No-cook meal plan

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. 

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 
Blueberries150 g1 cup
Sliced almonds 28 g1 oz
Honey 21 g1 tbsp 

Directions: 

  1. Add Greek yogurt to containers or jars, filling each container with 9/10 of a cup. 
  2. Add 1 cup of blueberries and drizzle 1 tbsp of honey on top. 
  3. When ready to enjoy, sprinkle the sliced almonds on the parfaits.

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
39431 g40 g15 g6 g

Snack: Crackers and Cheese  

Ingredients: 

Ingredients: Grams Volume/Quantity 
Reduced fat cheese 38 g1.5 oz
Whole grain crackers 35 g7 crackers 

Directions: 

  1. Distribute your portion sizes and assemble them. 

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
23811 g22 g12 g4 g

Lunch: Turkey Sandwich 

Ingredients: 

Ingredients: Grams Volume/Quantity 
Low sodium deli turkey 83 g3 slices 
Daves killer bread (or whole grain) 90 g2 slices 
Tomato 80 g2 slices
Reduced fat mayo15 g1 tbsp 
Turkey Bacon 28 g1 slice 
Mixed greens60 g½ cup 
Red onion 30 g5 slices 

Directions: 

  1. Start by gathering all your ingredients. Make sure you have the correct quantities for each item.
  2. Assemble your sandwich and enjoy. 

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
39533 g50 g8 g11 g

Snack: Cottage Cheese and Peaches 

Ingredients: 

Ingredients: Grams Volume/Quantity 
2% cottage cheese 170 g¾ cup 
Peach175 g1 large 

Directions: 

  1. Measure your portion of cottage cheese and slice the peach. 

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
20619 g25 g4 g3 g

Dinner: Rotisserie Chicken Rice and Steamed Veggies

Ingredients: 

Ingredients: Grams Volume/Quantity 
Rotisserie Chicken85 g3 oz
One-Minute Rice164 g1 cup 
Steam Fresh Veggies156 g1 cup 

Directions: 

  1. Measure your portion of the rotisserie chicken. 
  2. Microwave rice for the suggested time on packaging. 
  3. Microwave steam fresh veggies for the suggested time. 

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
33634 g46 g4 g8 g

Day summary: 

Calories: 1600
Protein: 126 g 
Carbs: 189 g 
Fats:  43 g 
Fiber: 31 g
Sodium: 2000 mg
Saturated fat: 9 g

Final Thoughts

This no-cook meal plan is great for those that want to eat healthy but may not want a mess to clean up. While this meal plan cavers the eating side of a healthy life style, it does not include anything about working out, sleep, or tracking. That is why I created the Your First 30 Days: A Roadmap to Weight Loss and Building Muscle.

Download your copy!

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.

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.

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.