You don't even need to turn on the stove!
  |
͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
| | | Lack of energy is my No. 1 obstacle to eating healthy. To set myself up for success, I've learned to keep nutrient-dense ingredients on hand that can be combined with minimal preparation. That said, I'm always looking for more inspiring ways to eat healthy without the hassle. | | Below, Lindsay Mahar, a registered dietitian at Healthline, shares her favorite nutrient-dense, no-cook meals. | | | | | | | Eat up,
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
August 19, 2025 • 3.5 min read | | | | | |  | | | | Q: | What are three of your favorite no-cook meals that are easy to throw together? | | | A: | Healthy eating does not need to be complicated! Sometimes, the simplest recipes are the most nutritious. You can use the My Plate guidelines as your base, and "choose your own adventure" to create an easy meal of your own preference.
To simplify the equation even more, think: Protein + grain + vegetable or fruit. Here are some of my favorites that follow this equation to help inspire you!
🥪 Cold sandwich and side salad
This has been my go-to lunch for longer than I care to admit.
The sandwich: Whole-grain bread or wrap plus the protein of your choice, such as peanut butter, tuna or chicken salad, smashed chickpeas, cold cuts, or cheese.
The side salad: A big handful of spinach or mixed greens plus chopped vegetables of choice, such as onions, peppers, and carrot shreds. You could also use pre-cut veggies with dip to make it even quicker.
🥣 Overnight oats
Make it your own! Use whichever milk or fruit you prefer. I also like to add a heavy dash of cinnamon. - 1/2 cup oats
- 1/2 cup milk
- 1/2 cup frozen berries
- 1 to 2 tbsp chia seeds or other nut/seed of choice (optional)
Put the ingredients in a bowl or jar (covered, ideally) before bed, and it will be ready for breakfast. It could also be lunch, just give it 5 or more hours to sit in the fridge.
🫐 Yogurt parfait - 2/3 cup plain Greek yogurt
- 1/2 cup berries
- 1/4 cup "crunch," e.g., walnut pieces, granola, your favorite cereal, or a combination
The above portions are a good size for a snack or small meal, but you can double them to make it a more substantial meal.
🌮 Bean taco bowl - canned black or pinto beans (rinsed)
- canned corn
- diced tomatoes
- onion
- chopped romaine lettuce
- chipotle ranch dressing
- leftover rice, salsa, and a few chips (optional)
| | | | | Lindsay Mahar, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | | | | Sponsored by | |  | |  | | | | Whole foods without a whole hassle | | It can be difficult to prioritize healthy eating within a busy schedule. That's where Green Chef comes in. Each chef-curated recipe features 100% organic, farm fresh produce, responsibly sourced proteins, and limited processed ingredients. Green Chef is customizable for every lifestyle, with 80+ weekly options including 20+ gluten-free and plant-based recipes every week. And the best part? Recipes are ready in as little as 15 minutes! Use code HLM50FB to get 50% off on your first box, plus 20% off for 2 months. | | | | | | | What we're digesting | | 🧚 Primary progressive MS: Myths vs. facts. Knowing what's true (and what's not) can help you feel more informed and empowered. | | 💪 How protein can help you lose weight. A high protein intake boosts metabolism, reduces appetite, and affects several weight-regulating hormones. | | 🫀 Steps to take when heart disease runs in your family. You may not be able to change some heart disease risk factors, but you can manage others. | | 🍭 10 foods that may weaken your immune system. Frequent consumption of foods high in certain nutrients may impact your immunity. | | | | | How did you feel about this newsletter? | | | | | Email nutritionedition@healthline.com with comments related to this newsletter or topics you'd like to see in future editions. The newsletter editors read every message that lands in our inbox — yes, really! We look forward to hearing from you. | | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | Greek yogurt.️ | | | | |
| View in browser
Did a friend send you this email? Subscribe here.
To see all newsletters, click here.
Privacy | Unsubscribe
We may feature your messages to our inbox within our content. Please do not provide any personal identifiable information. Replies may be edited for length and clarity. For more, see our Privacy Policy.
Our website services, content, and products are for informational purposes only. Healthline does not provide medical advice, diagnosis, or treatment and should not be used as a substitute for medical advice from a healthcare professional. Healthline encourages you to make any treatment decisions with your healthcare professional.
Every product we recommend has gone through either Healthline's or Optum Now's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health.
© 2025 RVO Health
1101 Red Ventures Drive
Fort Mill, SC 29707 | | |  | |
No comments:
Post a Comment