Ideas for Hydrating Summer Protein-full Meals

Since the summer has already begun with its full power this year, your organism starts to ask you to give it more hydration. Normally, at this time of the year, or at least at these temperatures, heavy meat, potato dishes are not on the top of your own menu list. So, here are some ideas for meals that are very hydrating and in the same time high in protein and filling to supplement your exercising efforts. 

Zucchini boats with (cottage) cheese (lunch idea)

1 Zucchini
2 Eggs
100 gr Cottage cheese
100 gr Greek yoghurt
Parsley and cheese to top up

Slice up the zucchini in two and boil it for 15 mins. When you take it out, remove the middle soft part to make space for the filling. Mix the eggs with the cottage cheese and yoghurt and fill in the zucchini boats. Spice up on your choice (Tip: Try not to use table salt ! ) and put in the oven. Bake until the filling starts turning yellow. Put a little bit of  (yellow) cheese on top and leave to bake for 5 - 10 more mins. Sprinkle parsley in top.

Nutrition facts

Zucchini contains a lot of water (95%!!) in it and it is very low in calories. So it will easily make you feel full with almost no fat. In general, zucchini is amazing to add to your diet so eat it more often! Egg, yoghurt and cheese will give you energy from good fats for the day as well as enough protein. Parsley is a great detoxifier and keeps your breath fresh.

Per 100 gr.
Zucchini:
16 calories, 10% protein, 87% carbs, and 3% fats
Cottage cheese:
98 calories, 73% protein, 15% carbs, and 12% fats
Greek yoghurt:
86.7 calories, 10% protein, 12% carbs, 54% fats

Hydrating Fruit salad (breakfast or dinner idea)

Grapes

Mango

150 gr Greek yoghurt

2 Walnuts 

Parsley

Basically, just pick up any two fruit that contain a lot of water: melon, watermelon, strawberries, etc. (Tip: Bananas are not favourites here). The energy here comes from the yoghurt and the walnuts.

Nutrition facts

Walnuts: Here is more nutrition info about the walnuts and another idea how to use them

Resources:
http://www.nutrition-and-you.com/zucchini.html
http://www2.ca.uky.edu/enri/pubs/enri129.pdf
http://nutritiondata.self.com/
http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-nutrition-of-greek-yogurt.html#b
http://en.wikipedia.org/wiki/Greek_yogurt