How To Prepare No Cook Quick Healthy Meals

Putting together quick healthy meals that require no cooking can be a challenge, but it is a challenge that is easy to prepare for.

By stocking pantry items, freezer items, and by cooking vegetables ahead of time you can put together a variety of quick healthy meals.

Pantry Items To Stock for Quick Meals

• Canned beans. Keep a variety of beans on hand depending on what you like. Black beans, white beans, pinto beans. Any of these can be rinsed and used right out of the can to put together main dish salads.
• Canned tuna or chicken
• Canned or jarred artichoke hearts, roasted peppers, sun dried tomatoes, hot peppers, or other vegetables that you like. They are all great for salads or as part of meal assembly.
• Nuts
• Small cans of pineapple or mandarin oranges. These are both great in a slaw of cabbage, carrots, or both.

Refrigerator Items To Stock for Quick Meals

• Hard boiled eggs
• Quality deli meat
• Packaged salad mixes or slaw mixes
• Rotisserie chicken
• Cooked vegetables

Cooking vegetables and storing them in your refrigerator helps you put together a variety of no cook meals and main dish salads.

Freezer Items To Stock for Quick Meals

• Keep bread products in the freezer. By using the defrost button on your microwave for just a few seconds you always have fresh bread. It's good for the budget too. No more tossing the bread because it's stale or moldy.
• Keep a large bag of individually wrapped chicken breasts in the freezer and pre-cook a couple whenever you suspect you may not have time to cook at mealtime. After you cook the chicken, put it in a container with some cooked vegetables and you can keep these individual dinners in the fridge to grab and take to work for lunch or for a quick dinner. You can also freeze them for later use.
• You could do the same thing with a rotisserie chicken from the market. De-bone it and create your own individual meals, and freeze.
• Keep a bag of frozen turkey burgers which can be cooked frozen.
• Keep a bag of individually wrapped fish like tilapia or salmon steaks, or a bag of shrimp or scallops. The fish defrosts quickly by simply immersing the pouch in water and by pairing the fish with vegetables or salad you have a great meal.
• Vegetables

What Is Meal Assembly?

Meal assembly is taking ingredients already on hand and putting together quick healthy meals. Main dish salads are the most common example of this.

Include a protein and vegetables and you can have an assembled meal in minutes.

Try combining chicken, tuna, or quality deli meat with an array of vegetables. Add a slice of cheese, or mix the vegetables with feta cheese. Add some nuts and fruit and you're good to go.

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