What food items are worth bringing to the water? 4 tasty suggestions
Mateusz Pawlak
2026-03-23
4 min. read
1 / 1
1 zdjęcie
253
During summer at the water, it is not worth disregarding the question of nutrition... It is worth preparing healthier snacks, which will certainly be a better choice than stands with hamburgers and ice cream... In particular, on hot days, it is advisable to pay attention to ensuring adequate hydration.
What kind of meal should we take over the water?
The perfect meal over water should be tasty and quick to prepare. If we want to spend as much time at the beach as possible, it is advisable to choose a dish that can be prepared within 15 minutes. Different types of sandwiches, salads, or cocktails are ideal. Such dishes can be eaten cold, which is a great relief over water. Moreover, on hot days, the desire for warm meals is significantly less. The meal should therefore be refreshing and also encourage eating even in the greatest heat. Summer fruits that contain a lot of water, such as watermelon, are an excellent choice. Strawberries, raspberries, or blueberries are also a great addition during a beach visit. To prepare a balanced meal, it is advisable to add other ingredients besides fruits, such as nuts - in this way, the dish will be more filling. Fruits can also be used to make various cocktails and smoothies, and the addition of ice cubes or lemon slices gives them a refreshing taste. Classic sandwiches are also a good option over water. They can be prepared with various ingredients selected according to personal taste preferences. A classic sandwich with ham or cheese and vegetables satisfies hunger for a while. When preparing meals, it should be ensured that the product does not spoil if it lies in the sun for several hours. If possible, it is advisable to equip oneself with a cooler bag. This ensures that the food stays fresh longer. However, if this option is not available, it is better to avoid foods that are easily perishable, especially dairy products such as yogurt, kefir, or buttermilk.
Meals over the water - prescriptions for recipes
Preparation time: 10 minutes Ingredients (per 1 serving): whole grain tortilla piece (60 g), spinach handful (25 g) cream cheese 2 tablespoons (20 g), turkey ham 3 pieces (60 g), yellow cheese 2 slices (30 g), cucumber piece (50 g), bell pepper 1/2 piece (120 g). Preparation: 1. Spread tortilla on the base and coat with cream cheese. 2. Cut cucumber and bell pepper into strips. 3. Layer tortilla with spinach, yellow cheese, turkey ham, and sliced vegetables. 4. Roll up the whole thing into a roll, holding the edges of the tortilla. 5. Cut into smaller pieces and prepare for take-out. Nutritional value (1 serving): - energy: 469 kcal, - protein: 31.2 g, - fat: 21.5 g, - carbohydrates: 39.6 g.
Invigorating shake with fresh strawberries
Preparation time: 10 minutes Ingredients (per 1 serving): fresh strawberries – glass (150 g), fresh spinach – handful (25 g) fresh lemon juice – 2 tablespoons (12 g), ice – 3 cubes (45 g), water – 1⁄2 cup (120 g).
A bread of quarter-round beetroot and feta cheese
Preparation time: 10 minutes Ingredients (per 1 serving): beetroot bread art (70 g), cooked beetroot 1⁄2 piece (75 g) shaped into quarter rounds, spinach handful (25 g), feta cheese plate (20 g), pumpkin seeds spoon (5 g), salt sprinkle (0.2 g). Preparation: 1. Divide the bread in half. 2. Place spinach on the bottom of the bread. 3. Slice beets into thin pieces shaped into quarter rounds and place them on top of the spinach. 4. Crumble feta cheese on the bread slice, sprinkle with pumpkin seeds, and season to taste. 5. Cover the bread slice with the other half. Nutritional value (1 serving): energy: 321 kcal, protein: 14.7 g, fat: 6.9 g, carbohydrates: 53.2 g.
A salad with watermelon and feta cheese
Preparation time: 15 minutes Ingredients (per 1 serving): watermelon - portion (150 g), feta cheese - 2 slices (40 g), arugula - handful (20 g), red onion - slice (20 g), olive oil - teaspoon (5 g), oregano - pinch (0.2 g), salt - pinch (0.2 g). Preparation method: 1. Peel the watermelon and cut into cubes, place in a bowl. 2. Then add the arugula and mix well. 3. Add the crumbled feta cheese and sliced onion to the salad. 4. Mix the olive oil with the spices and dress the salad. Nutritional value (1 serving): energy: 152 kcal, protein: 5.3 g, fat: 8.5 g, carbohydrates: 14.3 g.
