Quick, Easy and Healthy No-Cook Meals
Looking for some no-cook meal ideas for those days when you just don’t feel like cooking?
Luckily, you don’t need fancy cooking skills – nor do you have to spend a lot of time in the kitchen – to prepare delicious and nutritious meals.
I don’t consider myself much of a cook, so I love quick and easy no-cook – or minimal cooking – meals.
The following are some of my favourites.
Sandwiches and Wraps. From a simple peanut butter and banana sandwich, to a veggie packed chicken wrap, sandwiches and wraps can make a balanced meal providing 3 food groups – or all 4 food groups if you add a little cheese.
Leafy Salads. The possibilities are endless when it comes to salads. Top your favourite leafy greens with fresh or leftover cooked vegetables, dried or fresh fruit, a sprinkle of nuts or seeds, a little shredded cheese, and your favourite salad dressing. Add sliced boiled egg, canned tuna or salmon, beans, or leftover chicken or meat for protein.
Non-Leafy Salads. Traditional Greek salad, creamy cucumber salad, tomato basil salad, Waldorf salad… There are just as many salads that don’t contain leafy greens. Don’t forget to add a source of protein, or serve it on the side.
Grained Based Salads. If you want a heavier, more energy dense salad, make a couscous, quinoa, rice, or pasta based salad. This does require just a minimal amount of cooking to prepare the grain.
Cheese and Fruit/Veggie Plate. Put together a plate of cheese (hard cheese or cottage cheese), a grain product (whole-grain crackers, bread roll or homemade muffin) and fruit and/or raw veggies.
Boiled Egg or Meat Plate. Put together a plate of protein (boiled egg, sliced meat or poultry, leftover meat or poultry, or canned tuna or salmon), a grain product (whole-grain crackers, bread roll or homemade muffin) and fruit and/or raw veggies.
Hummus Plate. Put together a plate of hummus, raw veggies, and pita, tortilla chips or whole-grain crackers.
Tacos. Use leftover meat or poultry, or canned refried beans, for quick no-cook tacos.
Smoothies and Yogurt Parfaits. Make it a balanced meal by adding a source of protein (milk, yogurt or protein powder), a source of fibre (ground flaxseed or chia seeds) and a serving of fruit.