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Healthy Summer Recipes

It’s almost time to switch to flip-flops and enjoy some much needed family time. The warmer, longer, lazier days makes life feel less chaotic. Summer weekends at the beach, backyard barbecues, and outdoor dinners are almost here. It is important to enjoy the summer but it is also important to keep your nutrition in check. It can be hard to enjoy summer without being overwhelmed by high-calorie, fatty foods and large portions at every turn. Ice cream, hot dogs, burgers – the temptation to get a plateful is probably more that your resolve can handle.

Summer brings an abundance of fresh, flavorful fruits, vegetables and other great produce packed with nutrients. To help you get through the summer without jeopardizing your health regime we’ve put together some healthy summer recipes that are delicious and healthy. The healthy summer recipes below are just a handful of dishes The Biggest Loser Resort guests will typically eat whilst they are on our program.

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Millet & Egg Scramble with Spinach

  • 2 eggs scrambled
  • 1 tablespoon almond milk
  • ½ tablespoon olive oil
  • ¼ teaspoon minced garlic
  • Salt & pepper
  • ¼ cup cooked millet or Farro
  • 1 tablespoon nutritional yeast
  • 1oz. fire roasted salsa

Heat oil in a nonstick skillet on medium-low heat. Cook minced garlic in oil for about one minute. Meanwhile, whisk two eggs with almond milk, salt, and pepper. Set aside. Add spinach to skillet. Cook for about 30 seconds. Pour egg mixture into the skillet. Let it sit for about 10 seconds, then start beating the eggs quickly toward the
center of the pan with a wooden spoon. When the eggs look nearly cooked, add cooked quinoa to skillet. Mix in well. Transfer to plate or bowl and garnish with nutritional yeast. Serve with a side of salsa.

Nutrient info per serving: 295 calories, 17g protein, 16g fat, 18g carbohydrates, 2g fiber

Cuban Black Bean Soup (Serves 6)

  • ¾ cups carrots, chopped
  • 6 oz black beans, drained and rinsed
  • 1 clove garlic
  • ⅓ cup Spanish onion, chopped
  • 1 Tbsp fresh cilantro, chopped
  • 1 tsp chipotle, canned and chopped
  • 1 tsp ground cumin
  • 6 cups vegetable broth, low sodium, organic
  • ⅓ cup green onion, chopped
  • ½ tsp zest of lime
  • 3 tsp plain non fat Greek yogurt

Add all ingredients except scallion, cilantro and yogurt in soup pot. Bring to a boil. Simmer until vegetables are soft. Add the cilantro and puree in blender. Garnish with chopped green onions and a swirl of Greek yogurt.

Nutrient info per serving: 149 calories, 1g fat, 29g carbohydrate, 7g protein, 6g fiber

Asian Spinach Rice Bowl with Lime Drizzle and Salmon (Serves 4)

  • 1 Cup jasmine rice, cooked
  • 2 Teaspoons unsalted butter, organic
  • 1 Large clove garlic, minced
  • ¼ Teaspoon red pepper flakes
  • 3 Tablespoons pure maple syrup
  • 3 Tablespoons fresh lime juice
  • 3 Tablespoons liquid aminos or low-sodium soy sauce
  • 1 Teaspoon cornstarch, non-GMO
  • 4 Salmon fillets (4 ounces each) skin removed
  • 1 Teaspoon extra-virgin olive oil
  • 2 Packages (5 ounces each) baby spinach
  • 2 Teaspoons black sesame seeds

Heat oven to 400°F. Cook rice as directed on package. In a small saucepan, melt butter over medium heat. Sauté garlic and pepper flakes until garlic is lightly golden, 1 minute. Add syrup, juice and liquid aminos/soy sauce; cook until bubbling, 3 minutes. In a bowl, combine cornstarch and 1 teaspoon water; stir into garlic glaze. Cook until slightly thick, 1 minute. Arrange fish fillets on a parchment-lined baking sheet. Spread 1 teaspoon glaze over each fillet. Roast until just cooked through, 12 minutes. In a medium skillet, warm oil over medium heat. Add 1 package spinach; sauté until just wilted. Remove from pan; set aside. Repeat with second package spinach. Divide rice among 4 bowls; top each with 1/4 spinach and 1 salmon fillet, broken into large pieces. Drizzle with remaining sauce; sprinkle each with 1/2 teaspoon sesame seeds.

Nutrient info per serving: 355 calories, 12g fat, 35g carbohydrate, 29g protein, 4g fiber

Turkey Meatloaf with Grilled Vegetables (Serves 6)

  • 30 oz ground turkey – serving size 5 oz.
  • ½ cup gluten free bread crumbs
  • 2 eggs
  • 3 cups spinach, cooked and chopped
  • 1 cup zucchini, shredded
  • 1 cup carrots, shredded
  • ½ cup Spanish onion, minced
  • 2 cloves garlic, minced
  • 1 tsp dried oregano
  • ¼ tsp sea salt
  • ½ cup red bell pepper, diced
  • 4 fl oz organic ketchup
  • 1 Tbsp Italian parsley, chopped
  • 2 cups zucchini, grilled and sliced 1” thick
  • 2 cups yellow squash, grilled and sliced 1” thick
  • 6 portabella mushrooms, grilled
  • 1 cup red onion, grilled and sliced 1” thick

Preheat oven to 350 degrees. Combine meat with cooked spinach, carrot, zucchini, red pepper, garlic, bread crumbs, eggs and seasonings. Mix well and place in meat loaf tin. Cover and bake for 40 minutes. Remove from oven and discard any fat drippings. Place back in the oven until crisp on top for an additional 15 minutes. Place on
serving platter and let rest for 10 minutes before slicing. Grill the zucchini, squash, mushrooms, and divide evenly.

Nutrient info per serving: 383 calories, 14g fat, 29g carbohydrate, 37g protein, 6g fiber

Berries Brûlée (Serves 2)

  • 1 cup assorted mixed berries
  • 3 Tbsp sour cream, nonfat
  • ¼ tsp vanilla extract
  • ½ tsp coconut palm sugar

Place ½ cup berries into a ramekin. Preheat broiler. Cream the vanilla and sour cream together. Spoon evenly over berries. Top each with ¼ tsp sugar. Brown under the broiler or brûlée with a blow torch.

Nutrient info per serving: 46 calories, 0g fat, 10g carbohydrate, 1g protein, 1g fiber

Chocolate Covered Strawberries (Serves 4)

  • 8 strawberries, large with stem
  • 1½ oz bittersweet chocolate, 70% cacao, Callebaut

Note: Wash all strawberries thoroughly! The strawberries will need to be dried prior to dipping in chocolate or else the chocolate won’t stick to the strawberry. Next melt the chocolate using a double boiler. Cover a sheet pan with parchment paper. Once the chocolate is melted remove from the heat. Then dip the strawberries into the chocolate and place on the sheet pan. Chill before serving to harden the chocolate. Serve 2 strawberries per person.

Nutrient info per serving: 46 calories, 0g fat, 10g carbohydrate, 1g protein, 1g fiber

Healthy Snacks

Healthy Summer Recipes - Snacks

Healthy snacking is very important because it bridges the gap between meal times, keeps your metabolism firing and controls you appetite to avoid overeating.

Healthy Snack Recipes >>>

Healthy Meals

Healthy Summer Recipes - Meals

Since dinner is your last meal of the day it’s important to make healthy choices because you won’t eat again for at least another 8 ten hours or so.

Healthy Meal Recipes >>>

Healthy Desserts

Healthy Summer Recipes - Dessert

Many of us enjoy a dessert after a meal, it’s vital that you do not load your body with sugary foods which will jeopardize your weight loss goals.

Healthy Dessert Recipes >>>