Light and Refreshing High-Protein Summer Recipes

Summer’s the time for sun and fun, but maintaining muscle mass is as important as ever when the layers of clothing come off, and eating heavy protein meals can be daunting.  However, high-protein meals don’t have to be heavy; lean proteins pair incredibly well with the great fresh veggies of the season and can be light and energizing.  Here are high-protein summer recipes to keep your body thriving through the season:

1. Citrus Grilled Shrimp with Arugula Salad

Ingredients (Serves 2):

• 1 lb raw shrimp, peeled and deveined
• Juice of 1 lemon and 1 lime
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1/4 tsp sea salt
• 4 cups arugula
• 1/2 avocado, sliced
• 1/2 cucumber, thinly sliced
• Optional: red chili flakes

Instructions:

1. In a bowl, mix lemon and lime juice, garlic, olive oil, and salt. Toss shrimp to coat and marinate for 15 minutes.
2. Heat a grill pan or outdoor grill to medium-high. Grill shrimp for 2–3 minutes on each side until opaque.
3. Plate arugula, avocado, and cucumber. Top with shrimp and sprinkle with chili flakes if desired. Serve immediately.

Approx. Protein: 25g per serving

2. Chilled Greek Yogurt Cucumber Soup

Ingredients (Serves 2):

• 1 1/2 cups plain Greek yogurt
• 1 large cucumber, peeled and grated
• 1 clove garlic, minced
• 1 tbsp fresh dill, chopped
• Juice of 1/2 lemon
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a bowl, combine all ingredients and mix well. Thin with cold water if needed to reach soup consistency.
2. Chill for at least 30 minutes.
3. Serve garnished with extra dill and a drizzle of olive oil.

Approx. Protein: 18g per serving

3. Tuna-Stuffed Avocados

Ingredients (Serves 2):

• 1 can wild-caught tuna (5–6 oz), drained
• 1/4 cup plain Greek yogurt or mashed avocado
• 1 tbsp lemon juice
• 1 stalk celery, finely chopped
• 1 tbsp red onion, finely chopped
• Salt and pepper to taste
• 1 ripe avocado, halved and pitted

Instructions:

1. In a bowl, mix tuna, yogurt, lemon juice, celery, onion, salt, and pepper.
2. Scoop tuna mixture into each half of the avocado.
3. Serve chilled, with a sprinkle of paprika or fresh herbs if desired.

Approx. Protein: 24g per serving

4. Watermelon & Feta Quinoa Bowl

Ingredients (Serves 2):

• 1 cup cooked quinoa, cooled
• 1 cup cubed watermelon
• 1/4 cup crumbled feta cheese
• 1/2 cup canned chickpeas (or grilled chicken), drained and rinsed
• 2 tbsp chopped fresh mint
• Juice of 1 lime
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine all ingredients and toss gently.
2. Chill before serving for extra refreshment.
3. Optionally drizzle with a bit of olive oil.

Approx. Protein (with chickpeas): 20g per serving

5. Lentil and Herb Salad with Soft-Boiled Eggs

Ingredients (Serves 2):

• 1 cup cooked French green lentils
• 2 large eggs
• 1/2 cup cherry tomatoes, halved
• 2 tbsp chopped parsley
• 2 tbsp chopped dill
• 1 tbsp olive oil
• 1 tsp Dijon mustard
• 1 tsp red wine vinegar
• Salt and pepper to taste

Instructions:

1. Cook eggs: Bring water to a boil, gently lower in eggs, and boil for 6.5 minutes. Cool in ice water, peel, and set aside.
2. In a bowl, mix lentils, herbs, tomatoes, oil, mustard, vinegar, salt, and pepper.
3. Divide between plates and top with halved soft-boiled eggs.

Approx. Protein: 22g per serving

With these delicious and refreshing high-protein meals you can thoroughly enjoy your summer and stay strong throughout.

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