7-Day No-Cook Meal Plan

By: Victoria Seaver, M.S., R.D., Digital Meal Plan Editor

7-Day No-Cook Dinner Plan

Keep your cool with this week of easy no-cook dinners. The recipes in this meal plan require just a little prep work, and no oven, stove, grill or microwave are required, so you can stay cool, calm and collected when the weather heats up.


Stuffed Avocados: Forget the bread; next time you're serving chicken (or seafood or tuna) salad for lunch, try mounding it in an avocado half instead. This no-cook meal comes together quickly for an exciting take on a traditional favorite. Serve the avocados with a leafy green salad with vinaigrette.


Edamame Hummus Wrap: Made with protein-rich edamame instead of chickpeas, this hummus recipe is the perfect vegetarian filling for a grab-and-go wrap. A quick pulse in the food processor is all that is needed to make the tasty spread, and sliced veggies give the wrap a nice crunch. Double the recipe and use the hummus for a healthy snack with cut-up vegetables.


Thai Chicken Salad: Sweet chili sauce spikes the creamy yogurt dressing in this healthy chicken salad recipe for a fun taste of Thai flavors. Using pre-cooked chicken makes this dish fast and easy. Serve the salad open-face on toasted pita bread or scoop it atop more shredded napa cabbage. Enjoy Kiwi & Mango with Fresh Lime Zest for dessert.


No-Cook Black Bean Salad

No-Cook Black Bean Salad: Black beans and corn make for a classic pairing in this fresh summer salad. In this recipe, gets its creaminess from blended avocado and a sweet crunch from the corn. This salad is fast, filling and perfect for weeknights. Serve with tortilla chips and guacamole to round out this easy summer dinner.


Salmon & Avocado Poke Bowl

Salmon & Avocado Poke Bowl: This impressive Hawaiian-inspired Poke bowl (pronounced poh-kay) is easy to prepare at home with this quick recipe. Sriracha and Chinese-style mustard add a touch of heat to the classic poke seasoning of soy sauce and sesame oil. Serving it over a pre-cooked brown rice salad makes it a meal.


Day 6: Antipasto Salad

Antipasto Salad

Antipasto Salad: The classic Antipasto platter gets a fun, healthy makeover in this no-cook dinner. Fresh escarole and veggies make this salad light and refreshing while chickpeas and mozzarella keep it hearty. A quick Italian-style dressing is tossed with this salad and ready in minutes.


White Gazpacho: White gazpacho is made with bread, almonds, grapes and garlic and is one of the traditional Spanish gazpacho variations. In this white gazpacho soup recipe we add cucumbers and honeydew, whir it in a blender and it becomes silky, a little toasty (from the almonds) and refreshing. Serve the gazpacho with a leafy green salad with vinaigrette.


Watch: How to Make Stuffed Avocados with Chicken Salad


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