1. Chicken Salad with Lemon Juice and Olive Oil

Ingredients:

• 250g (9 oz) cooked chicken breast, diced (1 cup)
• 1 red onion, finely chopped
• 1 red bell pepper, diced
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste
• 50g (2 oz) crumbled feta cheese (1/4 cup)

Preparation:

1. Combine the cooked chicken, red onion, and red bell pepper in a bowl.
2. Add the olive oil, lemon juice, salt, and pepper, and mix well.
3. Sprinkle with crumbled feta cheese before serving.

Serve: Cold.

Preparation Time: 15 minutes.

Health Benefits: This salad is packed with protein and vitamins, perfect for keeping your energy levels up during an active day outdoors.

2. Greek Yogurt Dipping sauce

Ingredients:

• 200g (7 oz) Greek yogurt (3/4 cup)
• 1/2 cucumber, finely chopped
• 2 garlic cloves, finely chopped
• 2 tablespoons fresh dill, finely chopped
• Juice of 1/2 lemon
• Salt and pepper to taste

Preparation:

1. Mix the Greek yogurt, cucumber, garlic, dill, and lemon juice in a bowl.
2. Add salt and pepper to taste.
3. Chill in the refrigerator until serving.

Serve: Cold.

Preparation Time: 10 minutes.

Health Benefits: Greek yogurt is rich in protein and probiotics, which are good for digestion and a healthy gut flora.

3. Egg Salad with Red Onion

Ingredients:

• 6 hard-boiled eggs, finely chopped
• 1 red onion, finely chopped
• 4 tablespoons sour cream
• Salt and pepper to taste

Preparation:

1. Combine the chopped eggs and red onion in a bowl.
2. Add the sour cream and mix well.
3. Season with salt and pepper.

Serve: Cold.

Preparation Time: 10 minutes.

Health Benefits: Eggs are an excellent source of protein and also contain important nutrients like vitamins D and B12.

4. Pasta Salad with Feta and Peppers

Ingredients:

• 250g (9 oz) whole wheat pasta, cooked and cooled (2 cups)
• 100g (3.5 oz) crumbled feta cheese (1/2 cup)
• 2 red bell peppers, diced
• 100g (3.5 oz) cherry tomatoes, halved (1 cup)
• 3 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Preparation:

1. Combine the cooked pasta, feta cheese, red bell peppers, and cherry tomatoes in a large bowl.
2. Add the olive oil, lemon juice, salt, and pepper, and mix well.
3. Chill in the refrigerator until serving.
4. Serve: Cold.

Preparation Time: 20 minutes.

Health Benefits: Whole wheat pasta provides fiber and sustained energy, while the vegetables and feta cheese are good sources of vitamins and minerals.

5. Watermelon Salad with Feta and Mint

Ingredients:

• 500g (18 oz) watermelon, cubed (2 cups)
• 100g (3.5 oz) crumbled feta cheese (1/2 cup)
• Fresh mint leaves, finely chopped
• Juice of 1 lime

Preparation:

1. Combine the watermelon cubes and crumbled feta cheese in a bowl.
2. Drizzle with lime juice and sprinkle with finely chopped mint leaves.

Serve: Cold.

Preparation Time: 10 minutes.

Health Benefits: Watermelon is hydrating and rich in vitamin C, while feta cheese adds extra protein and calcium to this refreshing dish.

6. Tortilla Chips with Cream Cheese Dip

Ingredients:

• 200g (7 oz) cream cheese (1 cup)
• 2 spring onions, finely chopped
• 1 red chili, finely chopped
• 1 tablespoon chopped fresh parsley
• Salt and pepper to taste
• Whole wheat tortilla chips

Preparation:

1. Mix the cream cheese, spring onions, chili, and parsley in a bowl.
2. Season with salt and pepper.
3. Serve the cream cheese dip with whole wheat tortilla chips.

Serve: Cold.

Preparation Time: 10 minutes.

Health Benefits: Whole wheat tortilla chips contain more fiber and nutrients than the regular variant, while the cream cheese dip provides calcium and protein.

7. Fruity Couscous Salad

Ingredients:

• 200g (7 oz) couscous (1 cup)
• 1 apple, diced
• 50g (2 oz) raisins (1/4 cup)
• 1 red onion, finely chopped
• Juice of 1 orange
• Handful of chopped fresh mint leaves

Preparation:

1. Prepare the couscous according to the package instructions and let it cool.
2. Mix the cooled couscous with the diced apple, raisins, chopped red onion, and fresh mint leaves.
3. Drizzle with the orange juice and mix well.

Serve: Cold.

Preparation Time: 20 minutes.

Health Benefits: Couscous offers complex carbohydrates and fiber, while fruit and mint add a variety of vitamins and antioxidants.

8. Tomato and Mozzarella Skewers

Ingredients:

• 200g (7 oz) cherry tomatoes (1 cup)
• 200g (7 oz) mini mozzarella balls (1 cup)
• Fresh basil leaves
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Preparation:

1. Thread cherry tomatoes, mini mozzarella balls, and basil leaves onto skewers alternately.
2. Drizzle with olive oil and balsamic vinegar.
3. Season with salt and pepper to taste.

Serve: Cold.

Preparation Time: 10 minutes.

Health Benefits: Tomatoes are rich in lycopene, a powerful antioxidant, while mozzarella cheese adds extra protein and calcium.

9. Chicken and Avocado Salad

Ingredients:

• 2 grilled chicken breasts, diced
• 2 ripe avocados, diced
• 100g (3.5 oz) cherry tomatoes, halved (1 cup)
• 1 red onion, finely chopped
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Preparation:

1. Combine the diced grilled chicken, avocado, cherry tomatoes, and red onion in a bowl.
2. Drizzle with olive oil and lemon juice.
3. Season with salt and pepper.

Serve: Cold.

Preparation Time: 15 minutes.

Health Benefits: Avocados are rich in healthy fats and fiber, while chicken provides a good source of protein.

10. Cucumber Sandwiches with Cream Cheese

Ingredients:

• 1 large cucumber, sliced
• 100g (3.5 oz) cream cheese (1/2 cup)
• Fresh dill, finely chopped
• Juice of 1 lemon
• Salt and pepper to taste

Preparation:

1. Spread a thin layer of cream cheese on each cucumber slice.
2. Drizzle with fresh dill and lemon juice.
3. Season with salt and pepper.

Serve: Cold.

Preparation Time: 10 minutes.

Health Benefits: Cucumbers are low in calories and high in water content, while cream cheese adds extra flavor and texture to these light sandwiches.

11. Potato Salad with Sour Cream

Ingredients:

• 500g (18 oz) new potatoes, cooked and diced (2 cups)
• 4 tablespoons sour cream
• 2 spring onions, finely chopped
• Handful of chopped fresh parsley
• Salt and pepper to taste

Preparation:

1. Combine the cooked potato cubes, sour cream, spring onions, and fresh parsley in a bowl.
2. Season with salt and pepper.
3. Chill in the refrigerator until serving.

Serve: Cold.

Preparation Time: 20 minutes.

Health Benefits: Potatoes are a good source of potassium and vitamin C, while sour cream adds a bit of creaminess to this classic salad.

12. Low-Carb Cauliflower Rice Salad

Ingredients:

• 300g (10.5 oz) cauliflower rice (2 cups)
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 100g (3.5 oz) cherry tomatoes, halved (1 cup)
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Preparation:

1. Briefly sauté the cauliflower rice in a pan with a little olive oil until soft.
2. Combine the sautéed cauliflower rice with the red pepper, yellow pepper, and cherry tomatoes in a bowl.
3. Add the olive oil, lemon juice, salt, and pepper, and mix well.

Serve: Cold.

Preparation Time: 15 minutes.

Health Benefits: Cauliflower rice is a low-carb alternative to regular rice and is packed with vitamin C and fiber.

13. Fruit Salad with Lemon Dressing

Ingredients:

• A selection of fresh fruits such as pineapple, kiwi, peaches, and berries
• Juice of 1 lemon
• Optional: 1 tablespoon honey

Preparation:

1. Cut the fruit into bite-sized pieces and mix in a large bowl.
2. Drizzle with fresh lemon juice and honey, if desired.
3. Mix well to combine the flavors.

Serve: Cold.

Preparation Time: 10-15 minutes.

Health Benefits: This fruit salad is packed with vitamins, minerals, and antioxidants, and the addition of lemon juice provides a refreshing flavor and helps keep the fruit fresh longer.

14. Carrot Hummus

Ingredients:

• 300g (10.5 oz) carrots, peeled and chopped (2 cups)
• 1 can (400g) chickpeas, drained and rinsed (14 oz)
• 2 garlic cloves, finely chopped
• Juice of 1 lemon
• 2 tablespoons tahini (sesame paste)
• 2 tablespoons olive oil
• Salt and pepper to taste

Preparation:

1. Cook the carrot pieces in a pan of boiling water until tender, about 10-15 minutes. Drain and cool.
2. Place the cooked carrots, chickpeas, garlic, lemon juice, tahini, and olive oil in a food processor or blender. Blend until smooth.
3. Season the hummus with salt and pepper.

Serve: Cold.

Preparation Time: 25-30 minutes.

Health Benefits: Carrots are packed with beta-carotene, while chickpeas provide plenty of fiber and protein. This carrot hummus is a healthy and flavorful dip option for your picnic.

15. Chia Pudding with Fresh Fruit

Ingredients:

• 4 tablespoons chia seeds
• 240ml (8 oz) unsweetened almond milk (1 cup)
• 1 teaspoon vanilla extract
• Fresh fruit such as strawberries, blueberries, and banana slices

Preparation:

1. Mix the chia seeds, almond milk, and vanilla extract in a bowl.
2. Let the mixture sit for at least 2 hours or preferably overnight in the refrigerator to set.
3. Divide the chia pudding into serving bowls and garnish with your favorite fruit before serving.

Serve: Cold.

Preparation Time: 5 minutes + setting time.

Health Benefits: Chia seeds are a good source of omega-3 fatty acids and fiber, while fresh fruit is packed with vitamins and antioxidants. This chia pudding is a healthy and filling dessert to enjoy during your picnic.

16. Berry and Greek Yogurt Parfait

Ingredients:

• Greek yogurt
• Fresh berries (e.g., strawberries, blueberries, raspberries)
• Granola (optional)
• Honey (optional)

Preparation:

1. Spoon Greek yogurt into a glass.
2. Add a layer of berries.
3. Repeat the layers, finishing with a topping of granola and a drizzle of honey.

Serve: Cold.

Preparation Time: 10 minutes.

Health Benefits: Greek yogurt provides protein and probiotics, while berries offer antioxidants and fiber. Granola adds crunch and honey offers natural sweetness.

17. Healthy Egg Muffins

Ingredients:

• Eggs
• Vegetables of your choice (e.g., spinach, bell peppers, mushrooms)
• Low-fat cheese (optional)
• Salt and pepper

Preparation:

1. Beat the eggs in a bowl.
2. Add chopped vegetables and mix well.
3. Pour the mixture into muffin tins.
4. Bake in the oven until the muffins are set.

Serve: Cold.

Preparation Time: 25 minutes.

Health Benefits: Eggs are an excellent source of protein and contain many essential nutrients. Vegetables add fiber, vitamins, and minerals.