We Get It: Cooking Three Meals a Day Is a Hassle. Making three square meals from scratch every day—sometimes even just one—can feel like a time-consuming chore. Most days, it’s just not realistic.
READ MORE: 11 High-Protein Foods That Do More Than Just Build Muscle
But before you reach for your takeaway menus or uber eats app, consider another option: Instead of cooking, you can simply assemble. That means putting together fresh, high-protein, nutrient-rich ingredients without turning on the oven, stove, or grill. And emphasis on delicious, too. Here’s a sample:
Blueberry Muesli Pudding
In a blender, blend 60ml milk, 125g plain Greek yoghurt, 1 scoop vanilla protein powder, 125g blueberries, 1 tsp honey, ¼ tsp cinnamon, and a pinch of salt. Pour into a bowl, stir in 3 Tbsp chia seeds, and refrigerate overnight. In the morning, top with muesli, sliced almonds, and fresh blueberries.
To-Go Bistro Box
In a divided container, arrange 85g roast beef slices, 1 halved hard-boiled egg, 50g cubed jack cheese, 50g cherry tomatoes, 125g green beans, 50g grapes, 3 Tbsp roasted almonds, 2 pickled cucumbers, and 2 Tbsp pitted olives.
Prawn Tacos with Avocado Sauce
In a large bowl, toss 170g cooked prawns (thawed from frozen), ¾ cup diced mango, 125g canned black beans, 125g chopped red bell pepper, 1 sliced green onion, ⅓ cup chopped fresh coriander, juice of ½ lime, and ¼ tsp salt.
For the sauce, blend 60ml sour cream, ½ avocado, juice of ½ lime, 1 tsp chilli powder, and a pinch of salt. Fill corn tortillas with the shrimp mixture. Top with the avocado sauce and some shredded red cabbage.
See? Minimal-effort dishes, from morning to night, to keep your muscles full and your stove untouched. Welcome to the joy of (not) cooking.
This article originally appeared on menshealth.com
