Summer Survival: A Week of Healthy Dinners in Under 10 Minutes

Hi mama,

First, I just want to thank you. So many of you have replied to my welcome emails, asked great questions, and shared your own stories, and it truly means the world to me. I read every word.

Now tell me -how did last week go with the kids home from school?
Have you found your summer rhythm yet?

With my boys at camp, I’ve officially retired from snack duty (for now) and stepped back into telehealth shifts, client calls, and creating resources I know you’ll love.

They just started camp yesterday, and last week? It was a full week of busy mom life.

And that’s exactly what inspired this email: a real-life, doctor-mom-approved dinner plan that’s healthy, protein-forward, and actually doable -all in under 10 minutes of prep time.

🍽️ Your 7-Day, 10-Minute Dinner Plan

Monday: Pesto Chicken Bowls
Air fryer chicken + summer salad + whole wheat pasta

• Use homemade or Trader Joe’s pesto-marinated chicken (air fry ~12 min)

• Toss with organic greens, cucumber & mint

• Use olive oil, lemon & salt instead of bottled dressing

• Serve with 100% whole wheat pasta or toasted sourdough

Tuesday: Greek Chicken Tacos (Summer Edition)
Taco night, Mediterranean twist

• Air fry chicken with shawarma spice + avocado oil spray

• Use 2-ingredient Blue Corn Tortillas (Whole Foods fridge section)

• Add cherry tomatoes, cucumber, tzatziki

• Optional: lemon tahini drizzle or hummus swipe

Wednesday: Salmon Rice Bowls
Omega-3s + fiber + protein

• Wild-caught salmon fillets (Costco), air-fried or baked

• Serve over rice cooker jasmine rice

• Add corn, pickled ginger, sriracha and avocado mayo

Thursday: Sheet Pan Dinner
Effortless cleanup

• Roast baby potatoes, mini sweet peppers, broccoli & chicken thighs

• Toss in olive oil & seasoning, bake all on one tray

• choosing baby potatoes and mini sweet peppers saves you from having to chop vegetables beforehand!

Friday: Grass-Fed Burger Night
Kid-friendly upgrade

• Use 100% grass-fed frozen patties from Costco

• Toast sourdough instead of buns

• Add lettuce, tomato, avocado mayo, mustard

• Serve with snap peas or watermelon to make it fun

Saturday: Shrimp Stir-Fry
Quick & packed with flavor

• Sauté shrimp with olive oil, frozen garlic/ginger cubes & soy sauce

• Add frozen stir-fry veggie mix

• Serve over jasmine rice (rice cooker = win!)

Sunday: Baked Feta Pasta + Rotisserie Chicken
Cozy, stress-free & balanced

• Bake cherry tomatoes, feta, olive oil, garlic & oregano (400°F for 25 min)

• Mix in whole wheat pasta

• Shred rotisserie chicken and mix directly in for a full meal

Final Tip :
The magic isn’t in fancy recipes -it’s in the prep shortcuts:

• Air fryer + rice cooker = your new best friends

• Batch-squeeze lemons for fresh dressing

• Chop & wash veggies as soon as you unload groceries

• Keep lean proteins + healthy carbs on hand

You don’t need more meal plans. You need a few repeatable wins that make dinner feel easy.

Which one will you try first, {{first_name}} ? Just hit reply -I’d love to know 💛

With you always,
Dr. Leen