snack any time of day
Tips and tricks
○ Use seasonal vegetables and leftovers: instead of zucchini, use eggplant, spinach or peppers - work with what you have at home. Broccoli leftovers? Just roast it and add it to pita or stew.
○ Planning ahead: Just make a simple list before prep: 2 proteins, 1 side, 1-2 vegetable bases, 1 sweet. This will not only help with preparation, but also with efficient use of food.
Nutritional information
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