Light Summer Lunches

Light Summer Lunches   

Jacqueline Gomes, RDN, MBA

Make the most of the best days of summer with light & easy summer lunches. Lunches that are quick, fresh and delicious will make it easier to stick to a healthful diet. 

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

  • Canned tuna, canned 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 easy take along friendly foods when I’m on the run or if I’m at the beach of course!

  • Canned tuna like Chicken of the Sea tuna contains an excellent source of protein and omega-3 fats.
  • Canned beans such as Goya Organic beans are ready to eat and easy to incorporate into salads or grain dishes.
  • Whole grain crackers add satisfying crunch
  • Raw veggies like grape tomatoes, bell peppers and cucumber are easy to snack on throughout the day.

Tuna Stuffed Peppers

 Tuna Stuffed Peppers

  • Prep: 10-15 minutes
  • Cook: 5 minutes
  • Makes: 4 Stuffed Peppers


  • 2 Bell peppers, any color (green, red, orange or yellow)
  • 1 (5 ounce) can Chicken of the Sea Solid White Tuna in water
  • 1 cup Goya Organic Cannellini beans, drained and rinsed
  • ½ sweet onion, minced
  • 2 gloves garlic, minced
  • 2 tablespoons capers
  • ¼ cup light mayonnaise
  • 1 tablespoon lemon juice
  • 1 tablespoon chopped parsley
  • 2 teaspoons olive oil
  • Freshly ground pepper
  • 1 teaspoon Italian seasoning


  1. Preheat broiler in oven. Place peppers on a baking sheet, broil for about 5 minutes, turning frequently or until soft.
  2. Meanwhile, heat olive oil in a small skillet over low-medium heat. Add onions and garlic and cook until soft and translucent. Add in beans, cook for about 2 minutes and remove from heat and place into a bowl.
  3. Add tuna, capers and light mayonnaise to the bean/onion mixture. Using a fork, break up the tuna. Stir in lemon juice, parsley, ground black pepper and Italian seasoning.
  4. Once the peppers are ready and you’ve removed them from the broiler, allow them to cool until you’re able to handle them with your hands.
  5. Cut the peppers in half, remove seeds and lay the halves on a dish. Fill each pepper with tuna/bean mixture and enjoy!

Nutrition information per stuffed pepper:

248 calories; 30g carbohydrate; 7g fat; 17g protein; 593mg sodium; 7g fiber

Recipe by Jacqueline Gomes, RDN, MBA