I recently came across a meme that spoke to my soul. It said: A sandwich and a beach day would cure me. And honestly? Facts.

There's something borderline mystical about eating a sandwich at the beach. Is it the sea air? The crunch of potato chips echoing the crash of the waves? The way a turkey and cheese somehow tastes better when you're salty, windswept, and slightly overcommitted to your beach chair?

I'm not sure.

Of course, there's a tiny catch with those iconic shore sammies: they're usually a bit unhealthy—and tend to come with a side of warm mayo and a sprinkle of sand. Still magical, just… maybe not medically curative.

So, if you love the idea of beachside lunches but want something a little healthier (and, ideally, less gritty), I've got you. Whether you're pool-bound, oceanside, or just picnic-ing in the backyard with the sprinkler on full blast, these easy, healthy lunch ideas will bring all the vibes of a beach-day sandwich—with fewer bread crumbs in your cover-up.

Mediterranean Wrap

Fancy words for a wrap that won’t fall apart mid-bite.

Ingredients:

• 1 whole wheat wrap or lavash
• 2 tbsp hummus
• 3 slices turkey or roasted red pepper (veg option)
• A handful of baby spinach
• ¼ cucumber, thinly sliced
• A few Kalamata olives, chopped
• Crumbled feta (optional, but highly encouraged)

How to make it:

Spread the hummus, layer your fillings, roll tightly, and wrap in foil or beeswax wrap to keep it neat.

Why we love it: High in fiber, protein, and “Look how colorful this is!” energy.

Approximate Nutrition Facts:

Calories: 290-320
Protein: 18-22g
Total Fat: 10-14g
Saturated Fat: 3-4g
Carbs: 28-32g
Fiber: 5-7g
Sugars: 2-3g
Sodium: 700-850mg

Caprese Pasta Salad Cups

A portable pasta salad that’s practically a vacation in a cup.

Ingredients:

• 1 cup cooked whole wheat pasta
• ½ cup cherry tomatoes, halved
• ¼ cup mozzarella pearls
• Fresh basil leaves, chopped
• 1 tbsp balsamic glaze
• 1 tsp olive oil
• Salt and pepper to taste

How to make it:

Toss everything together and divide into small, lidded containers. Chill before packing.

Why we love it: Balanced carbs, protein, and healthy fats with bonus antioxidants.

Approximate Nutrition Facts:

Calories: 325
Protein: 12g
Total Fat: 10g
Saturated Fat: 4g
Carbs: 45g
Fiber: 6g
Sugars: 5-7g
Sodium: 250-300mg

Watermelon Feta Skewers

The hydrating beach snack that also says “I’m classy.”

Ingredients:

• 1 cup cubed watermelon
• ¼ cup cubed feta
• Fresh mint leaves
• Balsamic glaze (for drizzling)

How to make it:

Skewer watermelon, mint, and feta on toothpicks or mini skewers. Drizzle with balsamic just before serving.

Why we love it: Hydration, antioxidants, and protein in one sweet-savory bite.

Approximate Nutrition Facts:

Calories: 140
Protein: 4g
Total Fat: 6g
Saturated Fat: 4g
Carbs: 17g
Fiber: 1g
Sugars: 14-15g
Sodium: 400-450mg

Mini Falafel Pita Pockets

Plant-based and ready for adventure.

Ingredients:

• Mini whole wheat pitas
• 2–3 small falafel per pita
• Shredded lettuce
• Diced tomato + cucumber
• ½ cup plain Greek yogurt (2% or whole for creaminess)
• 1 tbsp lemon juice
• 1 small garlic clove, finely minced or grated
• 1 tbsp chopped fresh dill or mint (optional but delightful)
• 2 tbsp grated cucumber (squeeze out extra water)

How to make it:

Create yogurt sauce by combining yogurt, lemon juice, garlic, dill, and grated cucumber and stir until smooth - season with salt and pepper to taste. Stuff pitas with lettuce, falafel, veggies, and sauce. Wrap in foil for easy grab-and-go.

Why we love it: Fiber-rich and satisfying with a Mediterranean flair.

Approximate Nutrition Facts:

Calories: 260-290
Protein: 10-12g
Total Fat: 11-14g
Saturated Fat: 2-3g
Carbs: 28-32g
Fiber: 4-5g
Sugars: 3-4g
Sodium: 400-500mg

Looking to eat healthier without the guesswork?

Learn how Virtua’s Nutrition Counseling program can help you build a personalized plan that fits your lifestyle, goals, and taste buds.