Light Summer Lunches

By: Jacqueline Gomes, RDN, MBA

Make the most of the final days of summer with light & easy summer lunches. Lunches that are make-ahead friendly and take along friendly will make it easier to stick to a healthful diet on the run.


Utilize convenience foods. Some of my favorite easy to prepare items are:

  • Canned tuna, salmon or sardines.
  • Store prepared rotisserie chicken
  • Bagged salad kits
  • Pre-cut fruits and veggies found in the produce department
  • And lower fat deli meats like turkey and chicken.


I also enjoy taking along friendly foods when I’m on the run or if I’m at the beach of course!

  • Canned tuna like Starkist tuna contains an excellent source of protein and omega-3 fats.
  • Whole grain crackers like Triscuits make it easy to get your whole grains! I enjoy Top them with a fresh tuna salad for a quick lunch.


Cracker-Tuna Siracha Bowl

a cracker tuna siracha bowl

Prep: 8 minutes

Makes: 1 Serving



  • 6 Triscuit Crackers
  • 3 ounces StarKist tuna in water
  • ½ cup grape tomatoes, cut in half
  • ½ cup sliced seedless cucumber
  • ¼ cup sliced red onion
  • 1 teaspoon sesame seeds
  • 1 tablespoon chopped parsley
  • 1 teaspoon Siracha


  • 1 Tbsp lemon juice
  • 2 teaspoons olive oil



  1. For dressing, combine lemon juice and oil, mix well. Toss tuna with dressing and place in serving bowl.
  2. To same bowl add tomatoes, cucumber, red onion. Sprinkle evenly with sesame seeds and parsley. Drizzle siracha over all ingredients and enjoy with Triscuit Crackers!


Nutrition Information: 335 Calories; 25g protein; 27g carbohydrate; 16g fat; 452mg sodium; 5g fiber

Recipe by: Jacqueline Gomes, RDN, MBA