Simple and Refreshing Meal Ideas for the UK Heatwave

When the heat is on, the last thing anyone wants to do is spend hours cooking in a hot kitchen or eating heavy, hot meals that leave you feeling sluggish. 

During this unusual spell of very warm UK weather, it's smart to switch to light, easy-to-prepare meals that are hydrating, cooling, and gentle on the digestive system.

Here are some fuss-free ideas for meals that will keep you cool and nourished during the heatwave.

Chilled Salads with a Twist

Salads don’t have to be boring. And they don’t have to mean just lettuce and tomato.

Mediterranean Chickpea Salad: Toss together tinned chickpeas, cherry tomatoes, cucumber, red onion, feta, and olives with a drizzle of olive oil and lemon juice.

Cold Noodle Salad: Use cooked and cooled noodles with shredded carrot, red pepper, spring onions, and a dressing made from soy sauce, lime juice and a little sesame oil.

Watermelon and Feta Salad: Refreshing and hydrating. Add mint for an extra cooling touch.

Top tip: Batch-prep salad bases in the morning when it’s cooler, and store in the fridge for a quick lunch or dinner.

No-Cook Sandwiches and Wraps

Chicken Caesar Wraps: Use shop-bought cooked chicken, crisp lettuce, and Caesar dressing.

Hummus and Grated Carrot Sandwiches: High in fibre and very satisfying without being heavy.

Tuna and Cucumber Pitta Pockets: Quick, cool and filling.

Top tip: Try wholegrain wraps or pittas for added fibre without the heaviness of thick bread slices.

Cold Plates and Tapas-Style Suppers

Put together a selection of cold items for a picnic-style plate:

Slices of cooked ham, roast chicken, or falafel

Cherry tomatoes, sliced cucumber, pickled beetroot

A few olives or gherkins

Crusty bread or oatcakes

A hard-boiled egg or two

Cheese cubes or hummus for dipping

This makes an easy and sociable meal, especially if you’re feeding more than one person.

Chilled Soups and Smooth Bowls

Gazpacho : A cold Spanish soup made with blended tomatoes, red pepper, cucumber, garlic, olive oil, and vinegar. Totally refreshing!

Cold Pea and Mint Soup: Blend cooked peas, fresh mint and a little yoghurt. Serve chilled with crusty bread.

Smoothie Bowls: Blend frozen banana with yoghurt and your choice of fruit, then top with seeds, granola or coconut shavings, or raw oats.

Top tip: Keep smoothie packs (ready-chopped fruit) in the freezer for fast, no-prep breakfasts or snacks.

Snacks and Desserts That Cool You Down

Frozen grapes or frozen banana slices

Yoghurt with honey and berries

Jelly pots or fruit cups

Rice cakes with cream cheese and cucumber

Iced herbal teas or sparkling water with a squeeze of citrus

Tips for Eating in the Heat

Eat smaller portions more often. Big meals can feel heavy and increase body temperature.

Avoid using the oven where possible. Use the hob, microwave, or cold prep.

Try to cook early in the day and store meals in the fridge.

Focus on hydrating foods like cucumber, lettuce, melon, tomatoes and celery as these are especially good.