10 easy, no-cook meal ideas
Whether you’re getting home late from a long work day, trying to make lunch happen in the 10 minutes between meetings, or simply feeling a bit overwhelmed with life, some days cooking just isn’t in the cards. Luckily, you can quickly pull together a balanced, satisfying meal without turning on the stove.
Below are ten no-cook meal ideas that check all the boxes: starch, protein, and fats for steady energy and satisfaction, and a fruit or veggie for color, texture, and nutrients. These meals come together quickly and use simple and budget-friendly ingredients - perfect for any day you want something nourishing without the extra effort.
1. Turkey & Hummus Wrap
Starch: Wrap or large (burrito-sized) tortilla
Protein: Sliced deli turkey
Fat: Hummus or avocado (for convenience, look for single-serve packs)
Veg: Spinach, cucumber, or grated carrots (or whatever veggies you have languishing in the fridge)
2. Tuna & White Bean Salad
Starch: Canned cannellini or great northern beans (rinsed and drained)
Protein: Canned tuna, drained
Fat: Olive oil or any vinaigrette dressing
Veg: Cherry tomatoes, arugula, cucumbers, bell peppers would all be great here
3. Cottage Cheese Snack Plate
Starch: Whole-grain crackers or pretzels
Protein: Cottage cheese
Fat: Handful of nuts
Fruit: Berries or sliced peaches
4. Rotisserie Chicken Pesto Bowl
Starch: Pre-cooked rice pouch (microwavable)
Protein: Shredded rotisserie chicken
Fat: A spoonful of pesto
Veg: Bagged salad mix of your choice
5. Black Bean & Avocado Tostada Plate
Starch: Pre-made crispy tostadas (or tortilla chips if that’s easier)
Protein: Canned black beans (rinsed)
Fat: Sliced avocado or a single serve guacamole cup
Veg/Fruit: Shredded lettuce, salsa, tomatoes, or mango cubes
Assemble: Spread beans on the tostadas, top with lettuce and tomato, finish with avocado and a sprinkle of salt and lime.
6. Smoked Salmon Bagel Sandwich
Starch: Bagel of your choice
Protein: Smoked salmon (AKA lox)
Fat: Cream cheese
Veg: Sliced cucumber, tomato, red onion, capers (any or all, if you have them)
7. Chickpea Mediterranean-style Bowl
Starch: Pre-cooked rice pouch (microwavable)
Protein: Chickpeas + feta cheese
Fat: Kalamata olives + tzatziki sauce (pre-made)
Veg: Cucumber, bell pepper, and spinach
Assemble: Mix together rice, cheese, chickpeas, olives, and veggies and top with a few spoons of tzatziki sauce
8. Summer Roll Bowl
Starch: Rice vermicelli noodles (pre-cooked or soaked in cold water)
Protein: Cooked shrimp or pre-cooked tofu, or any leftover cooked protein you have
Fat: Peanut dipping sauce + avocado slices
Veg/Fruit: Shredded lettuce, carrots, cucumber, fresh herbs (mint/cilantro) if you have them
Assemble: Layer noodles, protein, and veggies in a bowl. Drizzle with sauce and garnish with herbs.
9. Curried egg salad sandwich
Starch: Bread of choice (whole grain, sourdough, wrap)
Protein: Curried egg salad (smashed boiled eggs mixed with mayo and curry powder to taste)
Fat: Mayo
Veg/Fruit: Whatever you have – baby carrots, an apple sliced, berries all work
10. Yogurt bowl
Starch: Granola
Protein: Yogurt (regular or Greek)
Fat: Drizzle of peanut or almond butter
Fruit: diced apples or berries (use frozen when berries aren’t in season)
With a little pre-planning, you can build meals that are balanced, flavorful, and genuinely satisfying without dirtying the pots and pans. Set yourself up for success: pick a few of these to shop for on your next grocery trip so that you have what the ingredients on hand when you need them (your future self will thank you). Mix and match, lean on leftovers, embrace shortcuts, and make these meals your own.
Here’s to giving yourself permission to choose ease whenever you need it.