For someone who’s “so over” exercise, eating healthy is the next best thing to achieve weight loss.
Of course, it’s not ALL the time that you’re in the mood to cook. And while it’s true that people who eat home-cooked meals tend to eat fewer calories, it’s much easier to lean to a microwaveable meal or pick up takeout, especially on hot summer days, if we’re being honest.
But all that’s about to change once you get a load of these no-cook healthy summer recipes we’ve got for you! Sure, there’s no shortage of healthy recipes that help support weight loss, but many require cooking, prepping, and spending too much time in the kitchen. So, we’ve gathered our favorite dishes that require no cooking AT ALL, from refreshing salads to tasty sandwiches!
Cheers to healthy eating! Here are 9 No-Cook Healthy Summer Recipes to Keep the Weight Off.
Salmon & Avocado Poke Bowl
An easy, filling, and weightloss-friendly no-cook meal, this Salmon & Avocado Poke Bowl only requires frozen salmon cut into cubes mixed with pre-cooked brown rice, arugula, and a few seasonings, and you’re good to go!
What You’ll Need:
- 1 pound previously frozen wild salmon, skinned and cut into 3/4-inch cubes
- 1 medium ripe avocado, diced
- ½ cup thinly sliced yellow onion
- ½ cup thinly sliced scallion greens
- ½ cup chopped fresh cilantro
- ¼ cup tobiko (flying fish roe) or other caviar
- 3 tablespoons reduced-sodium tamari
- 2 teaspoons toasted (dark) sesame oil
- ½ teaspoon Sriracha
- 2 cups cooked short-grain brown rice, warmed
- 2 cups packed spicy greens, such as arugula, watercress, or mizuna
- 2 tablespoons rice vinegar
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon Chinese-style or Dijon mustard
Directions:
- Gently combine salmon, avocado, onion, scallion greens, cilantro, tobiko (or caviar), tamari, sesame oil, and Sriracha in a medium bowl.
- Combine rice and greens in a large bowl. Whisk vinegar, oil, and mustard in a small bowl. Add to the rice salad and mix well. Serve the poke on the rice salad.
Turkey & Swiss Wrap With Carrot Salad
If you’re pressed for time but need to eat something filling and healthy, this recipe is perfect! Just spare 20 minutes to prep, and you can pack your meal for later! Indeed, this nutrient-dense no-cook meal will help you stay satiated ’til the next meal!
What You’ll Need:
- 3 tablespoons canola mayonnaise
- 1 teaspoon Dijon mustard
- 1 teaspoon minced fresh dill
- 1 teaspoon grated lemon rind
- ½ teaspoon fresh lemon juice
- ¼ teaspoon freshly ground black pepper
- 1 whole-grain flatbread (such as Flatout)
- 1 ounce sliced lower-sodium oven-roasted turkey
- ⅓ ounce thinly sliced Swiss cheese (about 2 slices; such as Sargento)
- ¼ cup baby spinach leaves
- ½ cup chopped red bell pepper
- ⅓ cup grated peeled carrot
- ½ teaspoon minced fresh tarragon
- ½ teaspoon white wine vinegar
- ¼ teaspoon sugar
Directions:
- To prepare the dilly Dijon spread, combine the first 6 ingredients in a bowl, stirring with a whisk. To prepare the wrap, spread half of Dijon spread over flatbread. Top with turkey, cheese, and spinach.
- Arrange bell pepper on the wrap. Starting with the short edge, roll up flatbread. Cut in half diagonally.
- To prepare carrot salad, combine carrot, tarragon, vinegar, and sugar in a small bowl; serve with wrap.
Overnight Oats
Oats are a favorite for people who want to lose weight, and overnight oats, in particular, are perfect for days when you need to be up super early to exercise to save some time in morning preps. Mix – refrigerate overnight – top with fresh fruits– such an easy everyday routine you can do to keep the weight off!
What You’ll Need:
- 1/2 cup rolled or steel-cut oats (avoid using instant oats as they are highly processed, which won’t give you all the nutrients or keep you full for too long)
- 1/2 cup of strawberries (or any other fruit that you’d like)
- 1 scoop chocolate whey protein (or any other flavor that you’d like)
- 1/2 plain Greek yogurt (optional)
- 1 cup unsweetened almond milk
- 1 tbsp ground cinnamon
Directions:
- Mix the whey protein with a cup of unsweetened almond milk.
- In a mason jar, bowl, or glass cup, add the rolled oats, ground cinnamon, and plain greek yogurt (optional).
- Pour the mixed almond milk in the jar.
- Mix all the ingredients until you see no clumps.
- Seal or cover with a lid.
- Let it chill in the fridge for at least 2 hours or overnight.
- The next morning, add the 1/2 cup of strawberries or any other toppings that you’d like.
Avocado Tuna Salad
Jazz up your favorite can of tuna with this easy Avocado Tuna Salad recipe. Life is always good with a refreshing crunch, agree?
What You’ll Need:
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons lemon juice
- ¼ teaspoon salt
- 2 medium avocados, chopped (about 2 1/2 cups)
- 2 (5 ounce) cans solid white tuna in oil, drained and flaked
- 4 cups romaine hearts
- 1 cup chopped English cucumber
- ⅓ cup crumbled feta cheese
- ¼ cup toasted sliced almonds
- ¼ cup chopped pitted Kalamata olives
- 3 tablespoons chopped fresh flat-leaf parsley
Directions:
- Whisk oil, lemon juice, and salt together in a large bowl; add avocados and toss gently to coat thoroughly. Add tuna, romaine, cucumber, feta, almonds, olives, and parsley to the avocado mixture; toss gently to combine. Serve immediately or refrigerate for up to 1 hour.
Raw Pancakes
What? Uncooked pancakes? Don’t worry, folks, no salmonella involved here! The good news is that these pancakes only take about ten minutes to prepare– and they’re full of protein, fiber, and healthy fats, too!
What You’ll Need:
- 3 cups ground flaxseed meal
- 2 tablespoons coconut oil
- 1/2 cup agave nectar or maple syrup
- 1/2 teaspoon sea salt
- 1/4 cup water
Directions:
- Place all ingredients in a large bowl and mix thoroughly with a spoon.
- Form into pancakes! This recipe makes six pancakes.
- Serve with a generous helping of your absolute favorite fruits, like fresh or thawed raspberries, blueberries, blackberries, sliced bananas, or whatever suits your fancy!
Miso Zucchini Noodles
A no-cook meal that has low carb content yet is very filling? Count us in! Zucchini contains lots of vitamins, minerals, and antioxidants– plus, it’s easy to prepare!
What You’ll Need:
- 2 large zucchini
- 1 carrot, julienned (or run it through the spiralizer too)
- ½ large red pepper, julienned
- a small handful of cilantro, chopped
- 1 tablespoon toasted sesame seeds
- ¼ cup vegetable broth
- 2 tablespoons white miso paste
- 1 teaspoon onion powder
- 1 clove of garlic minced
- ¼ teaspoon powdered ginger
- 1 tablespoon toasted sesame oil
- 1 tablespoon apple cider vinegar
- 1 tablespoon tamari
- ½ teaspoon maple syrup
Directions:
- Spiralize the zucchini.
- Add zoodles, carrots, and pepper to a large bowl.
- Add all sauce ingredients to a blender and blend until smooth.
- Pour about ½ or more of the sauce over zoodles (depending on your sauciness tastes)* and mix.
- Top with sesame seeds and cilantro to serve.
No-Cook Black Bean Salad
The power of black beans will make you feel satisfied and filled up longer than usual due to their high fiber and protein content!
What You’ll Need:
- ½ cup thinly sliced red onion
- 1 medium ripe avocado, pitted and roughly chopped
- ¼ cup cilantro leaves
- ¼ cup lime juice
- 2 tablespoons extra-virgin olive oil
- 1 clove of garlic, minced
- ½ teaspoon salt
- 8 cups mixed salad greens
- 2 medium ears corn, kernels removed, or 2 cups frozen corn, thawed and patted dry
- 1-pint grape tomatoes halved
- 1 (15 ounces) can of black beans, rinsed
Directions:
- Place onion in a medium bowl and cover with cold water. Set aside. Combine avocado, cilantro, lime juice, oil, garlic, and salt in a mini food processor. Process, scraping down the sides as needed, until smooth and creamy.
- Just before serving, combine salad greens, corn, tomatoes, and beans in a large bowl. Drain the onions and add to the bowl, along with the avocado dressing. Toss to coat.
Avocado Caprese Salad
With a sweet and tangy balsamic dressing pulling everything together, this Avocado Caprese salad has all the flavors of a classic Caprese salad with the addition of creamy avocado! Oh, and that fresh basil adds a refreshing pop of color– and unique flavor, too!
What You’ll Need:
- 3 tablespoons balsamic vinegar
- 2 tablespoons extra-virgin olive oil
- ½ teaspoon salt
- ½ teaspoon ground pepper
- 1 ½ cups multicolored cherry tomatoes, halved
- 2 ripe avocados, diced
- 4 ounces small fresh mozzarella balls
- 1 tablespoon drained capers (optional)
- ½ cup lightly packed fresh basil leaves
Directions:
- Whisk vinegar, oil, salt, and pepper together in a small bowl. Combine tomatoes, avocados, mozzarella, and capers (if using) in a large bowl. Add the dressing and basil; toss to coat.
Mixed-Berry Breakfast Smoothie
Smoothies are not a new item on the breakfast menu, but they usually don’t have enough calories or nutrients to be considered a complete meal, let alone a healthy one! Let this creamy berry smoothie recipe break the norm and offer you the perfect balance of protein, carbohydrates, and fat! It’s sure to keep you satisfied until your next meal.
What You’ll Need:
- 1 cup frozen mixed berries
- ¾ cup water
- ½ cup low-fat plain Greek yogurt
- 1 banana
- ¼ avocado
- 2 tablespoons chopped walnuts
Directions:
- Combine berries, water, yogurt, banana, avocado, and walnuts in a blender. Blend on high speed until smooth. If necessary, add more water to reach desired consistency.
Virtual Assistants at VACS International 
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