Healthy No-Prep Recipes for the Days When You Just Can’t


It’s normal to make elaborate (and delicious! and nutritious!) and healthy) meals are the last thing you’re thinking about.

Whatever the situation at the point that 5 pm is upon us, it’s likely to be several times when you cannot muster the energy to cook a nutritious, home-cooked meal.

I’m with you.

As a mom working from home with three kids, I always rush to my computer to cook our dinners.

As a nutritionist, I must ensure that my food choices are nutritious and healthy.

Through some trials and errors, I’ve learned that many quick-to-make, low-effort recipe ideas can provide a healthy diet.

This is everything you need to be aware of when cutting corners to make delicious, healthy meals that don’t require prep.

Stock up

The ability to cook healthful meals on the spot is only possible with a bit of planning- usually in the form of of deliberate grocery shopping.

Make sure you stock up on these items to prepare yourself for success with your meals that don’t require preparation.


  • Smoked salmon
  • beans like chickpeas and hummus, cannellini beans, black beans, pinto beans, or chickpeas
  • rotisserie chicken
  • Fish or turkey Burgers made from fish or turkey
  • eggs
  • Tofu
  • block that is shredded and crumbled cheese


  • whole wheat bread and breadcrumbs
  • frozen corn
  • Instant brown rice
  • frozen Gnocchi (made with wheat or vegetables such as sweet potato, cauliflower or)
  • Premade whole wheat pizza crust flatbreads made of naan, pitas
  • Quick-cooking pasta such as angel hair tortellini or shells

Fruits and Vegetables

  • baby carrots, as well as other pre-sliced vegetables like bell peppers, zucchini
  • frozen vegetables like peas, carrots and spinach, and green beans
  • frozen veggie spirals like zucchini and butternut squash
  • bags of greens, such as kale, spinach, or Romaine
  • Bagged slaw made with either carrots, cabbage, or even broccoli
  • dried and canned fruits and vegetables
  • Berries

Simple flavor add-ons

  • mustard
  • mayonnaise
  • olive oil
  • vinegar such as balsamic, red wine, and white wine
  • dried herbs and spices and dried herbs
  • grated Parmesan cheese
  • salsa

If you’ve got the ingredients, You’re ready to cook the delicious recipes below. I’ve got you covered if you’re searching for soups, salads, or main dishes.


Tuscan Tuna and White Bean Salad

Look beyond the can! Canned tuna tends to get put to work mainly in sandwiches, but it’s an excellent protein to add to a quick and easy salad — like this Mediterranean-inspired meal.


Apple Salad with Chicken and Cherries

Rotisserie chicken, apples, and dried cherries make fast use of this delicious salad that is sweeter than it sounds.

Substitute dried cranberries for cheaper (but still high in antioxidants) fruit options.


Mexican Salad

Full disclosure: You need to do a bit of cutting for the salad. However, it will be worth it when you have the perfect taste with the delicious avocado and juicy tomatoes.

Make use of a bag that has been cut into Romaine to make your life simpler. If you’re not feeling it during dinner, leave out the dressing made from scratch to go with an olive oil-based bottle.


Chilled Cucumber Melon Soup

The instructions for this deliciously flavorful chilled soup could not be more straightforward: Place all the ingredients into a blender. Mix until it is smooth. I’ll drink it!


15 minutes of Miso soup made with Greens and Tofu

Miso is one of the fermented foods linked to a more robust immune system, which is why this simple Japanese recipe is considered a win-win.

Serve with an accompaniment or instant brown rice for more carbs and fiber.


5-Ingredient Black Bean Soup

I was intrigued by “five ingredients” (and at “20 minutes”).

The simple soup is based on the spiciness of the salsa prepared to perform its south-of-the-border magic. Canned black beans allow for an easy cooking time.


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Mains with meat

Healthier Charcuterie Board

Perhaps you need to plan events sooner, But a charcuterie platter always gives the party spirit.

Make a personalized tray of cheeses and meats with healthy options like dried apricots and grapes, whole wheat crackers, and Hummus.


Herbed Tuna in Heirloom Tomatoes

It’s the season for heirloom tomatoes in summertime. Take advantage of these squishy beauties with this low-carb, allergy-friendly dish.

You can pair a meal with cheesy toast or a salad to make it more substantial.

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