Who has the time—or even the desire—to stand over a hot stove? Whip up these portable, no-cook meals in no time! Meal prep never tasted so good. Here
Who has the time—or even the desire—to stand over a hot stove? Whip up these portable, no-cook meals in no time! Meal prep never tasted so good. Here are four of my favorite no-cook lunch and dinner dishes. (FYI: Precooked proteins are a lifesaver!)
Greek Salad in a Jar
This no-cook meal is super easy to make ahead of time. Fill a row of mason jars and pop them in the fridge, then grab one to go in the morning. Mason jars are a healthy eater’s best friend—Here's why! Healthy doesn’t have to be hard!
1. In a wide-mouth, quart-size mason jar, combine 2 tablespoons light red wine vinaigrette dressing, 1/2 cup chopped cucumber, 1/2 cup chopped tomatoes, and 2 tablespoons chopped red onion.
2. Top with 4 ounces cooked and chopped skinless chicken breast, 2 tablespoons reduced-fat crumbled feta cheese, 1 tablespoon chopped kalamata or black olives, and 2 1/2 cups chopped romaine lettuce. Cover and refrigerate.
3. When you’re ready to eat, give the jar a shake, and flip contents into a medium-large bowl (or eat right from the jar)!
Entire recipe: 286 calories, 10.5g total fat (2g sat fat), 800mg sodium, 15g carbs, 4g fiber, 7.5g sugars, 35g protein
Spicy Thai-Style No-Cook Stir-Fry
Take the “fry” out of stir-fry with a magical ingredient: broccoli coleslaw! It’s a great noodle replacement with a cool, crisp crunch. Plus, it's a veggie shortcut that saves cooking time!
Smothered in Thai-style peanut sauce and mixed with tasty add-ins, it's the ultimate mini meal! (Confession: I sometimes eat two servings at once.)
1. Thoroughly mix 1/4 cup low-fat Thai peanut salad dressing or sauce, 2 tablespoons seasoned rice vinegar, and 1/2 teaspoon red pepper flakes.
2. In a large bowl, combine one 12-ounce bag (about 4 cups) broccoli cole slaw, 10 ounces cooked and chopped skinless lean chicken breast, 2 cups sugar snap peas (halved), and 1/4 cup chopped cilantro.
3. Add sauce mixture to the large bowl and toss to coat. Cover and refrigerate until chilled, at least 15 minutes.
1/4th of recipe (about 1 1/2 cups): 165 calories, 3g total fat (0.5g sat fat), 440mg sodium, 14g carbs, 4g fiber, 7g sugars, 22g protein
Fruity Tuna Salad
Tuna salad is often packed with fatty mayo—but not this lightened-up version! Bursting with fruit, it's the perfect protein-packed salad.
1. In a medium container with a lid, mix one 2.6-ounce pouch albacore tuna in water, 1/4 cup chopped apple, 1/4 cup halved red seedless grapes, 1/4 cup chopped cucumber, 2 tablespoons sweetened dried cranberries, and 1 1/2 tablespoon light mayonnaise. Mix well.
2. Just before eating, top 4 cups lettuce with tuna mixture. If you like, drizzle with light balsamic vinaigrette.
Entire recipe: 275 calories, 8g total fat (1g sat fat), 477mg sodium, 33g carbs, 6g fiber, 22.5g sugars, 21g protein
Spicy Black Bean and Avocado Turkey Wrap
Swap carby white rolls for high-fiber tortillas. You can fit more yummy ingredients inside a wrap as opposed to on a sandwich.
1. Thoroughly mash 3 tablespoons canned black beans (drained and rinsed). Add 1 ounce (about 2 tablespoons) mashed avocado and a dash of hot sauce (or more to taste). Mix well.
2. In a small bowl, toss 1/4 cup bagged coleslaw mix with 1 teaspoon lime juice.
3. Lay a medium-large high-fiber flour tortilla (110 calories or less) on a plate. Spread bean-avocado mixture along the center. Top with 2 ounces (about 4 slices) chopped reduced-sodium 97 percent to 98 percent fat-free turkey breast, lime-coleslaw mixture, and 2 tablespoons chopped tomatoes.
4. Fold in the sides of the tortilla and tightly roll it up around the filling.
Entire recipe: 258 calories, 7.5g total fat (1g sat fat), 775mg sodium, 35.5g carbs, 10.5g fiber, 3.5g sugars, 21g protein
Bonus: Try 5 easy, no-cook breakfasts!
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