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5 No-Cook Recipes To Help You Beat The Heat!

Leave the stove for dead and beat the heat with these 5 delicious no-cook recipes. A full day of easy-to-prepare, high-protein meals is right here!

It's hard get excited about cooking up a storm when it's hot enough outside to fry an egg on the sidewalk. You just want to reach for an ice pop, but that's not enough to sustain you. A sandwich or shake? Also pretty lackluster. Better to just veg out and order in, right?

Wrong! With this full day's worth of easy recipes, you can give the stove the day off and still pump out dishes that will keep you and your muscles well-fed. After all, many fruits and vegetables are in peak season, making this an excellent time to hit up your local farmer's market or fruit stand.

Embrace the joy of (not) cooking and make at least one day of this summer a breeze!

Breakfast: Cantaloupe Bowls

With this refreshing recipe in your back pocket, there's no need to settle for boxed cereal when you don't want to make a hot breakfast. Cottage cheese is a fuss-free way to kick-start your day with high-quality protein. And since they're made up of almost 90 percent water, edible cantaloupe bowls are a stealthy way to bolster your summer-hydration efforts.

Make it better: Granola adds great crunch, but compare brands and look for those that contain the least amount of sugar per serving.

Ingredients

Cantaloupe 1 large


Cottage cheese 1 1/2 cups


Honey 1 tbsp


Vanilla extract 1 tsp


Lemon Zest 1 tsp


Granola 1/3 cup


Pistachios, chopped 1/4 cup


Directions
  1. Slice a cantaloupe in half, and then slice roughly a half inch off the bottoms so both halves sit flat. Scoop out the seeds.
  2. Stir together cottage cheese, honey, vanilla extract, and lemon zest. Stuff half of the cottage cheese mixture into each of the cantaloupe halves. Sprinkle on granola and pistachios.

Nutrition Facts
Serving size: 1/2 cantaloupe (with fixings)
Recipe yields: 2 servings
Amount per serving
Calories 439
Fat11 g
Carbs56 g
Protein29 g

Lunch: Chilled Avocado Coconut Soup With Shrimp

A steamy bowl of soup is not something you probably crave when temperatures are soaring. This chilled version will help you keep your cool and load up on the heart-healthy fats found in avocado. Ready to thaw at a moment's notice, bags of previously cooked frozen shrimp are a quick way to add a healthy dose of muscle-building protein in a flash.

Make it better: Cold soups are best served in cold bowls. So plan ahead and chill your serving bowls in the refrigerator for about 30 minutes before you're ready to spoon up this soup.

Ingredients

Light coconut milk 1-1/2 cups


Water 1-1/2 cups


Avocado 2 medium


Basil, chopped 1/2 cup


Lime juice 1 lime


Jalapeno pepper, seeded and minced 1


Salt 1/4 tsp


Black pepper 1/4 tsp


Frozen cooked shrimp, thawed and roughly chopped 1 lb.


Lime zest 1 lime


Directions
  1. Place coconut milk, water, avocado flesh, basil, lime juice, jalapeno, salt and black pepper in a blender and blend until smooth. If the resulting mixture is too thick, blend in more liquid. Pour the mixture into a container, and chill for at least 2 hours.
  2. To serve, pour the soup in serving bowls and top with shrimp and lime zest.

Nutrition Facts
Serving size: 1/4 recipe
Recipe yields: 4 servings
Amount per serving
Calories 345
Fat21 g
Carbs13 g
Protein26 g

Snack: Zucchini Smoked Fish Rolls

Here's proof that no-cook snacks can be so much more than just a bowl of yogurt or handful of nuts. Strips of zucchini are a fancy delivery method for ready-to-go smoked fish. Beyond being a top-notch protein provider, smoked swimmers like mackerel are a source of ultra-healthy omega-3 fatty acids. These bundles of great nutrition are also an inspired appetizer for summer backyard parties.

Make it better: When a snack attack strikes, you may not have the patience to assemble this recipe. Good news: The rolls can be made up to three days in advance and kept chilled.

Ingredients

Zucchini 1 medium


Parsley, finely chopped 1/2 cup


Extra-virgin olive oil 2 tbsp


Lemon juice 1 tbsp


Black pepper 1/4 tsp


Smoked mackerel, salmon, or trout, thinly sliced 2 oz.


Roasted red pepper, thinly sliced 1/2 cup


Directions
  1. Chop the ends off the zucchini. Use a vegetable peeler or mandolin slicer to peel the zucchini into long, wide, thin strips.
  2. In a small bowl, stir together parsley, olive oil, lemon juice, and black pepper. Spread about 1/2 teaspoon of the parsley mixture on one of the zucchini strips, and place two slices of the fish and two slices of the red pepper at one end. Tightly roll up the zucchini strip, and stab a toothpick through the middle to keep the roll together.

Nutrition Facts
Serving size: 1/2 recipe
Recipe yields: 2 servings
Amount per serving
Calories 280
Fat24 g
Carbs6 g
Protein10 g

Dinner: Moroccan Chicken Salad

Rustle up this salad in advance, and you'll be set up for a few cook-free dinners throughout the week. Supermarket rotisserie chicken lets someone else do all the cooking, while you get to benefit from a bounty of juicy protein.

Unlike other grains such as rice and quinoa that require simmering time on the stove top, couscous needs only to soak in boiling water. Since the goal of the day is to stay away from the stove, use a tea kettle, or just pour the appropriate amount of water into a microwave-safe cup and cook for two minutes, or until water is boiled. Pour it over your couscous, and let it sit covered for at least 5 minutes. For a bigger nutritional bang for your buck, seek out whole-grain couscous.

Make it better: You can score your bird from the megamart, but for optimal flavor and nutrition, take the time to source out your salad vegetables from a local farmers market.

Ingredients

Whole-grain couscous 1 cup


Salt 1/4 tsp


Rotisserie chicken, chopped 4 cups


Carrots, thinly sliced 2 medium


Cherry tomatoes, halved 1 pint


English cucumber, chopped 1 medium


Scallions, thinly sliced 2


Mint, chopped 1/3 cup


Dried apricots, sliced 1/2 cup


Roasted unsalted almonds, sliced 1/3 cup


Extra-virgin olive oil 1/4 cup


Lemon juice 1 lemon


Smoked paprika 1 tsp


Directions
  1. Bring 1 cup water to a boil using a kettle or microwave. In a large heat-proof bowl, stir boiling water with couscous and salt. Cover and let stand until the water has absorbed, about 5 minutes. Fluff the couscous with a fork and let cool.
  2. Toss together the couscous, chicken, carrots, tomatoes, cucumber, scallions, mint, apricot and almonds. Whisk together the olive oil, lemon juice, and smoked paprika. Toss the dressing with the salad.

Nutrition Facts
Serving size: 1/4 recipe
Recipe yields: 4 servings
Amount per serving
Calories 534
Fat22 g
Carbs52 g
Protein32 g

Dessert: Chocolate Banana "Ice Cream"

There's nothing like concluding a steamy summer day with a bowl of frosty ice cream. With frozen bananas for your creamy base and protein-packed Greek yogurt, this near-instant version won't blow up your physique, but it will deliver plenty of texture and taste!

To freeze bananas for "ice cream" or smoothies, peel the fruit, slice it into chunks, and spread it out on a baking sheet. Place the bananas in the freezer until they're frozen solid, then transfer them to an airtight bag until you're ready to use them.

Make it better: To infuse this creamy treat with more antioxidant firepower, select cocoa labeled "natural" or "raw."

Ingredients

Banana 2 medium


Plain low-fat Greek yogurt 1 cup


Cocoa powder 1/4 cup


Honey 2 tbsp


Vanilla extract 1 tsp


Cinnamon 1/2 tsp


Directions
  1. Place the frozen bananas in a food processor. Process until the bananas are reduced to the size of small pebbles. At first, the bananas will bounce around and make a lot of noise before taking on a smooth consistency.
  2. Scrape down the sides of the bowl, then add yogurt, cocoa powder, honey, vanilla and cinnamon. Blend until creamy.
  3. Serve this immediately like soft-serve ice cream, or freeze it for later use. If frozen, the mixture will need to sit at room temperature for a few minutes to soften up.

Nutrition Facts
Serving size: 1/2 recipe
Recipe yields: 2 servings
Amount per serving
Calories 268
Fat4 g
Carbs45 g
Protein13 g