Nourish & Go
— The Summer Meal Prep Menu
You want to eat healthy this summer—but real life gets in the way.
It’s 4:30 p.m.
You’re snacking on Cheez-Its, everyone’s getting hangry, and the only thing going in the oven is frozen nuggets… again.
You’re not lazy. You’re just overwhelmed by plans that ask too much.
The Summer Meal Prep Menu gives you the structure you actually need—quick, nourishing meals the whole family will eat, all planned out for you. No extra thinking. No making two meals. Just simple, consistent nutrition that fits your summer life.
Make Nutrition Simple - So You Can Be Consistent
You don’t need another all-or-nothing plan. You need a summer rhythm that helps you feel good in your body—without the mental gymnastics of “what’s for dinner?”
Whether your goals are weight loss, hormone balance, or just feeling like you’re on top of things in the kitchen... this 13-week meal prep menu is your guide to eating well with less effort.
Because when nutrition feels doable, you actually stick with it.
And that’s when the real magic happens.
bonus #1
On-The-Go Menu
BONUS!
6 days of grab-and-go meals and snacks—designed to fit in your cooler, not derail your day.
Whether you're headed to a ball field, road trip, or just living out of your car all summer, this guide helps you hit your protein, feel full, and stay on track—even when you're nowhere near your kitchen.
👜 Cooler-friendly
⏱️ Low prep
🥪 Balanced, real-food options you’ll actually enjoy
This guide alone saves you hours of last-minute decision-making—yours free when you grab the Summer Meal Prep Menu. Value: $29
bonus #2~
High Protein Snack Guide
BONUS!
It’s easy to fall into the snack trap—grabbing whatever’s quick and ending up hungry again an hour later. That’s why I’m including my High Protein Snack Guide as a bonus with your Summer Meal Prep Menu.
These snacks are simple and strategic.
They’ll help you:
Perfect for carpool runs, late afternoon slumps, or when dinner gets pushed to 8pm.
This bonus alone is worth it—but you get it free when you grab the full summer menu. Value - $19
Inside you'll get…
13 weeks of done-for-you meal plans [including breakfast, lunch, and dinner]
Easy-to-follow prep instructions to batch your meals in one go (with weekend OR midweek options)
Family - friendly recipes with a healthy twist [tacos, sheet pan dinners, slow cooker meals, and more]
Nourishing smoothies, overnight oats, and snack ideas that keep your energy up all day
Flexible swaps so you can adjust by mood, week, or schedule
Breakfast
Smoothies, overnight oats, protein pancakes, and almond yogurt parfaits—nutrient-dense, easy to prep, and designed to keep you full and focused all morning.
Lunch
Simple power bowls, chicken salads, turkey wraps, and meal-prepped skillets you can grab from the fridge—delicious, satisfying, and blood sugar-friendly.
Dinner
Family favorites with a healthy twist: taco skillets, grilled burgers, slow cooker BBQ chicken, sheet pan meals, and more.
All designed to be batch-friendly and hormone supportive.
You don’t need more to do this summer.
$49
You need a plan that actually makes life easier.
Let this be the season you feel nourished, not overwhelmed.
Grab your Summer Meal Prep Menu + Bonuses and take the guesswork off your plate.
You get everything for only $49, valued at over $150
$49
Hey, i'm
Melissa
Hi, I’m Melissa—functional health coach, hormone nerd, and busy mom who loves healthy food… but hates spending hours in the kitchen. Especially in the summer.
Between running a business and shuttling kids from practice to the pool, I know how chaotic this season can feel—and how easy it is to let nutrition slip when you’re just trying to get through the day.
That’s why I created this Summer Meal Prep Menu. It’s everything I use to keep myself (and my family) fueled, full, and feeling good—without spending every night cooking or cleaning. Because healthy can be simple. And summer should feel like freedom.
Things You’re Probably Wondering
How many servings do the recipes make?
Most meals make 4–6 servings, but you can easily adjust based on your household size.
Are the meals gluten- and dairy-free?
Yes! All recipes are 100% gluten-free and dairy-free (with optional add-ins if your family doesn’t need to be). Everything is designed to support your hormones, energy, and digestion.
Is there a vegan menu?
No. Most meals will contain an animal - based protein.
What if I don’t have time to prep on Sundays?
I’ve got you. Each week includes prep strategies for both weekend and midweek, so you can stay consistent even when life gets busy.
What if I fall behind or miss a week?
This isn’t a rigid plan you have to follow perfectly. You can pause, pick back up, or jump to a different week based on what works for your life. It’s here to support you, not stress you out.
Can I use this if I’m trying to lose weight or balance hormones?
Yes—this menu was created by a functional health coach with hormone and metabolism support in mind. The meals are protein-rich, blood sugar-friendly, and designed to help you feel energized, satisfied, and consistent.
You deserve to feel good this summer.
Not just on the beach, but in your kitchen.
In your body.
In the day-to-day rhythm of feeding yourself well—without overthinking every bite.
This menu isn’t about perfection.
It’s about giving you the structure to stay consistent and the freedom to enjoy summer as it comes.
Let’s make meals easy—and feeling good, inevitable.