Are you wanting to eat better, but not making any progress because you hate cooking? Are you consistently spending too much money on UberEats or ordering to-go because cooking feels like too much work or takes too much time? Below are some general tips and tricks for eating better without cooking. These ideas are total game changers!
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Help! I Don’t Like Cooking
In a recent study, it was found that Americans eat out on average 4.2 times a week.
There are now many restaurants that offer healthier choices. However, eating out regularly can become expensive and is generally higher in sodium and calories. Eating at home allows you to be in control of the portions and the overall nutrition of your meal. This is especially important if you are watching your weight, blood pressure, blood sugar, or trying to reduce your cholesterol.
If cooking is not something that sparks joy or lights you up, you can absolutely eat healthy without cooking or eating out for every meal.
What is the healthiest Convenience Food?
If there was just one food to pick it would be canned beans or legumes (lentils, chickpeas, black, pinto, kidney beans etc). These are a great source of fiber, protein, and can be made it a variety of meals! Rinsing them in a colander will remove a majority of the added sodium. Since canned beans are already cooked, you can add them directly onto salads, rice dishes, or eat them with salsa. No cooking required!
What Can I Eat Cheap Without Cooking?
If you want to eat cheap, then avoid the convenience frozen dinners, pre-made subs from the deli, or individual snacking trays. Instead, fill your cart with these staples:
- Nuts and seeds (almonds, cashews, pumpkin seeds, peanut or almond butter)
- Canned beans (black, pinto, kidney, garbanzo etc) or lentils
- Plain rolled oats
- Proteins- Tofu, edamame, canned salmon/tuna, sardines, greek yogurt, cottage cheese, premade hardboiled eggs
- Fruits (fresh, frozen, or canned in 100% juice)
- Vegetables (fresh, frozen or canned)
How to Eat Clean Without Cooking
There is no set definition for “clean eating”. However, if you are referencing eating whole, less processed foods without extra added sugars, salt and fat, then lets talk about what that would include!
- Proteins- tofu, frozen edamame, canned tuna/salmon/chicken, canned beans/lentils, nuts, and seeds.
- Whole Grains- oats, quinoa, brown/wild rice, whole grain pasta, whole wheat bread
- Low fat plain dairy- greek yogurt, cottage cheese, milk
- Unsaturated Fats- avocado, olive oil, nuts, and seeds
- Fruits and Vegetables- pick a variety of colors and forms. You can buy them fresh, frozen without added butter sauces, or canned.
I include a lot of snack ideas using these whole food groups inside Low Sodium Snacks- 16 Easy Heart Healthy Ideas from a Dietitian
Can You Be Healthy Without Cooking?
Of course! No cooking does not mean you can only eat chips and salsa or candy bars for dinner. You will need to get creative to make sure you are getting in all your food groups and enough variety in your meals. However, you can still get in all 5 food groups of grains, dairy, fruits, vegetables, and protein without cooking.
People have different definitions of what “no cooking” means. Most of us are okay with putting a slice of bread in the toaster, or microwaving a soup, even though both of these are technically cooking. So the meal ideas I put below are going to use a microwave, but do not involve chopping or using the stove.
Remember too that healthy eating is also all about your overall eating patterns. If you drink a kale smoothie everyday, but still eat fast food for 2 meals a day, I would argue that you do not have a healthy eating pattern.
I also want to stress that health is also a bigger picture that includes sleep hygiene, stress management, exercise routine, social interactions and is not confined to only what you eat. So consider being healthy as what you eat, but also your overall lifestyle.
How to Eat Healthy without a Kitchen
If you are renting a basement room, a college student, or don’t have access to a kitchen space you can still make the meals in the blog post! Here are some of the basic supplies I would recommend.
- Small fold out table, desk, dresser, or other designated flat top for putting your kitchen equipment, utensils, plates on. In college I used a small dresser which was perfect because the top was my “work station” and the drawers below used for storage!
- Can Opener
- High Power Blender (if you can swing the price, a Vitamix is the best. It can also dice fruits/vegetables so you dont need to cut them). Ive had mine for 11 years- it has paid for itself!
- Glass dishes with lids- perfect for microwave cooking, and also for storing foods in a fridge
- Mini fridge- not a must, but you will have a lot more meal options if you can get one.
- Colander- especially for rinsing canned beans/vegetables and washing raw vegetables.
I Don’t have Time to Cook Healthy Meals
I totally get it! Whether you are working multiple jobs, or shuffling your kids between activities, below are 12 ideas of things you can assemble together in under 10 minutes. Listen, the drive thru alone will take you at least 10 minutes to go through, so you won’t be spending any more time than going out for a meal.
1. Peanut butter and carrot whole wheat sandwich– 2 slices whole grain bread, natural peanut butter, handful of raw baby carrots, chopped dates + shredded coconut
2. Protein smoothie– 1 cup unsweetened almond milk, 2 Tbsp peanut butter, 1 scoop protein powder, 1 cup frozen berries, 1/3 cup rolled oats
3. Canned Low Sodium Bean or Lentil Soup– Add in a handful of raw spinach. Microwave and top with shredded cheese and salsa for an extra flavor boost. Pair with whole grain crackers on the side for a crunch.
4. Toaster Oven Veggie Pizza– Whole grain tortilla, marinara sauce, handful of fresh spinach , 1/3 cup shredded mozzarella. Place in toaster oven for 10 minutes at 425F.
5. Tex-Mex Rice Bowl– 1 cup frozen brown rice, 1/2 cup canned black beans rinsed, salsa, 1/2 small avocado, 1/2 bell pepper
6. Cottage Cheese Toasts– 2 slices whole wheat bread, 1/2 cup cottage cheese, cherry tomatoes, and cracked pepper
7. Lox Bagel– whole wheat bagel, cream cheese, smoked salmon, and spinach. Baby carrots and hummus on the side
8. Loaded Sweet Potato- small microwavable sweet potato, top with 1/2 cup chickpeas, 1/2 avocado and salsa
9. Asian Fusion Rice Bowl– 2/3 cup instant brown rice, 1/2 cup frozen edamame, 1 cup frozen stir fry veggies, top with sriracha or coconut aminos
10. Tuna Veggie Wrap– whole grain tortilla, hummus, shredded carrots, sliced cucumbers, and starkist tuna creation pack or half can of tuna
11. Power Protein Waffles- 2 Frozen whole wheat or protein waffles + greek yogurt + frozen/fresh berries + sliced almonds
12. Greek Rice Bowl- 1/2 packet microwave wild rice (seeds of change) + 1/2 cup chickpeas + mini cucumbers and/or bell peppers + tzatziki
If you are short on time, or just don’t have the ingredients in the house to make any of the meals above, you can find healthy options listed in
1. Healthy DoorDash Options: Dietitian Approved Meals
2. Panda Express Lowest Calorie Meals (that are actually filling)
What are some of your favorite super fast meals? Let me know in the comments below!
Laurie is a Registered Dietitian passionate about helping healthcare professionals lower their weight, blood pressure, and cholesterol so that they can regain confidence and energy to live a more full life.
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