Summer is a great time to eat light food. When it’s hot, no one wants to cook big meals. We all want food that is easy, healthy, and tasty.
A good summer lunch should be quick to make. It should have fresh fruits and veggies. You want food that fills you up but is not too heavy.
The best part? Healthy lunches can be fun too. You can mix sweet, salty, soft, and crunchy in one meal. These meals are great for home, work, or picnics.
Here are 16 healthy summer lunch recipes. They are easy to make and taste so good.
1. Avocado Chickpea Salad
This salad is soft, creamy, and full of healthy stuff.
- You need:
- 1 ripe avocado
- 1 cup canned chickpeas
- 1 small cucumber
- 1 tbsp lemon juice
- Salt and pepper
What to do:
Mash the avocado in a bowl. Add chickpeas and cucumber. Mix with lemon juice, salt, and pepper.
2. Watermelon Feta Bowl
This is a sweet and salty lunch. It is cool and fresh.
You need:
- 2 cups watermelon
- 1/2 cup feta cheese
- 1/4 cup mint
- 1 tbsp olive oil
What to do:
Mix everything in a bowl. Put in the fridge. Eat cold.
3. Turkey Lettuce Wraps
These are light and tasty. You don’t need bread.
You need:
4 big lettuce leaves
1/2 cup cooked ground turkey
1/4 cup carrots
1 tbsp soy sauce
What to do:
Put turkey and carrots on lettuce. Pour soy sauce on top. Wrap and eat.
4. Tomato Basil Pasta Salad
This pasta is full of fresh tomato and herb taste.
You need:
- 1 cup cooked pasta
- 1/2 cup cherry tomatoes
- 1/4 cup basil
- 1 tbsp balsamic vinegar
What to do:
Mix all in a bowl. Eat cold. Add more basil if you want.
5. Greek Yogurt Chicken Salad
This is a light chicken salad without mayo.
You need:
1 cup cooked chicken
1/4 cup Greek yogurt
1 celery stick
1 tbsp mustard
What to do:
Mix all in a bowl. Eat on bread or lettuce.
6. Quinoa Veggie Bowl
This bowl is full of color and good things.
You need:
1 cup cooked quinoa
1/2 cup bell peppers
1/2 cup cucumber
2 tbsp lemon juice
What to do:
Add veggies to quinoa. Pour lemon juice. Mix and chill.
7. Caprese Salad Skewers
These are fun and easy to eat. No fork needed!
You need:
1/2 cup cherry tomatoes
1/4 cup mozzarella balls
Fresh basil
1 tbsp balsamic glaze
What to do:
Put tomato, cheese, and basil on a stick. Drizzle with glaze.
8. Hummus and Veggie Wrap
This wrap is creamy and crunchy at the same time.
You need:
1 whole grain wrap
3 tbsp hummus
1/4 cup carrots
1/4 cup spinach
What to do:
Spread hummus on the wrap. Add veggies. Roll and eat.
9. Cucumber Tuna Boats
This lunch is fresh and low in carbs.
You need:
1 big cucumber
1/2 cup canned tuna
1 tbsp Greek yogurt
Salt and pepper
What to do:
Cut cucumber in half. Take out seeds. Mix tuna and yogurt. Spoon into cucumber.
10. Mango Black Bean Salad
Sweet mango and black beans taste great together.
You need:
1 mango
1/2 cup black beans
1/4 cup red pepper
1 tbsp lime juice
What to do:
Put everything in a bowl. Mix and eat cold.
11. Zucchini Noodle Stir Fry
This is a healthy noodle dish without real noodles.
You need:
1 zucchini
1/2 cup bell peppers
1 tbsp olive oil
1 tbsp soy sauce
What to do:
Cook veggies in oil for 3 minutes. Add soy sauce. Stir and serve.
12. Pita Pocket with Tzatziki
This is a cool and creamy lunch.
You need:
1 whole wheat pita
1/4 cup tzatziki sauce
1/4 cup cucumbers
1/4 cup lettuce
What to do:
Cut pita in half. Fill with veggies and sauce.
13. Edamame Corn Salad
This salad is crunchy, sweet, and full of protein.
You need:
1/2 cup edamame
1/2 cup corn
1 tbsp olive oil
Salt and pepper
What to do:
Mix all in a bowl. Chill before eating.
14. Stuffed Bell Peppers
No cooking needed. Just stuff and eat.
You need:
2 bell peppers
1/2 cup cooked quinoa
1/4 cup tomatoes
1 tbsp lime juice
What to do:
Cut peppers in half. Fill with quinoa and tomatoes. Pour lime juice.
15. Cold Peanut Noodle Bowl
This cold bowl is creamy and filling.
You need:
1 cup cooked noodles
2 tbsp peanut butter
1 tbsp soy sauce
1/4 cup carrots
What to do:
Mix peanut butter and soy sauce. Add noodles and carrots. Stir and chill.
16. Spinach Strawberry Salad
This salad is sweet, crunchy, and fresh.
You need:
1 cup spinach
1/2 cup strawberries
2 tbsp almonds
1 tbsp balsamic dressing
What to do:
Mix all in a bowl. Eat fresh.
Final Thoughts
Healthy food can be simple and fun. These summer lunches are fresh and full of flavor.
You don’t need lots of time. Just chop, mix, and enjoy. Try one today and stay cool this summer.