20 No-Cook Healthy Meals for Hot Summer Days

Ingredients (Serves 1)

• 1 whole wheat tortilla: $0.50
• 1/2 can (7.5 oz) chickpeas, drained: $0.45
• 2 tbsp hummus: $0.40
• 1/4 cucumber, diced: $0.30
• 1/4 red onion, diced: $0.15
• 2 cherry tomatoes, halved: $0.30
• Handful fresh spinach: $0.50
• 1 tbsp feta cheese: $0.25
• 1 tbsp olive oil: $0.10

Assembly

1. Spread hummus evenly over the whole wheat tortilla
2. Layer spinach, chickpeas, cucumber, red onion, and cherry tomatoes
3. Crumble feta over the top and drizzle with olive oil
4. Roll tightly, slice in half, and serve immediately or wrap in foil for later

Ingredients (Serves 2)

• 1 rotisserie chicken breast, sliced: $2.50
• 2 medium tomatoes, sliced: $1.00
• 8 oz fresh mozzarella, sliced: $2.50
• Handful fresh basil: $0.75
• 2 tbsp olive oil: $0.20
• 1 tbsp balsamic vinegar: $0.25
• Salt and pepper: $0.10

Assembly

1. Arrange alternating slices of tomato and mozzarella on a platter
2. Layer rotisserie chicken slices alongside or over the top
3. Tuck fresh basil leaves between the layers
4. Drizzle with olive oil and balsamic vinegar; season with salt and pepper

Ingredients (Serves 2)

• 8 oz cooked soba noodles, chilled: $1.20
• 2 cups shredded carrots: $0.80
• 1 cup shredded red cabbage: $0.60
• 1/2 cucumber, diced: $0.30
• 1/4 cup natural peanut butter: $0.50
• 2 tbsp soy sauce: $0.15
• 1 tbsp rice vinegar: $0.10
• 1 tbsp sesame oil: $0.30
• Fresh lime juice: $0.25
• Cilantro: $0.40

Assembly

1. Whisk together peanut butter, soy sauce, rice vinegar, sesame oil, and lime juice until smooth
2. Thin dressing with 1–2 tbsp warm water if needed
3. Combine chilled noodles, carrots, cabbage, and cucumber in a large bowl
4. Pour dressing over and toss to coat; garnish with fresh cilantro

Ingredients (Serves 3)

• 6 cups mixed greens: $1.50
• 1 can white beans, drained: $0.90
• 2 cups cherry tomatoes: $1.60
• 1/2 cucumber, diced: $0.30
• 1/4 red onion, sliced: $0.15
• 1/2 cup Kalamata olives: $1.50
• 1/2 cup feta cheese: $1.50
• 3 tbsp olive oil: $0.30
• 2 tbsp red wine vinegar: $0.20
• Dried oregano: $0.15

Assembly

1. Whisk olive oil, red wine vinegar, oregano, salt, and pepper into a dressing
2. Combine greens, white beans, cherry tomatoes, cucumber, and red onion in a large bowl
3. Toss with dressing
4. Top with Kalamata olives and crumbled feta before serving

Ingredients (Serves 2)

• 2 cans (5 oz each) wild-caught tuna: $2.00
• 1 ripe avocado: $1.50
• 1/4 red onion, diced: $0.15
• 1 celery stalk, diced: $0.20
• 2 tbsp plain Greek yogurt: $0.35
• 1 tbsp olive oil: $0.10
• Lemon juice: $0.25
• Salt, pepper, dill: $0.15

Assembly

1. Drain tuna and flake into a medium bowl
2. Dice avocado and add to bowl along with red onion and celery
3. Mix in Greek yogurt, olive oil, and lemon juice
4. Season with salt, pepper, and dill; toss gently and serve over greens or with crackers

Ingredients (Serves 4)

• 4 medium tomatoes, chopped: $2.00
• 1 cucumber, chopped: $0.60
• 1 bell pepper, chopped: $0.90
• 1/4 red onion, chopped: $0.15
• 2 cloves garlic, minced: $0.15
• 3 tbsp olive oil: $0.30
• 2 tbsp red wine vinegar: $0.20
• 1 cup vegetable broth: $0.30
• Salt, pepper, cumin: $0.20

Assembly

1. Blend tomatoes, cucumber, bell pepper, red onion, and garlic until smooth
2. Add olive oil, red wine vinegar, and vegetable broth; blend again
3. Season with salt, pepper, and cumin to taste
4. Refrigerate at least 1 hour before serving cold; garnish with diced cucumber and a drizzle of olive oil

Ingredients (Serves 2)

• 1 cup cooked quinoa, cold: $1.00
• 1 cup shredded red cabbage: $0.60
• 1 large carrot, shredded: $0.35
• 1/2 cucumber, diced: $0.30
• 1/4 avocado, sliced: $0.75
• 1/4 cup raw sunflower seeds: $0.40
• 2 tbsp tahini: $0.35
• 1 tbsp lemon juice: $0.15
• 1 clove garlic, minced: $0.08
• Water to thin dressing: $0.05

Assembly

1. Whisk tahini, lemon juice, garlic, and water into a smooth dressing
2. Divide quinoa between two bowls as the base
3. Arrange cabbage, carrot, cucumber, and avocado over the quinoa
4. Sprinkle with sunflower seeds and drizzle with tahini dressing

Ingredients (Serves 3)

• 1.5 cups cooked lentils, cold: $1.50
• 1 cup cherry tomatoes, halved: $1.20
• 1/2 cucumber, diced: $0.30
• 1/4 red onion, diced: $0.15
• 1 bell pepper, diced: $0.90
• 2 cups fresh spinach: $1.00
• 3 tbsp olive oil: $0.30
• 1 tbsp balsamic vinegar: $0.15
• 1 tbsp Dijon mustard: $0.10
• Fresh herbs (parsley, mint): $0.50

Assembly

1. Whisk olive oil, balsamic vinegar, and Dijon mustard into a dressing
2. Combine lentils, cherry tomatoes, cucumber, red onion, bell pepper, and spinach in a large bowl
3. Pour dressing over and toss well
4. Finish with fresh parsley and mint; serve immediately or chill for later

Ingredients (Serves 2)

• 1.5 cups plain Greek yogurt: $1.35
• 1/2 cup low-sugar granola: $0.70
• 1 cup mixed berries: $2.00
• 1 tbsp raw honey: $0.20
• 1 tbsp ground flaxseed: $0.15
• 1/4 cup mixed nuts: $0.50

Assembly

1. Divide Greek yogurt between two glasses or bowls
2. Layer granola over yogurt
3. Top with mixed berries and mixed nuts
4. Sprinkle with flaxseed and drizzle with honey before serving

Ingredients (Serves 3)

• 2 cans chickpeas, drained: $1.80
• 1 cup cherry tomatoes, halved: $1.20
• 1 cucumber, diced: $0.60
• 1/4 red onion, thinly sliced: $0.15
• 1/2 cup fresh parsley, chopped: $0.75
• 1/4 cup fresh mint, chopped: $0.40
• 3 tbsp olive oil: $0.30
• 2 tbsp lemon juice: $0.30
• 1 clove garlic, minced: $0.08
• Salt and pepper: $0.10

Assembly

1. Whisk olive oil, lemon juice, garlic, salt, and pepper into a vinaigrette
2. Combine chickpeas, cherry tomatoes, cucumber, and red onion in a large bowl
3. Add parsley and mint; pour dressing over and toss well
4. Taste and adjust seasoning; serve immediately or refrigerate up to 3 days

Ingredients (Serves 4)

• 8 oz whole wheat pasta, cooked and chilled: $0.80
• 2 cups cherry tomatoes, halved: $1.60
• 8 oz fresh mozzarella, cubed: $2.50
• 1 cup fresh basil, chopped: $1.50
• 1/4 red onion, thinly sliced: $0.15
• 3 tbsp olive oil: $0.30
• 2 tbsp balsamic vinegar: $0.25
• 1 clove garlic, minced: $0.08
• Salt and pepper: $0.10

Assembly

1. Whisk olive oil, balsamic vinegar, garlic, salt, and pepper into a dressing
2. Combine chilled pasta, cherry tomatoes, mozzarella, and red onion in a large bowl
3. Pour dressing over and toss to coat
4. Fold in fresh basil just before serving; chill up to 24 hours

Ingredients (Serves 4)

• 2 cans black beans, drained: $1.80
• 2 cups corn: $1.20
• 1 bell pepper, diced: $0.90
• 1/4 red onion, diced: $0.15
• 1 jalapeño, minced: $0.30
• 1/4 cup fresh cilantro: $0.35
• 3 tbsp olive oil: $0.30
• 2 tbsp lime juice: $0.30
• 1 clove garlic, minced: $0.08
• Salt and cumin: $0.15

Assembly

1. Whisk olive oil, lime juice, garlic, salt, and cumin into a dressing
2. Combine black beans, corn, bell pepper, red onion, and jalapeño in a large bowl
3. Pour dressing over and toss well
4. Fold in fresh cilantro; serve immediately or refrigerate up to 4 days

Ingredients (Serves 1)

• 3/4 cup plain yogurt: $0.60
• 1/2 cup mixed berries: $1.00
• 1/4 cup milk (any type): $0.15
• 1 tbsp honey: $0.20
• Granola topping: $0.35
• Coconut flakes: $0.30
• Almonds: $0.40

Assembly

1. Blend yogurt, half the berries, and milk until thick and smooth
2. Pour into a bowl — it should be thick enough to hold toppings
3. Arrange remaining berries, granola, coconut flakes, and almonds on top
4. Drizzle with honey and serve immediately

Ingredients (Serves 2)

• 6 pre-made falafel (store-bought): $2.50
• 1/2 cup hummus: $1.50
• 2 cups mixed greens: $0.75
• 1 cucumber, sliced: $0.60
• 2 tomatoes, sliced: $1.00
• 1/4 red onion, sliced: $0.15
• 2 whole wheat pita breads: $1.00
• Tahini dressing: $0.30

Assembly

1. Spread hummus generously across each plate as the base
2. Arrange falafel alongside fresh greens, cucumber, tomatoes, and red onion
3. Drizzle tahini dressing over everything
4. Serve with whole wheat pita for dipping and scooping

Ingredients (Serves 2)

• 1 lb cooked shrimp: $6.00
• 1 ripe avocado: $1.50
• 2 cups mixed greens: $0.75
• 1/2 cucumber, sliced: $0.30
• 1/4 red onion, sliced: $0.15
• 2 tbsp olive oil: $0.20
• 1 tbsp lime juice: $0.15
• Salt, pepper, cilantro: $0.15

Assembly

1. Whisk olive oil, lime juice, salt, and pepper into a dressing
2. Arrange mixed greens as the base on each plate
3. Top with cooked shrimp, sliced avocado, cucumber, and red onion
4. Drizzle with dressing and garnish with fresh cilantro

Ingredients (Serves 3)

• 6 cups fresh spinach: $2.00
• 1.5 cups fresh strawberries, sliced: $2.50
• 1/4 cup candied pecans: $0.80
• 1/4 cup goat cheese, crumbled: $1.25
• 1/4 red onion, thinly sliced: $0.15
• 3 tbsp olive oil: $0.30
• 1 tbsp balsamic vinegar: $0.15
• 1 tsp Dijon mustard: $0.08

Assembly

1. Whisk olive oil, balsamic vinegar, and Dijon mustard into a dressing
2. Arrange spinach in a large salad bowl
3. Top with sliced strawberries, red onion, and candied pecans
4. Crumble goat cheese over the top; drizzle with dressing just before serving

Ingredients (Serves 4)

• 1 cup bulgur wheat (dry): $1.20
• 1 cup boiling water: $0.05
• 2 bunches fresh parsley, chopped: $1.50
• 1/4 bunch fresh mint, chopped: $0.50
• 4 large tomatoes, diced: $2.00
• 1/2 cucumber, diced: $0.30
• 1/4 red onion, diced: $0.15
• 3 tbsp olive oil: $0.30
• 3 tbsp lemon juice: $0.45
• Salt and pepper: $0.10

Assembly

1. Pour boiling water over bulgur wheat; cover and let sit 15 minutes until absorbed; fluff and cool
2. Combine cooled bulgur with parsley, mint, tomatoes, cucumber, and red onion
3. Whisk olive oil and lemon juice; pour over salad and toss well
4. Season with salt and pepper; refrigerate at least 30 minutes before serving for best flavor

Ingredients (Serves 4)

• 1/2 small watermelon, cubed: $2.50
• 1/2 cup crumbled feta: $1.50
• 2 cups arugula: $1.00
• 1/4 red onion, thinly sliced: $0.15
• 1/4 cup fresh mint: $0.40
• 2 tbsp olive oil: $0.20
• 1 tbsp lime juice: $0.15
• Salt and pepper: $0.10

Assembly

1. Arrange arugula on a large platter as the base
2. Top with watermelon cubes and thinly sliced red onion
3. Crumble feta over the top and scatter fresh mint leaves
4. Drizzle with olive oil and lime juice; season with salt and pepper and serve immediately

Ingredients (Serves 1)

• 1 packet (3.5 oz) frozen açai: $2.50
• 1/2 cup coconut milk: $0.35
• 1/2 banana: $0.15
• 1/4 cup granola: $0.35
• 1/4 cup coconut flakes: $0.40
• 1 tbsp raw almonds: $0.20
• 1 tbsp raw honey: $0.20
• Fresh berries: $0.75

Assembly

1. Blend frozen açai packet, coconut milk, and banana until thick and smooth — add minimal liquid to keep it spoonable
2. Pour into a wide bowl
3. Arrange granola, coconut flakes, almonds, and fresh berries on top
4. Drizzle with honey and serve immediately

Ingredients (Serves 3)

• 3 medium beets, cooked and cubed: $1.50
• 6 cups mixed greens: $1.50
• 1/3 cup goat cheese, crumbled: $1.50
• 1/4 cup candied walnuts: $0.60
• 1/4 red onion, thinly sliced: $0.15
• 3 tbsp olive oil: $0.30
• 1 tbsp red wine vinegar: $0.15
• 1 tsp Dijon mustard: $0.08

Assembly

1. Whisk olive oil, red wine vinegar, and Dijon mustard into a dressing
2. Arrange mixed greens on a large platter or divide into three bowls
3. Top with cubed beets, red onion, and candied walnuts
4. Crumble goat cheese over the top; drizzle with dressing just before serving