Best Summer Veggies and Fruit for Weight Loss

By Lizzie Streit, MS, RDN, LD

Summer brings more than just warm weather and longer days. It’s also one of the best times of year to enjoy fruits and vegetables! Summer produce is flavorful, hydrating, widely available, and easy to prepare.

While no single fruit or vegetable directly causes weight loss, high-fiber produce supports satiety, reduced calorie intake, blood sugar stability, and healthier overall eating patterns. Here are some of the best summer foods to enjoy, many of which appear in our 1200 calorie meal plan and other menus!

1 – Zucchini

Zucchini has a high water content for very few calories, contributing volume that can make meals more filling. You can also add it to everything! Instead of baking another loaf of zucchini bread, try cutting it into “noodles” and replacing half of your regular pasta with them. Grilled zucchini and roasted zucchini rounds with parmesan make delicious sides. Plus, you can add grated zucchini to oatmeal, yogurt, or eggs.

2 – Cucumbers

Crisp cucumbers are such a refreshing snack and meal addition during the summer months. They’re hydrating and filling without contributing an overpowering taste. Add them to sandwiches and wraps, pair with a creamy Greek yogurt dip, or sprinkle on salads. They also can be grilled, added to sparkling water for a mocktail, or blended into smoothies.

3 – Leafy Greens

A big bowl of salad is often more appealing in warm weather compared to winter. Take advantage of leafy greens that are in season by using them as a base for different topping varieties, such as Southwest-inspired veggies, chicken, and beans or Mediterranean-seasoned chickpeas, roasted peppers, and feta. If salads aren’t your thing, blend spinach into a smoothie, grill romaine hearts and drizzle with Caesar dressing, or use arugula as a pizza topping.

4 – Bell Peppers

Naturally sweet bell peppers are a better-for-you option when you’re craving a treat for your afternoon snack. Red bell peppers, in particular, taste delicious with creamy dips or when roasted and added to cheese boards or sandwiches.

5 – Watermelon

As the name suggests, watermelon is a hydrating option that can boost the filling power of meals without adding too many calories. It’s delicious on its own or paired with Greek yogurt fruit dip, tossed with feta cheese and lime juice, or blended and made into popsicles.

6 – Peaches

Fiber-rich and perfectly sweet, peaches are an ideal summer dessert when you’re trying to lose weight. Store them out of the fridge, on a plate on the counter away from direct sunlight, until they’re perfectly ripe. You can eat them in yogurt, try them grilled with a dollop of whipped cream for dessert, or add them to salads.

If this list has you hankering for fresh summer foods, our healthy prepared meals might be the perfect option for you! Our menus incorporate seasonal produce and a variety of fruits and vegetables. Let us do the work for you, so you can spend less time in the kitchen while still enjoying the season’s bounty and staying on track with your weight loss goals. Check out next week’s menu here and use code: TryHFLM for $20 off your first order.