Get ready to feel good, eat well, and stay snatched all summer long.
I created this 21-day Snatched Summer meal plan for anyone who’s tired of wondering what’s for dinner, struggling to hit their protein goals, or just wants to feel more confident without spending hours in the kitchen.
Every recipe is quick, flavorful, and made with real ingredients you actually look forward to eating—no bland chicken or sad salads here. Whether you're meal prepping for the week or just need help getting back on track, this plan takes out the guesswork and makes dinner one less thing to stress about.
Summer is right around the corner and this plan is a great way to kick everything off. Most of the recipes are 500 calories or less, with a few recipes just shy of 600 calories per serving.
I hope you love the plan!
Table of Contents
Grocery Lists
Click here to shop my Amazon Store to grab food and equipment you will need for the recipes.
Week 1 Breakfast
Bacon Tortilla Breakfast Pizza
Banana Protein Muffins
Week 1 Lunch
Meal Prep Chicken Burritos
High Protein Queso Cheese Dip
Chicken Caesar Pasta Salad
Salmon Rice Bowls
Week 1 Dinner
High Protein Beef and Shells Pasta
Slow Cooker Crockpot Chicken Fajitas
Shrimp Burger
Cajun Fries
Week 2 Breakfast
Week 2 Lunch
Shrimp Taco Salad
BLT Wrap
Chicken Macaroni Salad
Week 2 Dinner
Brown Sugar Soy Sauce Salmon
Creamy Broccoli Salad
Slow Cooker Crockpot BBQ Pulled Chicken
Roasted Ranch Potatoes
Air Fryer Garlic Roasted Green Beans
Salmon Pasta Salad
Week 3 Breakfast
Peanut Butter Cup Protein Shake
Week 3 Lunch
Taco Pasta Salad
Blackened Chicken Sandwich
Taco Rice Skillet
Week 3 Dinner
High Protein Chicken Pasta Salad
High Protein Ramen: Even in summer when it's hot out, you will still find me making ramen with bone broth! I usually make it with shrimp. This is easy to customize.
Shrimp Spaghetti
Side Salad: Prep a salad with your favorite toppings.
Beef and Noodles Stroganoff
Fruits/Drinks/Sweet Treats
Fruit Salad with Honey Lime Dressing
Mango Salad
Grilled Peaches
Blueberry Crisp
Watermelon Water
Homemade Strawberry Lemonade
Want to save this recipe for later?
I'll email it to you, so you can come back to it later! You will also get our free digital cookbook with 30-Minute One-Pot Recipes and weekly recipes and tips.
Jean says
I come to your page and get re-energized. Being a diabetic for many, many years, I often forget there are many great recipes and foods that I can enjoy. I thank you for each recipe!
staysnatched says
Wow! Yay! You're so welcome.