Health Advocate Blog

Ask a Health Advocate: What are some healthy picnic lunch ideas?

Looking to liven up your regular lunch routine? Try taking your meal outside! Summer is the perfect time of year to enjoy a picnic in the fresh air. Whether it’s a lunch break from work or a weekend event with friends or family, a picnic is always a fun option to brighten up your afternoon. Here are a few ideas on how you can keep your picnic lunch delicious and nutritious.


  • Cut up some fresh veggies like carrots, cucumbers, and bell peppers and pair them with some hummus or fresh salsa for a crunchy and satisfying starter.
  • Assemble a colorful salad filled with summer produce, such as a tomato, watermelon and fresh mint salad. Talk about a refreshing way to start your meal!

Main course:

  • Whip up a hearty grain salad starring quinoa or whole wheat couscous. Top it with some summer vegetables, such as corn or sugar snap peas, and even add in something sweet like fresh cherries or peaches. For protein, how about some sunflower seeds, chickpeas, or some fresh turkey slices? The options are endless!
  • Make your own sandwich by topping 100% whole wheat bread with hummus and grilled vegetables, like mushrooms and eggplant. Or try a protein-filled turkey sandwich piled high with spinach, tomatoes, and other tasty vegetables, with mustard added for extra flavor.


  • There’s nothing like a big fruit salad to top off a meal. Cut up some fresh melon and combine that with your favorite berries for a colorful and delicious treat.
  • Make a healthy trail mix for dessert. Mix up some unsalted nuts, dark chocolate chips, raisins, dried cranberries, and sunflower seeds for a satisfying treat.


  • Don’t forget to stay hydrated, especially when you’re sitting outside in the summer heat. Fill a reusable bottle with cold water and add some fresh lemons or limes for extra zest.
  • Make a batch of unsweetened iced tea to accompany your meal. Add some lemon if you like!

Interested in organizing your own healthy picnic? If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more nutritious lunchtime ideas.

Have a question for a Health Advocate? Email, and your question may be the topic of an upcoming “Ask a Health Advocate” column!