5 No-Cook Healthy Dinners You Can Put on Repeat
In my coaching calls with clients, something that they often need is a backup dinner – no-cook healthy dinners that can be thrown together in a pinch. These recipes aren’t necessarily going to win any culinary awards, but they are tasty, fast meals that can help to prevent unplanned dining out (or ordering in).
The key is to consistently stock your kitchen with a pantry (and freezer) of non-perishable foods that can do some serious heavy lifting. These items include:
- Canned tuna
- Canned beans
- Nuts and seeds
- Chickpea or edamame pasta
- Frozen steam-in-bag broccoli
- Frozen steam-in-bag cauliflower/broccoli rice
- Frozen steam-in-bag rice
- Frozen good bread (yes, you can freeze bread and it comes back delicious when toasted!)
- Frozen pre-cooked chicken and shrimp
- Jars of sauces, olives, salsa, and other seasonings and toppings
In my book, these are pantry/freezer items that should never run out – they should be on the grocery inventory list every week!
To give you an idea of how to turn these grocery items into satisfying, no-cook healthy dinners that will get you eating at home more (and opening the GrubHub app less), here is some recipe inspiration:
Recipe #1: Mediterranean tuna and white bean salad
(serves 4)
Combine:
- 4 cans of tuna
- 1 can of cannellini beans (or another canned white bean)
- 1/4 cup olive oil
- 1/4 cup red or white wine vinegar
- Salt and pepper
- Optional: diced red onion
Serve on a toasted, crusty, seedy bread if possible. If not, have it over a salad!
Recipe #2: Sweet curry chicken and rice
(serves 4)
Combine:
- 1 lb. pre-cooked chicken breast (like Trader Joe’s fresh grilled chicken breast or Tyson’s frozen “Grilled and Ready” diced chicken breast, thawed)
- 1 bag microwavable rice, cooked (like Trader Joe’s frozen Rice Medley or Good & Gather 90-Second Jasmine Rice)
- 1 cup Trader Joe’s Thai Yellow Curry Sauce (or similar)
- 1 cup steamed frozen broccoli
- Optional: 2 tbsp. raisins
- Optional: 2 tbsp. cashews or sliced almonds
Recipe #3: Chickpea mac and cheese
(serves 2… or 4 if you double up on the boxes)
This one could not be easier. Simply follow the box instructions on Banza’s “Cheddar Elbows” and enjoy! I often add a little more Greek yogurt and cheese just to pump it up more. Steam some frozen broccoli on the side.
If you happen to eat the whole box on your own, it will be about 580 calories if prepared according to package instructions. While this might be a little bit of an oversized meal (I often recommend my clients shoot between 400-550 calories for meals), it is honestly more calorically economical than most – if not all – takeout orders would be. So if what you’re replacing is dining out, it is probably a net win.
Recipe #4: Cheesy veggie egg scramble
(serves 1… or as many as you want if you multiply)
Scramble:
- 2 whole eggs and 3 egg whites (this is my magic combo for maximum protein)
- Steamed broccoli or cauliflower or greens
- 1/4 cup shredded cheese of choice
Serve with bread or fruit!
Recipe #5: Chicken and black bean power bowl
(serves 4)
Combine:
- 1 lb. pre-cooked chicken breast (like Trader Joe’s fresh grilled chicken breast or Tyson’s frozen “Grilled and Ready” diced chicken breast, thawed)
- 2 bags steam-in-bag cauliflower rice
- 1 can black beans
- 1/4 cup olive oil
- Salsa
- Optional: 1 cup shredded cheddar for topping
There you have it! Save these easy, no-cook healthy dinners in your browser for a shopping list – some night soon, when you need a last-minute dinner rescue, you can enjoy a tasty, filling meal that hits your health goals!
Need help putting together the big picture of your nutrition and your fitness goals? Schedule a free 30-minute consultation to chat.
