We’ve all had those crazy days when you come home starving and just don’t have the time, energy, or both to spend 30 minutes in the kitchen cooking.
This post is for you!
Here are some of our favorite no-fuss meals anytime you are tempted to order take-out or microwave chicken nuggets.
For any nutritious, easy meal, focus on the Mediterranean principles: whole foods, lots of veggies, and some healthy protein. Even a can of tuna or chicken mixed with some jarred, no-sugar-added salsa and steamed frozen veggies can be a nutritious meal when you are pressed for time!
Let us know your favorite no- or low-cook meals!
Hummus and veggie wrap (no cook): Slather a wrap with clean-ingredient, store-bought hummus and add in any veggies you have in the fridge (lettuce or greens, tomatoes, chopped peppers, and chopped cucumbers are all great options). Add in canned beans for extra fiber. If the hummus is not flavorful enough, you can drizzle with a little salad dressing. Then roll up and dig in!
A big old salad with some protein (no cook): Choose a base (lettuce, raw spinach, leafy kale, etc) and add any veggies that you have on top. You can add a little fruit for variety (sliced oranges or raisins are nice with greens). Then make sure you have some type of protein so you have a complete meal: canned beans, store-bought hummus, low-fat cheese, canned tuna or chicken, hard-boiled eggs, or left-over chicken or fish are all great options. Add a squeeze of lime juice or a little salad dressing.
Mediterranean Bowl (no cook): If you have left-over grains (brown rice, quinoa, etc), you can throw them in a bowl and top with whatever veggies you have in the fridge or freezer. You could also use a can of beans as the base. Top with some salad dressing, sauce, or salsa, and dig in.
Breakfast for dinner (quick cook): Scramble up some eggs, add a side of fruit or a side salad (or some steamed frozen veggies), and/or some toast. You can add jarred salsa or hot sauce to your eggs for variety. Oatmeal is also a delicious, filling meal in the evening as well as the morning. Add some protein in the form of nuts or chia seeds and go easy on the sweetener (fruit, especially thawed frozen berries, are a great way to naturally sweeten without added sugar).
Pasta the Mediterranean way (quick cook): A box of whole-grain, all-lentil, or garbanzo (chick-pea) pasta can make a great meal with a jar of no-sugar tomato sauce. The trick is to add a ton of veggies! Steam up some frozen broccoli or cauliflower and fill your bowl with half pasta and half veggies. Dump the sauce on top.
Let us know some of your favorite meals when you are pressed for time or just don’t want to cook!
Hi, I’m Ashley! I’m a Mom of 3 little people, a Mediterranean Diet enthusiast, and a business expert. Any day of the week, you will find me in the kitchen cooking up festive new recipes using Mediterranean Diet principles. I love breakfast for dinner, long days at the beach, the perfect glass of wine, and spontaneous adventures. Originally from Atlanta, I now fondly call Virginia my home.