Feel Good Food: Light, Seasonal Meals for Summer Energy

When temperatures rise, heavy meals can leave you feeling sluggish and weighed down. Lighter, plant-forward dishes not only complement the summer heat but also support digestion and help maintain steady energy throughout the day.

Why Lighter Meals Work Better in Summer

Appetite often dips in the heat as your body prioritizes cooling over digestion. To stay cool, it increases blood flow to the skin and produces sweat—both of which require energy. Eating rich, high-fat foods can raise your internal temperature further, placing added strain on your digestive system and making you feel uncomfortable. In contrast, lighter meals—especially those rich in fiber, water, and antioxidants—are easier to digest and more refreshing in warm weather.

Fruits and vegetables in season during summer—like tomatoes, squash, cucumbers, green beans, leafy greens, and berries—provide hydration along with essential vitamins and nutrients. Seasonal eating also encourages variety, which supports gut health. A diverse gut microbiome, fueled by fiber-rich plant foods, is linked to improved digestion, stronger immunity, and better mental well-being.

Quick & Nourishing Summer Meal Ideas

Here are two satisfying, no-fuss recipes that are perfect for lunch, dinner, or meal prep on hot days:

Cucumber Tomato Salad

• 1 cup cherry tomatoes, halved
• 1 large cucumber, sliced
• 1/4 red onion, thinly sliced
• 2 tbsp olive oil
• 1 tbsp red wine vinegar or lemon juice
• Salt, pepper, and fresh herbs (like basil or parsley) to taste

Toss all ingredients in a bowl and let it chill for 10–15 minutes before serving. This hydrating salad provides vitamin C, potassium, and antioxidants.

Cowboy Caviar-Style Summer Salad

Ingredients:

• 1 can (15 oz) black beans, drained and rinsed
• 1 can (15 oz) black-eyed peas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cup corn (fresh, frozen, or canned)
• 1/2 red bell pepper, diced
• 1/2 green bell pepper, diced
• 1/4 red onion, finely chopped
• 1/4 cup chopped fresh cilantro
• 2 tbsp olive oil
• 2 tbsp lime juice
• 1 tbsp red wine vinegar
• Salt, pepper, and a pinch of cumin or chili powder to taste

Instructions:
Mix all ingredients in a large bowl. Let it sit for 15–30 minutes to allow flavors to blend. Serve on its own, over greens, or with whole grain chips.

Small seasonal swaps can go a long way.

This Monday, trade greasy pizza or takeout for light, seasonal meals such as crisp salads or grilled fish with summer vegetables. Your digestion, energy, and gut will all benefit.