It is possible to prepare a healthy meal with little to no cooking. Healthy meals don't need to be prepared with complex ingredient lists, and you shouldn't have to slave over the stove for hours every single day. Sometimes, all it takes is a handful of fresh ingredients and creativity. In no time, you'll have prepared amazing and healthy no-cook meals.

Healthy No-Cook Meals

Overnight, Refrigerated Oats in a Jar

Oatmeal is a go-to breakfast dish for anybody trying to live a healthy lifestyle. A bowl of oatmeal is especially beneficial for people who are dealing with diabetes or heart-related medical conditions. This whole grain contains a special type of fiber called beta-glucan, which can help lower cholesterol.

Fall Overnight Oats

Recipe by PumpUp  member pinkehaare

  • 1/3 cup rolled oats
  • 1/4 cup yogurt
  • 1/4 cup milk
  • 1 tsp flax seeds
  • maple syrup
  • dash of cinnamon

Combine all ingredients in a mason jar and store in your fridge overnight. Top it off with chopped apple and walnuts.

Chia Pudding

Chia is a great source of fiber, calcium, omega-3, protein, and antioxidants. It'll keep you full and satisfied - and it requires zero cooking! 

For this, you’ll need unsweetened milk - almond milk works especially well. In a bowl, mix 3 tbsp of chia seeds for every 250 mL of milk.  For more of a crunch, you can add desiccated coconut in the mixture. Cover it and let it set in the refrigerator. In the morning, top the chia pudding with fruits to sweeten it a bit more.

Tomato Soup

Tomatoes have a high level of lycopene, which is a compound that can reduce your chance of developing several types of cancer. Lycopene is an antioxidant that slows down the growth of cancerous cells. Tomatoes also have coumaric acid and chlorogenic acid, which can repair damage to a smoker's body.

For this no-cook tomato soup,  you need fresh tomatoes, garlic, herbs like basil and oregano, onion, garlic, olive oil, salt, and chili flakes if you like.

Make sure to chop everything, remove the stems from the oregano, add only 2 tablespoons of olive oil, and then blend all of it together for at least a minute. If you want, you can microwave a small slice of bread to go with the soup, but blending the ingredients together is all you need to do!

Veggie Rolls

This dish is especially perfect if you want to eat something that is healthy, but not too heavy on the stomach. Sushi rolls contain an edible seaweed called Nori, and it's packed full of nutrition. It's rich in protein which repairs muscles and builds antibodies, it helps lower cholesterol, and reduces the risk of cancer.

For this dish, all you’ll need is Nori, mashed avocado, julienned carrots, strips of bell pepper, and alfalfa sprouts.

Prepare a sheet of Nori, lay out an ample amount of mashed avocado on the sheet, lay add a heaping of veggies, and then roll them all together. Cut the roll into bite-sized portions. You can use the original soy sauce, or create one of your own. 


Photo via PumpUp member @zoedesborough

The great thing about this dish is you can serve it as a light dinner or eat it while watching a movie with friends. Instead of taco shells, you can use cabbage leaves for a healthy crunch. Cabbage has vitamin K and anthocyanins, which can reduce the risk of Alzheimer’s and dementia.

You can add walnuts, soy sauce, a spice of your choice, chili powder, olive oil, and pepper.

In the food processor, mix all of these ingredients together, just make sure not to overdo it. You can still use taco salsa which you can make by dicing tomatoes and onions, and then mixing it with cumin, salt and pepper, and juice from half a lime. Scoop a good serving of these two and put them on a cabbage leaf and voila! You’ve just made tacos!

Veggie Bowl

This is an easy-to-prepare dish that you can make during a commercial break for one of your TV shows. Just make sure that the ingredients have been laid out already.

All you need are beans, grains, a variety of colorful vegetables, nuts for an added crunch, and a salad dressing of your choice.

You don’t need any complicated instructions, just put in the grains first, then your sliced vegetables like cucumber, cherry tomatoes, you might want avocados there too, red peppers, radicchio, etc. Sprinkle nuts on top, and then add your dressing.

Whether you’re consciously counting calories or just want to start living healthy, these dishes are a great starting point. They’re not very complicated to prepare, you won’t need to fire up the stove, and they’re very healthy.

Author Bio:

Ianna Reign Stevenson is a professional writer based in London, England. She is a young mother of a three year old toddler and a physical therapist by profession. Connect with her on Twitter.