It’s a unique challenge to stay lean during the summer and eat well. Summertime is full of social events and delicious food that might not be the best for our bodies, so how can we maintain our physique while enjoying the bounty in front of us?
PVL has a high-quality meal plan to get lean bulk results in the summer heat. You can make three meals to put on lean muscle mass within half an hour. (The beauty of these is they can be cooked on the grill to make for the perfect summer BBQ!)
It’s time to treat yourself to some fine summer dining.
Importance of Protein-Centric Meals to Preserve Lean Body Mass
If you truly want to stay lean during the summer, your meals should be surrounded by high-quality protein. Protein will help you preserve the muscle mass you’ve worked hard for and satiate you, meaning you’ll be less likely to reach for that extra serving of processed carbs.
Below we’ve covered the absolute best protein-centric summer meal plans.
Lean Bulk Meal Plan
Sheet-Pan Shrimp & Veggie Fajitas
This easy meal incorporates a little seafood into your diet, making it a heart-healthy dish.
Grab a bag of frozen shrimp (tail-off or tail-on) and chop some bell peppers and onions into strips. Get a sheet pan and line it with tinfoil. Set your grill or oven to 400 degrees Fahrenheit (204.44 Celcius). Spread the shrimp and veggies on the sheet pan and drizzle with olive oil. Select two or three spices – paprika, chili powder, and red pepper flakes are ideal – and coat the shrimp and veggies liberally, along with salt and pepper.
Cook until the shrimp turns pink and the peppers still have a bit of a crunch. You can serve them in a tortilla or as is, with sriracha mayo.
Chili-Lime Grilled Chicken
Marinate the chicken the day before for this recipe to soak up the marinade. Put two pounds of chicken breast in a big Ziploc bag with olive oil, white vinegar, one tablespoon of lime juice, lime wedges, one tablespoon of chili powder, salt, and pepper. Shake the bag so the chicken breast is coated, and set it in the fridge for at least four hours (preferably 24).
When the chicken is fully marinated, put it on the grill at 375-400 degrees Fahrenheit (190.56-204.44 Celsius). Grill five minutes on each side, then a little longer until the middle is cooked. You can serve this with lime rice or some oven-baked potato slices.
Steak Skewers
This is another straightforward recipe that involves skewers that hold chunks of steak, onion (or poblano peppers), and potatoes. It’s like a stew on a stick.
Start by par-boiling the potatoes. Potatoes have a longer cook time, so pre-boiling them allows the cooking time to even out. Underdone potatoes aren’t something anyone wants.
Assemble the skewers by following this order: steak chunk, small potato, onion wedge. (Pro tip: If you use wooden skewers, soak them in water 20 minutes before grilling to avoid them burning on the grill.) Melt butter, braise the skewers, and then coat with salt, pepper, and paprika. Grill for three minutes on each side until the steak is medium.
Serve with a store-bought chimichurri sauce, and enjoy!
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As you can see, these recipes call for massive amounts of protein and vegetables. This allows you to hit proper macronutrient benchmarks to maintain and build lean muscle. Plus, it gives you room in the carbohydrate department to work in some fun cocktails or side dishes (mac salad and watermelon, we’re looking at you).
You can also meal prep by batching these recipes. They’re all easy to reheat and super delicious for multiple days.
Try these recipes, and you won’t have to worry about keeping the fat at bay while sippin’ on a couple of mojitos beachside all summer long!
Article by Terry Ramos
