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Sweltering summer days can really take a toll on you when you’re walking for hours and sweating your way through long lines. If you toss a heavy meal with too much fat or grease in your stomach in this type of weather, you could end up with the recipe for an upset stomach. You don’t want your lunch choice to end in disaster after a dizzying ride like Expedition Everest or Mission Space. Try these lighter options that are easier on the stomach to keep you cool on a warm vacation.

When you need to power through World Showcase

Sunshine Seasons

Energy Salad with Roasted Chicken – Served with flavorful feta cheese and a healthy helping of apples and raisins, this Electric Umbrella entrée will give you the boost you need after a long day of strolling through Epcot.

Power Salad – Available at Epcot’s Sunshine Seasons, this filling salad features a powerful punch of protein with quinoa, oak-fired chicken, and almonds drizzled in honey vinaigrette. When you’re drooping, this pick-me-up is filling enough to keep you moving, but it doesn’t sit too heavily on your stomach like a greasier feast might.

For a grease-less lunch

Shawarma Platter

Shawarma Platter at Epcot
Image: Edward Russell, Flickr (license)

Shawarma Platter – The Tangerine Café in Epcot’s Morocco offers both chicken and lamb shawarma. The platters come with hummus, tabbouleh, couscous salad, and Moroccan bread. This is a lighter alternative than the standard burger and fries that many guests flock to, and it offers the bonus of giving you a rich cultural taste of one of Epcot’s World Showcase countries.

Sushi – Hit the Kabuki Café in Japan at Epcot for a sushi lunch that’s cool and satisfying. The menu includes HAKO sushi for seafood lovers with salmon, tuna, and shrimp. The California Roll is filled with avocado, cucumber, crab, and smelt roe. If you can’t choose, the Combo Sushi meal has a little of everything.

Colony Salad – This patriotic pick is available at the Liberty Tree Tavern in Magic Kingdom. There’s no fear of an empty belly with this dish, despite the fact that it’s a salad. Toppings include grilled chicken, Washington apples, dried cranberries, pecans, and cheddar. All served on field greens and drizzled with honey-shallot vinaigrette.

Shrimp Flatbread – Instead of greasy pepperoni, order your flatbread with a lighter shrimp option instead. This Pizzafari specialty includes tomato, red pepper, pesto, and arugula over a creamy alfredo sauce. A tomato and cucumber salad comes alongside for another light and refreshing flavor at this Animal Kingdom restaurant.

Caesar Salad with Salmon – Most of the menu at the 50s Prime Time Café, though delicious, is a bit heavy on the stomach (think fried chicken, meatloaf, pot roast, and pork chops). If the sun is beating down on you and you’re looking for something that won’t weigh you down, go for the Caesar salad. Topped with salmon, it’s a refreshing change from the more traditional chicken Caesar, with all the classic toppings.

Sci-Fi Dine-In

Sci-Fi Dine-In at Disney's Hollywood Studios
Image: marada, Flickr (license)

Oven-Roasted Turkey Sandwich – Head to the Sci-Fi Dine-In Theater, and most of the items on the menu are thick burgers. If you want to cut out some of the grease and fat, go instead for the oven-roasted turkey sandwich. On a multigrain croissant, this has a more gourmet feel than a plain turkey sammie. Toppings include marinated tomatoes, lettuce, bacon, and cilantro-avocado aioli.

Vegetarian Black Bean Burger – Far less greasy than a regular cheeseburger, you don’t have to be a vegetarian to enjoy this meatless wonder. The patty has a spicy southwestern flavor and a house-made avocado spread helps dress things up. Restaurantosaurus at Animal Kingdom serves this delight alongside a southwest salad and French fries.

Watermelon Salad – This distinctive entrée is available at Flame Tree Barbecue in Animal Kingdom. The salad features watermelon to help you stay hydrated on hot days along with arugula, feta, and pickled red onion drizzled with a tangy white balsamic vinaigrette.


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