Light meals for long days, warmer nights, and feeling your best.

Summer is all about sunshine, movement, and meals that fuel you without leaving you feeling sluggish. Whether you're managing your energy on GLP-1s, trying to beat the heat, or just craving something fresh, these light summer recipes are made to refresh, nourish, and satisfy.

Here’s your go-to guide for summer dishes that feel as good as they taste.

🥗 1. Summer Is a Season to Eat Light

Hot weather can naturally reduce your appetite—and that’s okay. But it’s still important to nourish your body with foods that hydrate, support digestion, and provide steady energy.

Key strategies for summer eating:
✅ Keep meals simple and fresh
✅ Prioritize hydration and fiber
✅ Choose lean protein and seasonal produce
✅ Limit heavy, greasy, or overly salty foods

🍓 2. Breakfast That Energizes (Without the Bloat)

Example: Berry & Banana Smoothie with Greek Yogurt

  • Frozen berries

  • Half a banana

  • Greek yogurt

  • A splash of almond milk

  • Chia seeds for fiber

💡 Tip: Add protein powder or nut butter for extra staying power, especially if you're using GLP-1 medications.

🥒 3. Salads That Actually Satisfy

Example: Zucchini Noodle Salad with Feta & Herbs

  • Spiralized zucchini

  • Cherry tomatoes

  • Feta cheese

  • Fresh mint and parsley

  • Lemon juice & olive oil

Light, crunchy, and perfect for hot days.

🐟 4. Proteins That Keep You Cool

Example: Citrus-Grilled Salmon

  • Marinate salmon in lemon, orange zest, and garlic

  • Grill and serve with cucumber slices or a watermelon-tomato salad

🐠 Salmon provides omega-3s and satiety without weighing you down.

🍑 5. Snack Smart, Not Heavy

Try These Summer-Friendly Snacks:

  • Sliced cucumber with hummus

  • Greek yogurt with peaches

  • Watermelon with mint

  • Frozen grapes or berries

  • Almonds and unsweetened coconut flakes

🌞 Your Summer Nutrition Goals

  1. Stay hydrated – add fruit to your water for flavor

  2. Eat enough protein – especially if your appetite is low

  3. Keep it simple – summer food doesn’t have to be complicated

  4. Enjoy seasonal produce – it’s fresher, tastier, and often more affordable

💚 Final Thoughts

Eating light doesn’t mean eating less—it means eating right for your body and the season. These recipes are designed to help you feel good, stay nourished, and enjoy every bite of summer.

Need personalized nutrition support this season?
👉 Schedule a virtual session with Compass Nutrition

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