15 no-heat healthy meals for long, hot summer day

Get healthy meals for summer that are best eaten cold, including a free one-week healthy eating meal plan. Plus, we’ll share our top tips for surviving the summer heat!
Share this article

Who wants to turn on the oven or stove when it’s so hot outside?

Not us! In this article, we’ll cover the benefits of no-heat healthy meals and round up some of the best Healthy Mummy recipes from the 28 Day Weight Loss Challenge that let you stay chill.


Plus, we’ll include tips for surviving the heat of summer (especially if you’re pregnant!).

Jump ahead to read more:

What’s summer like for you?

Weight loss motivation summer

Summer is all about long days with the family, long days, family holidays, Christmas, beach walks, poolside hangs… and if you’re in Australia like us… it’s HOT!

Seriously, just check out those average maximum temperatures at major cities around Australia:

City Average maximum in January
Sydney 26.4
Melbourne 25.9
Brisbane 29.1
Canberra 28
Adelaide 28.5
Perth 31.6
Darwin 31.8
Hobart 21.6
Townsville 31.3
Alice Springs 36.4

Not to mention the humidity that can make it feel even hotter! With all that hot weather, it’s no wonder so many mums don’t feel like cooking in the kitchen all day or at night. It’s just too hot!

Luckily, you don’t have to switch on the oven or hotplates to make a delicious and healthy meal…

15 no-heat healthy meals

Grilled Chicken & Pineapple Salad Recipe

We’ve put together our favourite picks for healthy meals this summer – all zero heat before you eat!

Which makes them perfect for cooling you down and filling you up on a hot day. And they also double up as a great lunchbox option, too.

Summer breakfast recipes

Summertime Mango and Mint Smoothie

You can make (or at least mostly prepare) many of these delicious breakfast recipes the night before then stick them in the fridge. The perfect way to start the day! (Maybe you’ll even sneak breakfast back into bed.)

Cool lunch recipes

Whether you’re eating at home or bringing a packed lunch to work, these no-heat healthy meals can be made the night before then stored in the fridge so they’re ready to go.

No-heat dinner recipes

Poached Chicken, Avocado and Blood Orange Salad

Okay, we cheated, kinda. Most of these healthy meals require heat at some point unless you buy pre-cooked ingredients. But they’re all perfect to serve cold, so try to do your meal prep early in the day (before it gets too hot) and then you’ll be able to throw the cold ingredients together when it’s time for dinner.

Hot Tips to Eating Well to Look Great in Summer healthy meals

Week-long healthy meal plan for summer

It’s nice to see a bunch of healthy meal ideas and recipes, but we know it’s so much easier to prep ahead of time if you have a healthy meal plan to go off.

So, we’ve planned out all the above healthy meals into a weekly meal plan for you! Note that there are a few repeats (which means fewer ingredients to buy and recipes to figure out, yay!).

We’ve also added some bake and non-bake snacks perfect for summer. Now all you need to do is print off your plan, shop the ingredients, and go!

Breakfast Breakfast chocolate mousse with pistachios
Lunch Chicken Caeser wrap
Dinner Sweet potato and pesto rice salad
Snacks Sliced watermelon
Easy lemon and coconut bliss balls
Breakfast Summertime mango and mint smoothie
Lunch Chicken Caeser wrap
Dinner Chopped Greek pita salad
Snacks Carrot sticks with hummus
Raw bounty slice
Breakfast Choc-berry chia pudding
Lunch No-rice salmon avocado sushi
Dinner Poached chicken, avocado and blood orange salad
Snacks Raw cashews
Healthy choc chip cookie dough bliss balls
Breakfast Mango yoghurt with sweet macadamia crumbs
Lunch No-rice salmon avocado sushi
Dinner 5 ingredient soba noodles with salmon
Snacks Cherries
Gooey raspberry chia jam slice
Breakfast Chocolate breakfast smoothie bowl
Lunch Healthy eating vegetable wraps
Dinner Grilled chicken and pineapple salad
Snacks Grapes and peaches
Choc oat peanut butter bliss balls
Breakfast Banana and coconut caramel delight smoothie
Lunch Healthy eating vegetable wraps
Dinner Sweet potato and pesto rice salad
Snacks Celery sticks dipped in cream cheese
Crunchy roasted chickpea bites
Breakfast Chocolate chia breakfast mousse
Lunch Healthy eating vegetable wraps
Dinner Chopped Greek pita salad
Snacks Apple slices
Raw hazelnut mocha slice

Tip: It might seem like a lot of ingredients at first, but if you take the time to go through the above recipes, you’ll probably find you already have half of what you need sitting in your fridge and pantry.


How to stay cool this summer (even if you’re pregnant!)

Eating cool, healthy meals and drinking plenty of smoothies is one way to stay cool this summer, but it’s also important to keep comfortable throughout hot days, especially if you’re pregnant. Here are some more of our favourite ways to stay feeling cool even on the hottest summer days:

  • Use that aircon (or fan)!
  • Sit in a kiddie pool
  • Put ice in front of a fan to create a deliciously cool arctic breeze
  • Don’t eat salty foods – they’ll make your body retain more water
  • Get bandana. Wet. Wring. Tie on the head.
  • Drink loads of water
  • Bring a spray bottle with you and spritz water all over to cool down
  • Wear light, non-clingy fabrics
  • Stay out of the heat of the day
  • Do your errands first thing or in the evening

See more tips and ideas in this article: Ten ways to keep cool when you are hot and pregnant.

Share this article

Be part of our friendly and supportive community

Want FREE delicious recipes, fitness tips and great specials?