When temperatures climb, appetite changes and energy level dip — the last thing anyone wants is to stand over a hot hob during a heatwave, after all. So we asked top nutritionists what they actually eat when the weather turns sticky: hydrating ingredients, cooling snacks, icy drinks and low-effort dinners that feel light, fresh and satisfying. Think less oven-on endurance test, more heatwave-proof meals you can pull together from the fridge.
Discover our collection of heatwave recipes for more recipe inspiration, then browse through our top no-cook recipes, no-cook desserts and no-cook dinner party ideas.
"Watermelon and Greek yogurt lollies"
Nichola Ludlam-Raine, registered dietitian and author of How Not to Eat Ultra-Processed
When it's hot I tend to gravitate towards foods with a high water content that help keep me hydrated while still providing plenty of nutrients. Watermelon is one of my go-to snacks as it's refreshing, hydrating and easy to keep chilled in the fridge.
I also love making homemade smoothie lollies by blending Greek yogurt or kefir with berries and a little honey, and freezing them into ice lollies – they're a great way to cool down while adding protein and beneficial nutrients.
Meals also become much lighter. I'll often have a colourful salad packed with crunchy vegetables, beans or grilled chicken or salmon for protein, plus whole grains such as quinoa or wholemeal couscous to help keep me satisfied.
Fresh fruit, chilled yogurt with nuts and seeds, and plenty of water, sometimes infused with mint, cucumber or lemon, all help me stay cool and hydrated throughout the day.
"Air fryer frittata and iced overnight oats"
Clare Thornton-Wood, registered dietitian
In a heatwave I eat predominantly cold food and also try to cook once and eat twice. A good example is making a frittata with eggs, potatoes, peppers, anything that is hanging around in the fridge, and make it in the air fryer to save turning on the oven. I serve it with salad and then take leftovers for lunch at work.
I also make a big couscous salad with peppers, tomatoes, chickpeas, pumpkin seeds, lots of fresh herbs and lemon and oil dressing, and either eat on its own or for variation add some salmon or chicken. Again it keeps for a few days for lunches as well.
I always eat overnight oats for breakfast but when it is really hot I blend them up and add a few ice cubes for a refreshing drink. I also save the remains of the cafetière and freeze into ice cubes and add it cold milk for an iced coffee.
"Homemade lassi and cold pasta salads"
Summra Nasir, public health nutritionist
When the temperature rises I naturally gravitate towards foods that are hydrating, cooling and packed with nutrients to help my body feel at its best. My top five heatwave favourites are: watermelon, wholesome salads, yogurt and berry bowls, overnight oats made with Greek yogurt, chia seeds and milk of choice, and homemade lassi.
Watermelon is over 90% water, making it a delicious way to support hydration, while also providing vitamin C and lycopene. I enjoy it as a refreshing snack after a meal. Colourful salads are full of water-rich vegetables, fibre, vitamins and minerals that help keep you nourished without feeling too heavy.
Yogurt and berries are naturally cooling, hydrating, high in protein and provide calcium, probiotics and antioxidants to support gut health and recovery.
Overnight oats are my go-to breakfast, combining slow-release carbohydrates, protein, healthy fats and fibre to keep you energised, plus they're easy to top with hydrating fruits like strawberries, kiwi or peaches in the morning.
I love making homemade lassi, a refreshing blend of yogurt, milk, a pinch of salt and sometimes fresh mint. It provides fluid, protein, calcium and sodium, which can help replace some electrolytes lost through sweat during hot weather.
I opt for quick and easy dinners such as cold pasta salads packed with veggies and tinned tuna, and bulgar wheat Greek salads topped with protein such as roast chicken, seared fish or roasted tofu.
Eating well in a heatwave doesn't have to be complicated – choosing foods that hydrate, nourish and keep you cool can make a real difference to how you feel.
"Greek salads and fruity ice cubes"
Frankie Phillips, dietician and public health nutritionist
I usually have porridge for breakfast with mixed seeds and dried fruit but in the heat I'm loving a cool Greek yogurt topped with seeds and any berries or other fruit that's lying around.
I make sure I have a full bottle of water on the go all the time but I still have to have my morning mug of tea – it's usually not too hot at that time of day so I enjoy sitting outside with it.
I really don't enjoy spending a long time cooking when it's so hot so I'll go for quick prep meals like a stir-fry or, for a quick meal, poached egg on wholegrain toast. Having recently been on holiday I'm also a big fan of a huge Greek salad which takes minutes to prepare.
Ice cubes are in high demand in my house as everyone wants a cold drink but I also freeze some chopped fruit into ice cubes for an extra zest of fruity flavour. Overall I don't compromise on my nutrition, just find ways to spend less time cooking.
"Hydrating veggie salads"
Jo Travers, registered dietitian from The London Nutritionist
I know it's a cliche but it's a cliche for a reason. I love salads in a heatwave. Eating cold food that can be assembled rather than cooked is great because no one wants to stand anywhere near a stove when it's already hot.
I keep jars of tapas-style veg in the fridge and add as many as possible together with some fresh veg, beans from a tin (or cheese) for protein and a slice of bread. But there is another reason we gravitate towards vegetables. They are high in water and electrolytes, both of which are lost when we sweat.
"Grilled halloumi wraps, and elderflower and mint iced tea"
Jo Williams, registered nutritionist
The heat can affect our appetite and reduce our energy levels for cooking big meals. I find salads, quick pastas and picky meals the easiest and most tempting in the heat. I try to include hydrating ingredients, like fresh cucumber, crisp salad leaves, peppers and even fruit such as a grated apple, melon or peach added in to salads.
I have found grilling chicken and halloumi in advance, storing it in the fridge and then adding it to salads and wraps an easy, low-effort, nutritious option. I have enjoyed making fresh lemonade, and elderflower and mint iced tea, with loads of ice and sparking water to make sure I'm not getting dehydrated during the hot spells.
"Buddha bowls and chia puddings"
Gopi Chandratheva, registered nutritionist
During the heat it’s common for our appetite to reduce, impacting our body temperature and our hunger signals. Eating a heavy or warm meal might not be so appealing and focusing on light nutrient-dense options and foods which contain a high water content can help keep us satisfied and hydrated. Here are some of my favourite heatwave cooling recipes.
Buddha bowls made with grains, chickpeas, salad and fermented pickles such as kimchi. You can simply use any grains, any form of protein and add any vegetables, and dress it with olive oil and hummus. This is a simple meal but also balanced. Adding pulses are a great source of protein and fibre, and this doesn’t require any heavy cooking and is a light refreshing lunch/dinner option.
Chia pudding makes a great cooling breakfast or even dessert topped with mangoes, coconut yogurt and seeds. Chia seeds are a good source of fibre and omega-3, and it’s a refreshing pudding to make the night before. Adding fruit, nuts and seeds provides more fibre and nutrients supporting our digestion and gut health.
A cooling fruit salad as a snack – add watermelon, blueberries and strawberries, which have a high water content and can be hydrating and cooling, plus some mint and lime for flavour.
Couscous, chickpea and pomegranate salad with a yogurt dressing: this is a great summer recipe and also light and easy yet nutritious with the addition of grains and pulses, and adding extras such as cucumber, celery, yogurt and tomatoes provides more water content.
Focusing on foods that keep you cool, are light and easy on the stomach and involve less cooking and prep makes it easier. You may want to use the air fryer or grill to cook foods to save you time. Keep it simple, balanced and nutrient dense, and opt for foods you enjoy. It’s still important overall to ensure we are keeping hydrated and fuelled well during the heat.
Discover more heatwave recipe inspiration
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- How will extreme heatwaves affect our food?
- No-cook summer recipes
source https://www.bbcgoodfood.com/news-trends/nutritionists-heatwave
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