Are you sick of slaving over the stove, cooking, and cleaning the mess? Well, you are in the right place. A simple no-cook meal plan includes a breakfast, lunch, and dinner recipe and two snacks.
Table of Contents
No-Cook Meal Plan Overveiw
This meal plan involves minimal preparation or cooking and provides 1600-1700 calories, 100-120 grams of protein, 180-200 grams of carbohydrates, and 45-50 grams of fat.
In addition, it fulfills 3 servings of whole grains, 2 servings of fruit, 2.5 servings of vegetables, 3 servings of lean protein, and 3 servings of low-fat dairy.
- Breakfast: Greek yogurt, Berries, and Nuts
- Snack: Crackers and Cheese
- Lunch: Turkey Sandwich
- Snack: Cottage Cheese and Peaches
- Dinner: Rotisserie Chicken Rice and Steamed Veggies
What Foods Should You Include On Your No-Cook Meal Plan?
The foods that should be included in a no-cook meal plan are lean proteins, low-fat dairy, whole grains, fruits, vegetables, and healthy fats. Consuming a variety of foods from each category will provide maximum nutrient intake.
What Foods Should You Avoid On Your No-Cook Meal Plan?
The foods to avoid are those high in saturated fat, sodium, and added sugar. A food is considered high in a specific nutrient if it provides more than 20% of the recommended daily intake.
No-Cook Meal Plan Example
The following is an example of a no-cook meal plan. Please note that the nutrition information is based on specific ingredients and may differ from your recipe.
Breakfast: Greek yogurt, Berries, and Nuts
Ingredients:
| Ingredients: | Grams | Volume/Quantity |
| Greek yogurt | 225 g | .92 cups |
| Blueberries | 150 g | 1 cup |
| Sliced almonds | 28 g | 1 oz |
| Honey | 21 g | 1 tbsp |
Directions:
- Add Greek yogurt to containers or jars, filling each container with 9/10 of a cup.
- Add 1 cup of blueberries and drizzle 1 tbsp of honey on top.
- When ready to enjoy, sprinkle the sliced almonds on the parfaits.
Calories and macronutrients:
| Calories: | Protein: | Carbs: | Fats: | Fiber: |
| 394 | 31 g | 40 g | 15 g | 6 g |
Snack: Crackers and Cheese
Ingredients:
| Ingredients: | Grams | Volume/Quantity |
| Reduced fat cheese | 38 g | 1.5 oz |
| Whole grain crackers | 35 g | 7 crackers |
Directions:
- Distribute your portion sizes and assemble them.
Calories and macronutrients:
| Calories: | Protein: | Carbs: | Fats: | Fiber: |
| 238 | 11 g | 22 g | 12 g | 4 g |
Lunch: Turkey Sandwich
Ingredients:
| Ingredients: | Grams | Volume/Quantity |
| Low sodium deli turkey | 83 g | 3 slices |
| Daves killer bread (or whole grain) | 90 g | 2 slices |
| Tomato | 80 g | 2 slices |
| Reduced fat mayo | 15 g | 1 tbsp |
| Turkey Bacon | 28 g | 1 slice |
| Mixed greens | 60 g | ½ cup |
| Red onion | 30 g | 5 slices |
Directions:
- Start by gathering all your ingredients. Make sure you have the correct quantities for each item.
- Assemble your sandwich and enjoy.
Calories and macronutrients:
| Calories: | Protein: | Carbs: | Fats: | Fiber: |
| 395 | 33 g | 50 g | 8 g | 11 g |
Snack: Cottage Cheese and Peaches
Ingredients:
| Ingredients: | Grams | Volume/Quantity |
| 2% cottage cheese | 170 g | ¾ cup |
| Peach | 175 g | 1 large |
Directions:
- Measure your portion of cottage cheese and slice the peach.
Calories and macronutrients:
| Calories: | Protein: | Carbs: | Fats: | Fiber: |
| 206 | 19 g | 25 g | 4 g | 3 g |
Dinner: Rotisserie Chicken Rice and Steamed Veggies
Ingredients:
| Ingredients: | Grams | Volume/Quantity |
| Rotisserie Chicken | 85 g | 3 oz |
| One-Minute Rice | 164 g | 1 cup |
| Steam Fresh Veggies | 156 g | 1 cup |
Directions:
- Measure your portion of the rotisserie chicken.
- Microwave rice for the suggested time on packaging.
- Microwave steam fresh veggies for the suggested time.
Calories and macronutrients:
| Calories: | Protein: | Carbs: | Fats: | Fiber: |
| 336 | 34 g | 46 g | 4 g | 8 g |
Day summary:
| Calories: 1600 |
| Protein: 126 g |
| Carbs: 189 g |
| Fats: 43 g |
| Fiber: 31 g |
| Sodium: 2000 mg |
| Saturated fat: 9 g |
Disclaimer
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.
Other meal plans and diet plans
Calorie deficit meal plans: 1300 calorie meal plan, 1400 calorie meal plan, 1500 calorie meal plan, 1600 calorie meal plan, 1700 calorie meal plan, 1800 calorie meal plan, 1900 calorie meal plan, 2000 calorie meal plan, 2100 calorie meal plan, 2200 calorie meal plan, 2300 calorie meal plan, and Calorie deficit diet.
Calorie surplus meal plans: 2400 calorie meal plan, 2500 calorie meal plan, 2600 calorie meal plan, 2700 calorie meal plan, 3000 calorie meal plan, 3100 calorie meal plan, 3200 calorie meal plan, 3300 calorie meal plan, 3500 calorie meal plan, and 7 day meal plan for gaining muscle.
Noah earned his degree in Human Nutrition – Dietitics through Metropolitan State University in 2015, he completed his dietetic internship in 2016 and obtained the registered dietitian nutritionist (RDN) credential in 2017.
Throughout his career in nutrition, Noah has coached hundreds of clients in a range of industries to lose weight, build muscle and live healthier lives.
Noah specializes in helping people develop lifelong habits and skills that lead to a long and productive healthy life. Noah aims to provide evidence-based nutrition information through blogging, video, podcasting, and coaching.
