Summer is the perfect time to enjoy lighter, fresher meals that bring the whole family together. With longer days and warmer weather, it’s also an ideal season to introduce more seasonal fruit and veg into your weekly meal plan. Whether you’re cooking for fussy eaters or adventurous foodies, these five healthy family meals are easy to prepare, nutritious, and full of flavour.
1. Grilled Chicken & Vegetable Skewers
Nothing says summer quite like firing up the barbecue. Grilled chicken skewers are a simple and healthy way to please both kids and adults. Marinate diced chicken breast in olive oil, lemon juice, garlic, and herbs, then thread onto skewers with colourful veg such as peppers, courgettes, cherry tomatoes, and red onions.
Serve with a side of brown rice or couscous and a dollop of yoghurt dip. These skewers are also great for getting children involved in meal prep—let them choose and assemble their own combinations.
2. Mediterranean Quinoa Salad
This light yet filling dish is packed with protein, fibre, and heart-healthy fats. Cook quinoa and let it cool, then mix with chopped cucumber, tomatoes, red onion, olives, and crumbled feta. A simple dressing of olive oil, lemon juice, and a pinch of oregano ties everything together.
This independent school in Surrey suggests that it’s a fantastic option for school lunchboxes, picnics or an easy no-cook dinner. You can also add chickpeas or grilled halloumi for extra protein.
3. Baked Salmon with Herby New Potatoes
Salmon is rich in omega-3 fatty acids, making it a healthy choice for growing children and adults alike. Bake fillets in foil with a little lemon, garlic, and fresh dill. Serve alongside new potatoes tossed with parsley and a drizzle of olive oil.
For a boost of greens, add steamed broccoli or asparagus. This meal is quick to prepare, oven-friendly, and full of summery freshness.
4. Veggie-Packed Turkey Burgers
Swap beef for lean turkey mince and sneak in grated carrot, courgette, and finely chopped spinach to create a healthier version of the classic burger. Season well and pan-fry or grill until golden brown.
Serve in wholemeal buns with fresh lettuce, sliced tomatoes, and a smear of light mayo or mashed avocado. Pair with sweet potato wedges or a side salad for a well-balanced meal that feels like a treat.
5. Rainbow Stir-Fry with Tofu or Chicken
A stir-fry is a speedy, colourful way to use up whatever vegetables you have in the fridge. Think red cabbage, snap peas, peppers, and baby corn. Lightly fry with garlic and ginger, then toss in tofu or thinly sliced chicken breast for added protein.
Use low-sodium soy sauce and a splash of lime juice for zing. Serve over brown rice or noodles and garnish with sesame seeds or spring onions.
Healthy family meals don’t have to be complicated or bland. By using fresh, seasonal ingredients and simple cooking methods, you can whip up meals that nourish the body and bring joy to the dinner table. Give these summer recipes a try—and don’t be afraid to mix and match ingredients based on what your family loves!
