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Simple No-cook Meals: a 3 Day Plan

3 day plan of simple, healthy meals that don’t need to be cooked

Some of you may not have access to a kitchen, travel a lot, or simply don’t have the time to cook. Having some low-cost, no-cook meal ideas in your back pocket can help you eat healthfully when you can’t, or simply don’t want to, cook.

Here are three days of simple breakfast, lunch, supper, snack and dessert ideas that will nourish your body and satisfy your taste buds. Be sure to read these grocery shopping tips for a list of what foods to get so you’re ready to pull this meal plan together quickly.


  • Day 1: Glass of water, whole grain breakfast cereal and reconstituted powdered milk, topped with nuts and seeds, and an orange on the side
  • Day 2: Drink box of 100 per cent orange juice, granola with a single serving tub of plain yogurt, raisins and sunflower seeds
  • Day 3: Glass of water, whole grain bun with slices of apple and cheese


  • Day 1: Small carton of plain milk, sliced apple and peanut butter sandwich on whole grain bread
  • Day 2: Drink box of fortified unsweetened soy beverage, mixed bean salad with whole grain crackers. For the bean salad, rinse and drain one can of mixed beans, chop and add whatever vegetables you have (or use low-sodium canned veggies), toss with a simple vinaigrette dressing (1 part vinegar and 3 parts oil). Or, buy it premade from the deli.
  • Day 3: Small carton of plain milk with a tuna and avocado sandwich. For the sandwich, mix one can of tuna with a small avocado. Add lemon juice or a splash of vinegar for some zing. Place this mixture on some bread; add in whatever fresh vegetables you might have on hand for variety.


  • Day 1: Glass of water and seafood pita. Stuff a pita with canned sardines (in mustard or tomato sauce) and sliced pepper, cucumber or tomato.
  • Day 2: Glass of water and a deli sandwich. Buy a whole grain bun, then ask for a couple slices of your favourite cheese and unprocessed meat at the deli counter. Stuff with sliced tomato or cucumber. Some delis may provide single serving packs of condiments like mustard and mayonnaise.
  • Day 3: Drink box of fortified unsweetened soy beverage and veggie wrap. For the wrap, buy a small container of hummus (or other bean spread) from the deli, spread the hummus on a whole wheat tortilla or pita bread, and then add in fresh vegetables like cucumber or pepper.


  • Day 1: Sliced apple with peanut butter
  • Day 2: Soy nuts and raisins (or any other nut, seed and dried fruit combination)
  • Day 3: Ants on a log: celery, peanut butter and raisins


  • Day 1: Sliced banana tossed in coconut and cinnamon. Sprinkle with nuts and seeds if you have some.
  • Day 2: Single serving of plain yogurt with sliced fresh (or canned) fruit and cinnamon
  • Day 3: Sliced apple with cheese

For more meal ideas or no-cook nutrition advice call 8-1-1 from 9 a.m. to 5 p.m., Monday to Friday to speak with a registered dietitian at HealthLink BC, or send an email. Do you have other no-cook meal ideas? Add them to the comments section below!

Related blogs

Healthy Foods that Don’t Need to be Cooked
Sandwiches for Supper
Envious Greens
Picture of a Balanced Diet

Recommended resources

HealthLink BC: Eating Well on a Limited Income
Eat Right Ontario: Food Choices When Money is Tight
Food Banks of Canada: Nutrition Resources
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