No-cook meals, or recipes that don’t require cooking in advance of eating them, are a time saver for those who don’t have hours to devote each day to meal prep. Instead of planning out your next days’-worth of meals, you can quickly throw together healthy, delicious dishes in under ten minutes. All you would need is some fresh produce and a few pantry staples. From there, you can make dozens of easy meals without any extra effort or cleanup involved.
Proteins are essential to keep us healthy. With options like rotisserie chicken, Pasteurized Lump Crab Meat, Prosciutto, Canned Tuna, Canned Beans, and canned salmon, you can have delicious meals high in proteins. Protein sources — both vegetarian and non-vegetarian — can be used to create delicious salads that are high in taste and low on time consumption
Many no-cook meals rely on flavor boosters like balsamic vinegar, fresh citrus juice, or pre-chopped fresh produce. You can put smoked paprika or liquid smoke to get the flavor of grilled smokiness. When it comes to these ingredients, a good rule of thumb is to buy what you can in bulk or in larger quantities. That way, you’ll save money but still have plenty of flavors. But, don’t forget about dry goods like herbs and spices— stock up on those too as they add extra flavor to no-cook meals.
Texture Boosters and Produce
No-cook recipes usually lack crunchiness. So opt for nuts, seeds, and fresh produce for a more diverse texture. The other options, such as peanuts or sunflower seeds, give you a nutty taste and are great for crunch. No refrigerator? No problem. Leafy greens are good for days in a cool, dark place — just don’t wash until you’re ready to eat them. With sturdy leaves that give a bit before snapping, and bright, bold colors, they’re easy to spot when you reach in. Other great no-cook produce includes carrots, apples, bell peppers, radishes, cucumbers, mushrooms, avocado, and celery.
No-Cook Spreads and Grains
Whip up a spread of guacamole, hummus, or any other spread of your choice… They add a creamy texture to no-cook meals like sandwiches and wraps. If you don’t have a lot of time for cooking but want to save money, keeping some bulk grains in your fridge or pantry is a great way to prepare quick meals. These are inexpensive, fast, portable, and make for delicious breakfasts, lunches, or dinners. Some of our favorite no-cook grains include quinoa, couscous, millet, barley, and bulgur wheat.