4 No-Cook Lunch and Dinner Dishes

Make a meal without turning on the stove

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

No-Cook Lunch & Dinner Dishes: Greek Salad in a Jar
Hungry-Girl.com

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

No-Cook Lunch & Dinner Dishes: Spicy Thai-Style No-Cook Stir-Fry
Hungry-Girl.com

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

No-Cook Lunch & Dinner Dishes: Fruity Tuna Salad
Hungry-Girl.com

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

No-Cook Lunch & Dinner Dishes: Spicy Black Bean & Avocado Turkey Wrap
Hungry-Girl.com

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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