15 quick and easy ideas for lunch without cooking


It’s not just you. With so much happening right now, the last thing you’re likely to do is sweat over a stove just to make some lunch – especially when the weather is getting warmer. You probably crave something that is delicious and nutritious, but – more importantly – you want something that is easy to make. Post our smart ideas for lunch without cooking.

Here at Eat this, don’t it!, we revealed all the secrets of getting lunch on the table with as little work as possible. We have developed these unprepared recipes to help you think about the thought within minutes. And it gets even better. Most of these lunch recipes without cooking are so simple that you don’t have to go anywhere near a hot stove or grocery store until you toss them together!

What you need: Lettuce, hard boiled egg, tomato, chicken, bacon, avocado

Here’s an easy way to eat the rainbow. Red tomatoes, yellow hard boiled eggs, green avocado, purple onions, brown bacon and white chicken, all layered on top of a bed of lettuce. For a healthy hack, we recommend skipping the heavy connection. Instead, mix some red wine vinegar, mustard and olive oil together. Then you are ready for satisfaction. Nutritional wrapped, packed with a perfect crunch in any fork, this can be made in a simple mason jar if you’re on the go, or brought outside to your backyard on a plate.

Low calorie cheesesteak sandwich
Mitch Mandel and Thomas MacDonald

What you need: Steak, ruccola, pears, goat cheese, sprouted bread

It’s mid-week and that steak from the weekend still sits in your fridge. Don’t waste it! Place it on sprouted bread and layer with pepper rucola and sweet pears. Sprinkle some goat cheese on top. When you need cheese, think of goat: it is lower in calories and a little can go a long way. Take a knife and spread it out. With such a strong flavor, you will be able to taste a bright cheese bite in every bite. An added bonus: because goat’s milk proteins are smaller – and easier to digest – than cow’s milk proteins, goat’s cheese can be much milder in your digestive tract compared to other cheeses.

What you need: Pita, hummus, olives, dipping vegetables, roasted red pepper, feta cheese, grilled chicken (optional)

Toss your way through lunch with this Mediterranean mezze dish. Hummus is packed with protein and is delicious on top of pita bread or whole grain bread if you don’t have pita bread readily available. Layer up some roasted peppers and you have a beautiful open face sandwich! Not into the red peppers? Dip some vegetables in hummus and enjoy your grilled chicken with your pita bread.

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Turkey and cheese wrappers

What you need: Salad, tomato, cheddar cheese, sliced ​​turkey

Yes, the lunch you brought to school in 4th grade is as delicious as ever. Turkey is low in fat, packed with protein and is the perfect protein to store in your pantry. Need more flavor? Throw in a little dijon mustard. For a healthy version, you can cut 210 calories by switching from a sodium-heavy wrapper to salad.

Tuna salad stuffed with avocado

What you need: Canned tuna, red pepper, tomato, avocado

Scoop out an avocado where the pit will be, and make yourself a “bowl.” Serve it with your favorite tuna salad. (We like a simple canned tuna with red vinegar, a hint of olive oil, salt, and metabolism promoting cayenne pepper.) Add some color with tomatoes and red pepper to increase your vitamin intake. Not to mention, it adds some crunch in every bite!


What you need: 3 hard-boiled eggs, half an avocado, lemon or lime juice, salt and pepper to taste

Don’t do more! It’s time for avocado to take the lead. For every three eggs, use half an avocado. Mash them together and you will have lunch in no time. As for the fat? Consider this: There is good fat and there is bad fat, but this salad gets it right thanks to the healthy, monounsaturated fat of avocados that has been shown to lower cholesterol and torch belly fat.

What you need: Whole wheat pasta, feta cheese, spinach, olives, tomatoes, balsamic, olive oil

Take the remaining whole grain paste out of the refrigerator and place it in a container or bowl with a little extra space. Mix in the rest of the ingredients and sprinkle with a little dressing. The more vegetables you add, the more fiber you add to your diet. Don’t forget than whole wheat pasta contains tons of fiber – 6.3 grams per day. Cooked serving to be exact! Fiber is your friend, and vegetables provide plenty of it. Shake it with a lid on and you and your pasta salad are on the go.

What you need: Romaine, spinach, broccoli, parmesan, Greek yogurt dressing

The Caesar salad, which we always see on a menu, is not so good for you. (Yes, salads aren’t always healthy. Who knew?) But by adding some other greens and not just using water-heavy romaine, you will be able to increase your nutritional content. For example, broccoli adds some extra crunch to the salad, plus it is packed with bone-retaining vitamin K and immune-boosting vitamin C. Next time you’re at the grocery store, pick up a bottle of Greek-yogurt Caesar dressing. This simple switch lowers calories and delivers probiotics with minimal effort. Store it on the side and use it with care.

What you need: Carry on your choice, goat cheese, quinoa, spinach, a sprinkle of balsamic vinegar.

Don’t waste last week’s quinoa! This cereal contains many proteins and is great to add to your diet if you are a vegetarian, especially because it has an amino acid profile that looks like expensive proteins. Not to mention, the crunchy structure always gives a better bite. Berries, such as blueberries and strawberries, will help slow down the digestive process thanks to their fiber content, ultimately allowing you to feel fuller for longer. Throw in some spinach and a light coat of balsamic vinegar. Just like that, you have a bowl full of color, fiber and amazing nutrients. Not to mention how tasty it looks!

What you need: Peanut butter, raspberries, bananas, chia seeds, toast of your choice

Instead of pairing your PB with jams that are high-sugar jam, mashed raspberries and chia seeds together to create an epic jelly-like combination. It will be both low fat and low in sugar. Spread the two over 100 percent whole grain bread, top with some banana slices, and you will have a treat! Want to make your PB&J even more advanced? Add some cinnamon. Not only will this warming spice enhance the taste, but it can also help regulate spikes in blood sugar after meals. You can even keep the sugar count low for your peanut butter by making your own nut butter at home.

What you need: Lettuce, black beans (rinsed), tomatoes, corn, tomatoes, protein left in your fridge, coriander and lime to taste.

It’s time for taco, but let’s skip the tortillas! If you have leftovers of quinoa or chicken from yesterday’s dinner, toss in some rinsed black beans to increase the protein count. While you’re at it, chop up all your favorite toppings – tomatoes, avocado, coriander, red onion and lettuce, and mix it into a salad. But take a pass on the expected cream fraiche. If you really need a little creaminess in the mix, a dollop of Greek yogurt tastes just as good and helps cure your digestive tract with its copious concentration of probiotics.

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What you need: Smoked salmon, avocado, whole wheat toast, lemon juice

Who said the avocado toast trend was for brunch only? This open sandwich is one of our favorites because it is packed with protein and fiber – two macronutrients that are known to extend feelings of fullness and prevent you from reaching your snack drawer shortly after lunch. But be warned: do not use more than half of this vegetable fruit at a time; Full of calorie, healthy fat, avocados can sneak excess calories into your diet.

What you need: Chickpeas, green beans, kidney beans, olive oil, dill, lemon juice

Need to get rid of the canned beans from your pantry? This recipe is simple, delicious and keeps you happy for hours. The magic behind the saturation of beans is simple: They are packed with digestive fiber. In fact, kidney beans are so rich in fiber, just half a cup contains 14 grams or nearly 50 percent of your daily recommended intake! And if you’re not a fan of bean salads, consider this versatile blend as a base for your chicken dish or the perfect topping for a salad salad.

What you need: Chicken breast, grapes, green onion, dijon mustard, pecans, plain Greek yogurt

Yes you Dog eat the delicious, creamy chicken salad and feel good about it! By replacing mayonnaise with plain Greek yogurt, you can indulge in this oldie-but-goodie dish while keeping this belly flat thanks to low-inflammatory fat yogurt and high-muscle protein. Replace your sandwich bread with lettuce to double your weight maintenance efforts. Low-calorie and moisturizing salad is a great base for this refreshing take on a chicken salad.

Asian chicken salad

What you need: Chicken, brown rice, red cabbage, shredded carrots, edamame, mandarin oranges, salad of your choice, homemade dressing (peanut butter, low sodium soy, white vinegar, crushed red pepper flakes and a splash of water)

We love this colorful salad; It is packed with protein, fiber and delicious flavors. Thanks to the chicken and edamame protein, you’re sure to stay full until it’s time to eat again. Protein is not the only macronutrient that can help limit your hunger cravings. You can also thank fiber. Brown rice has almost twice the amount of fiber compared to white rice. And when you eat fiber-rich foods, your daily energy increases along with your ability to lose weight.

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