June Meal Planner: 30 Heat-Wave Friendly Recipes (Fast, Minimal Heat)

byRossi Voss
0

June — Heat-Wave Friendly (Fast, Minimal Heat)
June — Heat-Wave Friendly (Fast, Minimal Heat)

Beat the summer heat with 30 fast, no-cook or low-heat recipes! Perfect for June — using your Ninja Speedi, Air Fryer, Instant Pot, or Stockpot. Stay cool, eat well, and enjoy high-protein meals without turning on the oven.

✨ Featured Books:
100 Ninja Speedi Rapid Cooker Recipes for Beginners · Air Fryer Drying Fruits and Vegetables Recipes · 100 Beginner’s Instant Pot Sauce Recipes
All Kindle versions: $0.99!

← May | July →

June Recipes

  1. Speedi Lemon-Herb Turkey
  2. AF Shrimp Lettuce Cups
  3. IP Cilantro Rice & Beans
  4. No-Cook Mezze Plates
  5. AF Rotisserie Veg Tacos
  6. Speedi Chicken Caesar Bowls
  7. IP Tomato Basil Quinoa
  8. AF Fish Sandwiches
  9. Speedi BBQ Turkey Bowls
  10. IP Pinto Bean Salad
  11. AF Corn Ribs + Yogurt Dip
  12. Speedi Garlic Butter Shrimp
  13. IP Chickpea Pasta “Alfredo”
  14. AF Rotisserie Veg Sando
  15. Speedi Teriyaki Chicken
  16. IP Lentil Taco Filling
  17. AF Turkey Nachos
  18. Speedi Caprese Orzo
  19. IP Summer Veg Chowder
  20. AF Zucchini Fries + Dip
  21. Speedi Greek Turkey Rice
  22. IP Salsa Beans & Corn
  23. AF Chicken Gyro Bowls
  24. Speedi Shrimp Scampi
  25. IP Coconut Lentil Soup
  26. AF Peachy Turkey Skewers
  27. Speedi Burrata Pasta
  28. IP Moroccan Chickpeas
  29. AF Pesto Salmon
  30. Speedi Philly Chicken Rice

Speedi Lemon-Herb Turkey

Servings: 4 | Protein: 28g | Prep: 10 mins | Cook: 20 mins | Cost: $3.20/serving

Appliance: Ninja Speedi

Ingredients:

  • 1 lb ground turkey
  • 1 cup rice
  • 2 cups chicken broth
  • 1 tbsp lemon zest
  • 1 tsp dried herbs (thyme, oregano)
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Add all ingredients to Ninja Speedi.
  2. Cook on Rapid Cook for 15 minutes.
  3. Fluff and serve with fresh herbs.

AF Shrimp Lettuce Cups

Servings: 4 | Protein: 24g | Prep: 10 mins | Cook: 12 mins | Cost: $3.80/serving

Appliance: Air Fryer

Ingredients:

  • 1 lb shrimp, peeled and chopped
  • 1 tbsp soy sauce
  • 1 tsp sesame oil
  • 1 clove garlic, minced
  • 1 tsp ginger, grated
  • 4 large lettuce leaves (butter or romaine)
  • Toppings: green onions, sesame seeds

Step-by-Step Instructions:

  1. Toss shrimp with soy sauce, oil, garlic, and ginger.
  2. Air fry at 375°F for 8–10 minutes.
  3. Spoon into lettuce cups and top with green onions.

IP Cilantro Rice & Beans

Servings: 4 | Protein: 18g | Prep: 10 mins | Cook: 25 mins | Cost: $2.20/serving

Appliance: Instant Pot

Ingredients:

  • 1 cup rice
  • 1 can black beans, drained
  • 1 onion, chopped
  • 2 cups vegetable broth
  • ½ cup fresh cilantro, chopped
  • 1 tsp cumin
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Add rice, beans, onion, broth, and cumin to Instant Pot.
  2. Seal → Manual (High Pressure) 12 minutes → Quick release.
  3. Stir in cilantro and serve.

No-Cook Mezze Plates

Servings: 4 | Protein: 12g | Prep: 15 mins | Cook: 0 mins | Cost: $3.00/serving

Appliance: No-Cook

Ingredients:

  • ½ cup hummus
  • ¼ cup olives
  • ½ cup feta cheese, cubed
  • 1 cucumber, sliced
  • 1 cup cherry tomatoes
  • 4 pita breads or crackers
  • ¼ cup tzatziki or yogurt sauce
  • Pickled vegetables (optional)

Step-by-Step Instructions:

  1. Arrange all ingredients on a platter.
  2. Chill for 10 minutes if desired.
  3. Serve cold with sauces for dipping.

AF Rotisserie Veg Tacos

Servings: 4 | Protein: 14g | Prep: 10 mins | Cook: 15 mins | Cost: $2.80/serving

Appliance: Air Fryer

Ingredients:

  • 1 bell pepper, sliced
  • 1 zucchini, sliced
  • 1 red onion, sliced
  • 2 tbsp rotisserie seasoning
  • 1 tbsp olive oil
  • 4 corn tortillas
  • Toppings: avocado, salsa, lime

Step-by-Step Instructions:

  1. Toss veggies with oil and seasoning.
  2. Air fry at 375°F for 12–15 minutes.
  3. Serve in warm tortillas with toppings.

Speedi Chicken Caesar Bowls

Servings: 4 | Protein: 30g | Prep: 10 mins | Cook: 20 mins | Cost: $3.50/serving

Appliance: Ninja Speedi

Ingredients:

  • 2 chicken breasts, cubed
  • 1 cup rice
  • 2 cups chicken broth
  • 1 tsp garlic powder
  • 4 cups romaine lettuce
  • ¼ cup Caesar dressing
  • ¼ cup Parmesan, shaved
  • ½ cup croutons

Step-by-Step Instructions:

  1. Add chicken, rice, broth, and garlic to Speedi.
  2. Cook on Rapid Cook 15 minutes.
  3. Serve over lettuce with dressing, cheese, and croutons.

IP Tomato Basil Quinoa

Servings: 4 | Protein: 16g | Prep: 10 mins | Cook: 20 mins | Cost: $2.40/serving

Appliance: Instant Pot

Ingredients:

  • 1 cup quinoa, rinsed
  • 1 can diced tomatoes
  • 2 cups vegetable broth
  • 1 tsp Italian seasoning
  • ½ cup fresh basil, chopped
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Add quinoa, tomatoes, broth, and seasoning to Instant Pot.
  2. Seal → Manual 10 minutes → Quick release.
  3. Stir in fresh basil before serving.

AF Fish Sandwiches

Servings: 4 | Protein: 26g | Prep: 10 mins | Cook: 15 mins | Cost: $3.60/serving

Appliance: Air Fryer

Ingredients:

  • 4 white fish fillets
  • 1 egg, beaten
  • ½ cup breadcrumbs
  • 1 tsp paprika
  • 4 buns
  • Lettuce, tartar sauce, lemon wedges

Step-by-Step Instructions:

  1. Dip fish in egg, coat with seasoned breadcrumbs.
  2. Air fry at 375°F for 10–12 minutes.
  3. Serve on buns with lettuce, sauce, and lemon.

Speedi BBQ Turkey Bowls

Servings: 4 | Protein: 28g | Prep: 10 mins | Cook: 20 mins | Cost: $3.30/serving

Appliance: Ninja Speedi

Ingredients:

  • 1 lb ground turkey
  • 1 cup rice
  • 2 cups beef broth
  • ½ cup BBQ sauce
  • 1 cup corn
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Add all ingredients to Speedi.
  2. Cook on Rapid Cook 15 minutes.
  3. Stir and serve warm.

IP Pinto Bean Salad

Servings: 4 | Protein: 16g | Prep: 10 mins | Cook: 25 mins | Cost: $2.00/serving

Appliance: Instant Pot

Ingredients:

  • 1 cup pinto beans, soaked
  • 1 bell pepper, chopped
  • 1 onion, chopped
  • 1 cup corn
  • 2 cups vegetable broth
  • 1 tsp cumin
  • Juice of 1 lime
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Add beans, pepper, onion, broth, and cumin to IP.
  2. Seal → Manual 15 minutes → Quick release.
  3. Let cool slightly, stir in corn and lime juice.

AF Corn Ribs + Yogurt Dip

Servings: 4 | Protein: 10g | Prep: 10 mins | Cook: 15 mins | Cost: $2.20/serving

Appliance: Air Fryer

Ingredients:

  • 4 corn cobs, cut into “ribs”
  • 1 tbsp olive oil
  • 1 tsp smoked paprika
  • Salt & pepper to taste
  • ¼ cup Greek yogurt
  • 1 tsp lemon juice
  • 1 clove garlic, minced

Step-by-Step Instructions:

  1. Toss corn with oil and spices.
  2. Air fry at 375°F for 12–15 minutes.
  3. Mix yogurt, lemon, and garlic for dip. Serve together.

Speedi Garlic Butter Shrimp

Servings: 4 | Protein: 26g | Prep: 10 mins | Cook: 15 mins | Cost: $4.00/serving

Appliance: Ninja Speedi

Ingredients:

  • 1 lb shrimp, peeled
  • 1 cup rice
  • 2 cups chicken broth
  • 2 tbsp butter
  • 3 garlic cloves, minced
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Add shrimp, rice, broth, butter, and garlic to Speedi.
  2. Cook on Sauté/Rapid Cook 12 minutes.
  3. Stir and serve hot.

IP Chickpea Pasta “Alfredo”

Servings: 4 | Protein: 18g | Prep: 10 mins | Cook: 25 mins | Cost: $2.60/serving

Appliance: Instant Pot

Ingredients:

  • 1 can chickpeas, drained
  • 1 cup pasta (small shape)
  • 2 cups vegetable broth
  • ½ cup cashew cream or coconut milk
  • 1 tsp garlic powder
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Add chickpeas, pasta, broth, and garlic to IP.
  2. Seal → Manual 6 minutes → Quick release.
  3. Stir in creamy liquid and serve.

AF Rotisserie Veg Sando

Servings: 4 | Protein: 12g | Prep: 10 mins | Cook: 15 mins | Cost: $2.80/serving

Appliance: Air Fryer

Ingredients:

  • 1 bell pepper, sliced
  • 1 zucchini, sliced
  • 1 red onion, sliced
  • 2 tbsp rotisserie seasoning
  • 1 tbsp olive oil
  • 4 ciabatta rolls
  • 2 tbsp pesto or hummus
  • 1 cup arugula

Step-by-Step Instructions:

  1. Toss veggies with oil and seasoning.
  2. Air fry at 375°F for 12–15 minutes.
  3. Spread rolls with pesto, add veggies and greens.

Speedi Teriyaki Chicken

Servings: 4 | Protein: 28g | Prep: 10 mins | Cook: 20 mins | Cost: $3.40/serving

Appliance: Ninja Speedi

Ingredients:

  • 2 chicken breasts, cubed
  • 1 cup rice
  • 2 cups chicken broth
  • 3 tbsp teriyaki sauce
  • 1 cup frozen peas & carrots
  • Sesame seeds (optional)

Step-by-Step Instructions:

  1. Add all ingredients to Speedi.
  2. Cook on Rapid Cook 15 minutes.
  3. Fluff and garnish with sesame seeds.

IP Lentil Taco Filling

Servings: 4 | Protein: 18g | Prep: 10 mins | Cook: 25 mins | Cost: $2.00/serving

Appliance: Instant Pot

Ingredients:

  • 1 cup dried lentils
  • 1 onion, chopped
  • 1 bell pepper, chopped
  • 2 cups vegetable broth
  • 1 tbsp taco seasoning
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Add all ingredients to Instant Pot.
  2. Seal → Manual 15 minutes → Quick release.
  3. Mash slightly and use in tacos, bowls, or salads.

AF Turkey Nachos

Servings: 4 | Protein: 26g | Prep: 10 mins | Cook: 15 mins | Cost: $3.20/serving

Appliance: Air Fryer

Ingredients:

  • 1 lb ground turkey
  • 1 tbsp taco seasoning
  • 8 oz tortilla chips
  • 1 cup shredded cheese
  • Toppings: salsa, sour cream, jalapeños

Step-by-Step Instructions:

  1. Brown turkey with seasoning in a skillet.
  2. Layer chips, turkey, and cheese in air fryer basket.
  3. Air fry at 350°F for 5 minutes to melt cheese.
  4. Top with fresh toppings and serve.

Speedi Caprese Orzo

Servings: 4 | Protein: 18g | Prep: 10 mins | Cook: 20 mins | Cost: $3.00/serving

Appliance: Ninja Speedi

Ingredients:

  • 1 cup orzo
  • 2 cups vegetable broth
  • 1 cup cherry tomatoes, halved
  • 1 cup fresh mozzarella, cubed
  • 2 tbsp balsamic glaze
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Add orzo and broth to Speedi. Cook 12 minutes.
  2. Stir in tomatoes and mozzarella after cooking.
  3. Drizzle with balsamic glaze and serve.

IP Summer Veg Chowder

Servings: 4 | Protein: 12g | Prep: 10 mins | Cook: 25 mins | Cost: $2.40/serving

Appliance: Instant Pot

Ingredients:

  • 2 potatoes, diced
  • 1 cup corn
  • 1 zucchini, chopped
  • 1 bell pepper, chopped
  • 4 cups vegetable broth
  • ½ cup milk or cream
  • 1 tsp thyme
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Add potatoes, corn, zucchini, pepper, broth, thyme to IP.
  2. Seal → Manual 10 minutes → Quick release.
  3. Stir in milk. Serve warm or chilled.

AF Zucchini Fries + Dip

Servings: 4 | Protein: 8g | Prep: 10 mins | Cook: 15 mins | Cost: $2.20/serving

Appliance: Air Fryer

Ingredients:

  • 2 zucchinis, cut into fries
  • 1 egg, beaten
  • ½ cup breadcrumbs
  • 1 tsp garlic powder
  • ¼ cup Greek yogurt
  • 1 tsp lemon juice
  • 1 tsp dill (fresh or dried)

Step-by-Step Instructions:

  1. Dip zucchini in egg, coat with seasoned breadcrumbs.
  2. Air fry at 375°F for 10–12 minutes.
  3. Mix yogurt, lemon, and dill for dip. Serve together.

Speedi Greek Turkey Rice

Servings: 4 | Protein: 28g | Prep: 10 mins | Cook: 20 mins | Cost: $3.30/serving

Appliance: Ninja Speedi

Ingredients:

  • 1 lb ground turkey
  • 1 cup rice
  • 2 cups chicken broth
  • 1 tsp oregano
  • 1 cup diced tomatoes
  • ½ cup feta, crumbled
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Add turkey, rice, broth, tomatoes, and oregano to Speedi.
  2. Cook on Rapid Cook 15 minutes.
  3. Top with feta before serving.

IP Salsa Beans & Corn

Servings: 4 | Protein: 14g | Prep: 10 mins | Cook: 20 mins | Cost: $2.00/serving

Appliance: Instant Pot

Ingredients:

  • 1 can black beans, drained
  • 1 can corn, drained
  • 1 cup salsa
  • 1 tsp cumin
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Add all ingredients to Instant Pot.
  2. Seal → Manual 8 minutes → Quick release.
  3. Stir and serve warm.

AF Chicken Gyro Bowls

Servings: 4 | Protein: 28g | Prep: 10 mins | Cook: 15 mins | Cost: $3.40/serving

Appliance: Air Fryer

Ingredients:

  • 2 chicken breasts, sliced
  • 1 tbsp shawarma seasoning
  • 1 tbsp olive oil
  • 2 cups cooked rice
  • Tzatziki, lettuce, tomato, onion

Step-by-Step Instructions:

  1. Toss chicken with oil and seasoning.
  2. Air fry at 375°F for 12–15 minutes.
  3. Serve over rice with veggies and tzatziki.

Speedi Shrimp Scampi

Servings: 4 | Protein: 26g | Prep: 10 mins | Cook: 15 mins | Cost: $4.20/serving

Appliance: Ninja Speedi

Ingredients:

  • 1 lb shrimp, peeled
  • 8 oz pasta
  • 2 cups chicken broth
  • 3 tbsp butter
  • 3 garlic cloves, minced
  • Parsley, salt & pepper to taste

Step-by-Step Instructions:

  1. Add shrimp, pasta, broth, butter, and garlic to Speedi.
  2. Cook on Rapid Cook 12 minutes.
  3. Stir, top with parsley, and serve.

IP Coconut Lentil Soup

Servings: 4 | Protein: 18g | Prep: 10 mins | Cook: 25 mins | Cost: $2.20/serving

Appliance: Instant Pot

Ingredients:

  • 1 cup red lentils
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 can coconut milk
  • 2 cups vegetable broth
  • 1 tsp turmeric
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Add all ingredients to Instant Pot.
  2. Seal → Manual 10 minutes → Quick release.
  3. Stir and serve over rice.

AF Peachy Turkey Skewers

Servings: 4 | Protein: 26g | Prep: 15 mins | Cook: 15 mins | Cost: $3.60/serving

Appliance: Air Fryer

Ingredients:

  • 1 lb ground turkey
  • 1 peach, cubed
  • 2 tbsp BBQ sauce
  • 4 skewers (soaked if wooden)
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Mix turkey with seasoning, form around skewers.
  2. Thread peach cubes between turkey.
  3. Air fry at 375°F for 12–15 minutes, basting with BBQ sauce.

Speedi Burrata Pasta

Servings: 4 | Protein: 22g | Prep: 10 mins | Cook: 20 mins | Cost: $3.80/serving

Appliance: Ninja Speedi

Ingredients:

  • 8 oz pasta (fusilli or penne)
  • 2 cups vegetable broth
  • 1 pint cherry tomatoes, halved
  • 1 burrata or fresh mozzarella ball
  • Fresh basil, olive oil, salt & pepper

Step-by-Step Instructions:

  1. Add pasta, broth, and tomatoes to Speedi. Cook 12 minutes.
  2. Stir in torn burrata after cooking.
  3. Season with basil, oil, salt, and pepper.

IP Moroccan Chickpeas

Servings: 4 | Protein: 18g | Prep: 10 mins | Cook: 30 mins | Cost: $2.40/serving

Appliance: Instant Pot

Ingredients:

  • 1 can chickpeas, drained
  • 1 onion, chopped
  • 1 carrot, chopped
  • 1 can diced tomatoes
  • 2 cups vegetable broth
  • 1 tsp cumin
  • 1 tsp cinnamon
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Sauté onion and carrot 5 minutes (use Sauté mode).
  2. Add remaining ingredients. Seal → Manual 15 minutes → Quick release.
  3. Adjust seasoning and serve warm.

AF Pesto Salmon

Servings: 4 | Protein: 32g | Prep: 5 mins | Cook: 15 mins | Cost: $4.80/serving

Appliance: Air Fryer

Ingredients:

  • 4 salmon fillets
  • 2 tbsp pesto
  • 1 tbsp olive oil
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Brush salmon with oil and pesto.
  2. Air fry at 375°F for 10–12 minutes.
  3. Serve with greens or orzo.

Speedi Philly Chicken Rice

Servings: 4 | Protein: 30g | Prep: 10 mins | Cook: 20 mins | Cost: $3.40/serving

Appliance: Ninja Speedi

Ingredients:

  • 2 chicken breasts, sliced
  • 1 bell pepper, sliced
  • 1 onion, sliced
  • 1 cup rice
  • 2 cups beef broth
  • 1 tbsp Worcestershire sauce
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Add all ingredients to Speedi.
  2. Cook on Rapid Cook 15 minutes.
  3. Stir and serve hot.

← May | July →

Want More Free Recipes?
I’ve created a free printable 4-week meal plan with high-protein, one-pot meals from these cookbooks.
👉 Get it here

— Rossi Voss | Author of the $0.99 Cookbook Series
rossivoss.blogspot.com

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