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5 beach lunch ideas healthy and easy to prepare

Heat and summer combine with the beach, and the beach combines with light meals, to avoid that post-meal bloated belly feeling.

You don’t have to carry pounds of food to spend a day on the beach without getting off the towel.

But then the question arises “What to bring to eat on the beach?”.

Forget the patties, fried meat sandwiches, chips or sodas.

There are much healthier and easy to prepare options that can help you to not runway from dieting and that won’t make you lose the entire previous day with the preparations for the following day.

However, what you take with you is just as important as the way you carry and pack your meals.

It’s crucial to maintain food quality, and for this, some care is needed, such as:

  • Choose to include ice bags to keep temperatures low and foods fresh, and
  • Keep food containers in shady places.

Regarding what to bring, there are some foods we can prioritize:

Suggestions for foods to include in recipes

  • Dark bread (such as whole grain or rye bread) (is a good source of complex carbohydrates, something that will encourage a gradual release of energy).whole grain bread
  • Nuts (these are great sources of protein, fiber and good fats, so they are healthy, and will also help you satiate and will prevent you from getting hungry quickly).


  • Fruits (especially seasonal ones) – fruit consumption is a good way to help you stay hydrated.

fresh fruit

  • Vegetables for salads (they are also a good source of vitamins and minerals and, in addition to helping you to feel satiated; they will also help you to stay hydrated).


  • Carrot and/or cucumber strips (when sliced, they are easy to carry and eat – a good option for a snack).


  • Protein-rich foods like eggs, natural tuna, boiled shrimp, shredded chicken, among others. Protein is one of the main macronutrients responsible for a lot of processes of your body and you should include it in your meals).

See more about the importance of protein in this article.

Never forget the importance of hydration and always carry plenty of water to drink frequently.

Avoid taking options with sauces or creams, such as cream or mayonnaise.

The likelihood that these foods don’t preserve their quality or even spoil, is high, and therefore it isn’t necessary to add these foods to your lunchbox. Besides, they are caloric options that add little to your diet.

Check out some easy to prepare and healthy lunch ideas for the beach!

5 Suggestions for healthy and easy to prepare lunches for the beach

healthy lunches for the beach

Corn and tuna salad


– Arugula

– Iceberg lettuce

– Red cabbage

– 1 orange

– Corn

– Natural tuna

– Natural pineapple

– Black olives

– Sesame seeds


– Mix all ingredients, except the orange. At the moment of consumption, sprinkle the mixture with the orange juice, preferably fresh.

Cassava starch crepe with avocado paste and shrimp


– Cassava starch

– 1 egg

– Boiled and defrosted shrimps

– Avocado

– Lemon juice

– Black pepper


– Mix 2 tablespoons of cassava starch with 1 egg and beat. Pour the mixture into a non-stick frying pan, let it brown, turn with the help of a spatula, leave a few more seconds and remove. Peel a ripe avocado, mash with a fork and add lemon juice and black pepper. Spread the avocado paste on the crepe and fill with the shrimps.

Vegetable and chicken quiche


– Cherry tomatoes

– 4 eggs

– 4 tablespoons cassava starch

– Salt

– Pepper

– Spinach

– Ricotta cheese

– Boiled and shredded chicken breast

– 150ml of skimmed milk


– Mix the eggs with the cassava starch, add the cherry tomatoes, cut in half, the spinach, the cut ricotta cheese, the skimmed milk, and the cooked chicken. Mix the ingredients. Add a pinch of salt and pepper. Pour the mixture into a silicone form or a form lined with baking paper. Bake in a preheated oven at 180ºC for about 30 minutes.

Toasted integral wraps with boiled egg


– whole wheat wraps

– Olive oil

– Salt

– Garlic powder

– Eggs


– Cut the wraps into triangles (similar to pizza slices). Place on a baking tray lined with baking paper, sprinkle with a little olive oil, add garlic powder and oregano and bake in a preheated oven at 180ºC for 10-15 minutes (until crispy). Boil the eggs and cut them into slices. Put the slices of boiled egg on the toast and enjoy!

Pancakes with low-fat cheese and turkey ham


– 2 eggs

– 6 tablespoons of oatmeal

– Salt

– 6 tablespoons of skimmed milk

– Slices of low-fat cheese

– Slices of Turkey ham


– Mix the eggs with the oatmeal, a pinch of salt and skimmed milk. Divide the batter to prepare two pancakes. Put the batter in a non-stick skillet and bake it. Use the two pancakes as slices of bread and fill with a slice of turkey ham and a slice of low-fat cheese.

With so many easy and delicious options, which one will you try first?


The information included in this article concerns the authors opinion only.

About Ângela Ferreira

Ângela Ferreira
Ângela Ferreira is a nutritionist. She has a degree in Nutrition Sciences and she is doing a Master's degree in Consumer Sciences and Nutrition. She currently works in Sports Nutrition and Clinic Nutrition. Her goal is to actively participate in changing the population's eating habits and to demonstrate that healthy eating can be simple and practical.

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