7 healthy no cook meals that still taste great – shopping list included!

If you consider yourself a novice in the kitchen, browsing recipes, checking ingredient lists, and putting it all together to create a delicious meal may seem overwhelming. So, unless you plan on ordering out every night, which is far more expensive than even the most comprehensive grocery list and definitely not very healthy, it’s important to have some easy to put together meals in your arsenal that will help you to feel more comfortable and confident in the kitchen.

With our list of grocery essentials, seven healthy, no cook meals, and a few simple tips to help you increase your kitchen confidence, it’s easier than you think to go from being a kitchen nightmare to creating meals that taste like you’re a seasoned chef, without ever turning on your kitchen stove.

Before You Get Started

If you’re wondering whether or not you can follow a healthy, no cook meal plan and still eat the foods you love, the answer is a resounding yes. If you’re just learning your way around the kitchen or prefer not to cook at all, these no cook meals feature a wide range of foods that your entire family will love.

To get started, all you need to do is stock up on the three grocery essentials: proteins, carbohydrates, and vegetables.

Our list of grocery essentials features foods that are either already cooked or require minimal preparation. The list may be a bit more expensive than if you cook everything yourself. But if your meal planning emphasizes convenience over cost, then our list has you covered.

All the items listed below cost around $85 and should last you about a week. Stock your kitchen and pantry with these items and you’ll be eating healthy, no cook meals in no time.

Grocery essentials:

Proteins

• Cooked Hard Boiled Eggs
• Rotisserie Chicken - make sure to remove the meat when you get home from the store, this is much easier than trying to remove it for meals after it has been chilled in the refrigerator.
• Tuna
• Cheese
• Whole Milk Organic Yogurt
• Steamed Shrimp (wild-caught) – you can find in the frozen section or buy at the fish counter and ask them to steam for you while you shop!
• Unsalted nuts (can be any or mixed) – try to avoid any with peanuts
• Cottage cheese – look for 4%

 

 

Carbohydrates

• Any fruit (fresh or frozen) – you could even buy fresh that has already been cut for you for even faster meals.
• Hummus
• Minute Brown Rice
• Chickpeas
• Black beans
• Whole Wheat Bread 

 

Vegetables

• Salad mix
• Cucumbers
• Riced vegetables - you can find a variety of riced vegetables in the frozen foods section. These are super easy to heat up and taste great!
• Vegetable mix
• Zucchini spirals
• Cherry tomatoes
• Guacamole
• Pasta sauce

Quick Tip – consider buying a veggie tray from your local store for a variety of vegetables that are already cut and rinsed!

 

7 healthy no cook meals for beginners:

Meal 1: Nutritious yogurt bowl

If your breakfast go-to is a bowl of cereal (which will frequently have added sugar) or bagel with cream cheese, it may be time to rise and shine with a nutritious yogurt bowl. Feel free to mix and match different fruit to your liking.

• ¾ cup of plain Greek yogurt
• 1 oz nuts
• ½ cup of fruit
• 3 tbsp coconut flakes (optional)
• 1 tsp honey (optional)

 

Meal 2: Avocado toast and cottage cheese

Avocado toast can be found on just about every brunch menu these days. Know why? Because it’s easy to make and tastes great. Skip the expensive café version and try this three-ingredient meal for yourself.

• 6 oz cottage cheese
• 1 slice whole wheat toast
• ¼ cup guacamole

Meal 3: chicken bean bowl

Rotisserie chicken is a must when it comes to eating a protein-packed meal. They are readily available in most grocery stores and make for easy meal prep. Try this delicious no cook meal that makes for the perfect heat and eat leftover. 

• 3 oz diced rotisserie chicken
• 1/4 cup black beans
• ½ cup brown rice
• ½ cup cherry tomatoes
• 1/4 cup guacamole

Meal 4: Snack Plate

Does eating a delicious seafood meal without the hassle of turning on your oven float your boat? Then try creating this simple snack plate. Mix and match vegetables to your liking to add some variety to this healthy, no cook meal.
 

• 6 oz cooked Shrimp
• ½ cup Hummus
• 1 cup Cucumbers
• 1 cup Cherry Tomatoes
• ¼ cup Guacamole

 Meal 5: Tuna Salad

An easy lunch option with minimal prep, this tuna salad is another great go-to that allows you to mix and match additional veggies to your liking.

• 6 oz tuna
• ½ cup Minute Brown Rice
• 1 cup Mixed Salad
• 1 cup Cherry Tomatoes
• 2 Tbsp GOLO Salad Dressing

Meal 6: Chicken Veggie Pasta

Perfect for the Italian food lover, this chicken veggie pasta is a yummy alternative to eating carb-heavy pasta. Be sure to look for a tomato sauce with the fewest ingredients and no added sugar. 

• 6 oz Diced Rotisserie Chicken
• 1 cup Zucchini Veggie Spirals
• ½ cup Pasta Sauce
• Add 1/2 cup of fruit on the side to make it a complete meal

Meal 7: Simple Salad Bowl

Looking to up your intake of leafy greens? This simple salad bowl has everything you need. Including a serving of GOLO Salad Dressing for added flavor. 

• 2 cups Salad Mix
• 1 cup Cherry Tomatoes
• 1 cup Cucumbers
• 2 Hard Boiled Eggs

These healthy, no cook meals are a great way to get started eating healthier foods and feeling comfortable in your kitchen. But they are only the beginning. GOLO has two different no cook meal plans that cover breakfast, lunch, and dinner for an entire week.
 
MyGOLO members can view no cook meal plan 1 and no cook meal plan 2.  Each meal plan provides a detailed list of what foods to buy and how much you’ll need for a complete meal. Note, you may have to log into your account at GOLO.com to see the meals.

Increase Your Confidence in the Kitchen

 

Once you’ve filled your fridge with the right foods and have a healthy appetite to match, it’s time to get acquainted with your kitchen. A little bit of confidence can go a long way when putting together a balanced meal you’ll love.
 
6 Ways to Become More Confident in the Kitchen

1. Make. Eat. Repeat.

   When it comes to making healthy, no cook meals, practice makes progress. Start by choosing your favorite meal from our list and make it to your liking. Then make it again and again until you feel confident that you can get it right every time, even without looking at the ingredient list. Once you’ve got it just right, try mixing up ingredients and see if you’ve created a new variation on an old favorite.

2. Use Your Words

   Our list of ingredients for each meal is a starting point. But maybe you need a bit more instruction. If that’s the case, write down your step-by-step process of making each of these no cook meals in your own words. That way, if you get stuck or forget which sauce you used for the chicken veggie pasta that really tickled those taste buds, you’ve got something to reference that you’ll understand. 

3. Find a Knife You Like

   Not every no cook meal on this list requires the use of a knife, but if you’re cutting up veggies or want just the right amount of rotisserie chicken in your chicken bean bowl, having a good knife will make food preparation much easier for you. You don’t need to have an expensive knife to get it right. Find one that feels comfortable in your hand and remember to take it slow. Trust us, you don’t want your no cook meal to come with a side of stitches. Once you’ve found a knife you’re comfortable with, make sure you have a cutting board to go with it so you aren’t cutting up your kitchen counter.

4. A Place for Everything, and Everything in Place

   Creating an organized kitchen environment gives you a huge leg up when meal planning. Be sure to regularly clean your kitchen, store your leftovers on easily accessible shelves in your fridge, and keep a list of groceries you need when it’s time to shop. That way, you’ll have an easier time getting your meal from kitchen to table.

5. Experiment

   The more comfortable you get in the kitchen, the more you’ll come to realize that creating meals can be fluid. There is no ‘perfect’ dish, and these no cook meals don’t need to be perfect to taste great.

6. Take Your Time and Create with Joy

   What’s great about these no cook meals is that they don’t take long to make. But that doesn’t mean they need to be rushed. Before you start, clean up your counter space, check to make sure you’ve got all the listed ingredients, and create an environment that will help you enjoy the experience. Turn on some music, put on comfy clothes, and take pride in what you’re making.

 

GOLO is not intended to diagnose, treat, prevent, or cure any illness or disease. This blog provides general information and discussion about health and wellness-related subjects. The words and other content provided in this blog, and in any linked materials, are not intended and should not be construed as medical advice. GOLO encourages you to consult a doctor before making any health changes, especially any changes related to a specific diagnosis or condition. All opinions and articles linked to and from this page are those of the individuals concerned and do not necessarily represent those of GOLO, LLC or its employees. No responsibility can be accepted for any action you take or refrain from taking as a result of viewing this page. GOLO will not be liable for any errors, losses, injuries, or damages from the display or use of this information. These terms and conditions are subject to change.