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No-Cook Meal Ideas

By Catherine Brown · Feb 7, 2021

We all have those times when we are too exhausted or sick to even consider cooking. What now? Takeout? Drive-through? Will they have foods that help support my mental and physical health? I've been there — struggling through months where I could not cook. These are my tips for staying healthy without cooking, and without breaking the bank.

Smoothies

Buying frozen premade smoothie mixes is extra easy — pour in your favorite milk or juice and purée.

  • Culinary tip: veggies like baby spinach, zucchini, carrots, and squash are very mild tasting and can add extra nutrition and fiber.
  • Cost-saving tip: instead of buying a premade mix, buy a variety of frozen fruits and vegetables and mix them together in big batches to make your own ready-to-go smoothie blend.
  • Nutrition tip: add collagen powder, whey, flax, chia, spirulina, or other functional foods.

Canned soups

There are so many options available now, from the classic to the exotic. It's not just cream of mushroom and chicken noodle anymore.

  • Culinary tip: make some whole-wheat toast and top with olive oil and garlic salt for a savory companion.
  • Cost-saving tip: look for bulk options, family packs, or sales.
  • Nutrition tip: find soups you love with lots of veggies — they're more nutrient-dense, and the extra fiber will keep you full longer. My favorite is lentil vegetable soup.

Frozen meals

There are many to choose from. I like EatingWell, Luvo, and Healthy Choice for their veggie content. There are also great meal-delivery options like Daily Harvest, Hungry Root, and Thrive frozen meals.

  • Culinary tip: guacamole and salsa make great nutrition-packed toppings.
  • Cost-saving tip: shop around and look at the price of each individual meal — even within the same brand, one meal can be $2 more than another.
  • Nutrition tip: look for meals with whole grains and vegetables. Boost a meal by adding extra frozen vegetables, or top with additional meat, beans, or lentils.

Meal or protein shakes

A huge array of options exists, with all different nutrition profiles and uses.

  • Culinary tip: try puréeing a chocolate shake or powder with frozen strawberries for a chocolate-and-strawberry treat.
  • Cost-saving tip: if your goal is just protein, Body Fortress (found at Walmart) is one of the most affordable and best-tasting protein-shake powders. (Not sponsored.)
  • Nutrition tip: look for brands without added sweeteners and oils. If it's a meal replacement, make sure it contains vitamins and minerals, or take a daily multivitamin.

Other ideas

  • Fruit with your favorite nut butter (e.g., apples and peanut butter).
  • Veggies with your favorite dip — ranch or hummus.
  • Great new shelf-stable meals are always coming out, like Kitchen & Love farro quick meals. Look for items with whole grains and veggies when you can.