When our AC is working overtime (it’s currently 98 degrees in Denver), the last thing I want to do is stand over our stove. This is the time of year when I most crave food that requires minimal effort. Enter: 10-minute meals. These have become my seasonal saving grace. As a mom navigating hormone balance, nourishing myself is a non-negotiable. But—most importantly—it has to be realistic. Below, I’m sharing exactly what I eat on hot summer days: no oven required, everything ready in no time, and each option designed to support energy. Let’s dig in.
Image above by Michelle Nash
Why I’m Relying on Quick Meals This Summer
Here’s the irony: Summer should feel slower. Longer days, lighter schedules, more time outside. But in reality? It can be downright chaotic. Especially with little ones at home. Between juggling naps, snack requests, work tasks, and trying to stay hydrated, the last thing I have time (or patience) for is a complicated meal. That’s why I’m leaning hard on 10-minute meals. My current favorites? A chilled grain bowl with smoked salmon, a protein smoothie at my desk, or a super satisfying pesto and tuna toast. Simple, no-fuss, and easy on the belly.
How I Build a Hormone-Friendly Plate—Fast
No matter the season, I always aim to build meals that keep digestion happy and support hormonal pathways. When time is short and the weather’s hot, I keep it simple with a 4-part formula:
Protein + Fiber-rich Carb + Healthy Fat + Color
Protein
Helps stabilize blood sugar, supports lean muscle, and provides amino acids for hormone production. Think tinned fish, rotisserie chicken, hard-boiled eggs, Greek yogurt, protein powder, cottage cheese, or leftover steak.
Fiber-Rich Carbs
Aid digestion, improve gut health, and help remove excess estrogen via the bowels. Think sprouted grain toast (Ezekiel bread), chickpeas, lentil pasta, quinoa, and brown rice.
Healthy Fats
Help your body make sex hormones and support brain health. Think avocado, tahini, extra virgin olive oil, nuts, seeds, nut butter.
Colorful Plants
For balancing blood sugar and boosting antioxidants. Think cherry tomatoes, arugula, berries, cucumbers, bell peppers, herbs.
Together, these components help reduce inflammation, balance mood, and support energy and satiety—no matter how hectic the day (or how hot the weather).
Pantry and Fridge Staples for 10-Minute Meals
Another favorite “lazy girl” lunch idea? A few scoops of cottage cheese, chopped avocado, sliced cucumber, a forkful of sauerkraut, and black pepper. I love to scoop this up with seedy crackers or Siete tortilla chips. The key to making meals like this? A stocked kitchen. These are my must-haves for summer meals on the fly:
Fridge:
- Hard-boiled eggs
- Non-fat Greek yogurt or low-fat cottage cheese
- Pre-cooked grains (like frozen quinoa or brown rice)
- Cucumber, carrots, bell peppers
- Avocados
- Lemons
- Fresh herbs
- Hummus
- Rotisserie chicken
- Fermented foods: sauerkraut, kimchi, pickled onions
- Berries, apples, nectarines
Pantry:
- Tinned fish (wild salmon, tuna, sardines)
- Nut butters and mixed seeds (pumpkin, hemp, chia, flax)
- Seedy crackers (Mary’s Gone, Ella’s Flats)
- Shelf-stable protein powder
- Dried lentils or chickpea pasta
- Olive oil, balsamic vinegar, coconut aminos, hot honey
- Shelf-stable plant-based milks (like flax or coconut)
My Go-To 10-Minute Meals for Hot Days
With these ingredients on hand, pulling together a quick (but totally satisfying) minute meal becomes second nature. It’s like meal prep without the pressure—just toss, layer, or blend and you’re done.
1. Vanilla Protein Smoothie
My hyperfixation combo: one scoop of vanilla protein powder, frozen zucchini, frozen wild blueberries, spoonful of almond butter, chia seeds, a handful of spinach, and flax milk. Blend and top with bee pollen and grain-free granola.
2. Mexican Chopped Salad
This is one of those meals that tastes like it took effort—but really didn’t. I prep the components ahead of time for this Mexican Chopped Salad, so when I need something fast, it’s just a matter of throwing it all in a bowl. The combo of crunchy veggies, creamy avocado, zippy lime dressing, and a sprinkle of cheese is so satisfying and refreshing. It’s fiber-packed, blood sugar-friendly, and endlessly customizable.
3. Cottage Cheese Bowl (Savory or Sweet)
Be it breakfast or lunch, a cup of cottage cheese goes a long way to fuel your day with protein and gut-friendly benefits.
- Savory: Cottage cheese, cherry tomatoes, avocado, dill, sea salt, and extra-virgin olive oil.
- Sweet: Cottage cheese, berries, cinnamon, basil seeds, raw honey, and almond butter.
Cottage Cheese Bowl
A major morning boost.
4. Wraps or Summer Rolls
Fill collard greens, nori sheets, or rice paper wraps with sliced veggies, leftover chicken or tofu, and dip in peanut or tahini sauce. I’ll also batch tempeh and make these tempeh spring rolls!
Tempeh Spring Rolls
Rice has never been more fun.
5. Double-Protein Yogurt Bowl
If I’m not having a smoothie for breakfasts, I’m likely having this: Greek yogurt mixed with chocolate collagen peptides, flaxseeds, hemp seeds, raspberries, and walnuts. High-protein, high-fiber, and rich in omega-3 fatty acids.
6. Open-Faced Sandwich
Breakfast, lunch, or dinner, you can’t go wrong with toast. Lately, I’ve been smashing avocado on toasted sourdough with sliced turkey and Everything But The Bagel seasoning. For tang and probiotics, I’ll add pickled onions or saurkraut. I finish it off with a handful of arugula and extra-virgin olive oil. It’s perfection! And when I have them on hand, a side of cherries over ice—always.
7. Cold Pasta Bowl
Toss cooked lentil or chickpea pasta (made ahead) with pesto, arugula, and cherry tomoatoes. Add tuna, chicken, or white beans. Endless pasta-bilities here.
8. Snack Plate Lunch
Don’t underestimate a charcuterie-style plate! Think sliced apple, chopped cucumber, carrot sticks, a few wedges of manchego, flax crackers, and hummus. Balanced and satisfying.
Let Summer Be Simple
If there’s one thing I’ve learned this season, it’s that nourishing meals don’t have to be complicated. When you focus on a few real, seasonal ingredients and give yourself permission to keep things simple, your body will thank you. Ten-minute meals aren’t just about saving time—they’re about honoring your energy, your hormones, and the rhythm of summer. So whether you’re chasing kids, juggling work, or just too hot to cook, trust that these quick meals can do a lot of heavy lifting.
Edie Horstman
Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.
