No-cook Meals

Keep your kitchen cool this week by cooking a few of these no-cook meals. They also work well as office lunches or on-the-road meals.

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Mediterranean Bean Salad

Make it a Full Plate Meal: Enjoy this salad with whole wheat Naan bread as the 25% part of the plate. A slice of watermelon would finish off the meal nicely.

75% water-fiber foods – cannellini beans, garbanzo beans, tomatoes, cucumbers, red onion, peppers, olives, artichokes, basil, watermelon
25% foods – whole wheat Naan bread

Tuscan Tuna and White Bean Salad

Make it a Full Plate Meal:  Pack this salad in a glass jar for lunch. Layer your salad in a jar as follows: dressing on the bottom, tomatoes, tuna/feta, olives, beans, and arugula on top. Pack a peach to enjoy with your lunch.

75%water-fiber foods – arugula, beans, cherry tomatoes, olives, onion, peach
25% foods – oil, feta, tuna

Recipe Note: To keep this meal as a 75% plate, choose either tuna or feta as your 25% item, or cut the amount of each item in half.

Black Bean and Corn Salad

Make it a Full Plate Meal: Make a stuffed burrito with this recipe.Add a cup of this salad to a whole wheat tortilla. Top with 1 cup of fresh spinach and roll up. Serve with fresh pineapple on the side for a refreshing dessert.

75% water-fiber foods – black beans, corn, onion, red pepper, avocado, jalapeño, cilantro, spinach, pineapple
25% foods – whole wheat tortilla, dressing

Loaded Hummus Pitas

Make it a Full Plate Meal: Smear hummus inside your pita pocket, top with tomato salad and 1 cup of mixed salad greens. Enjoy a cup of blackberries on the side to amp up the fiber even more.

75% water-fiber foods –chickpeas, tomatoes, cucumber, red onion, olives, hummus, parsley, salad greens, blackberries
25% foods – oil, feta, whole wheat pita bread

Recipe Note: Use only half of the amount of oil and pita to ensure the 25% items stay on the 25% part of the plate.

Tabbouleh

Make it a Full Plate Meal: Serve this tabbouleh with grilled veggie kabobs and a piece of grilled tofu or fish. Grilled pineapple, peaches, or even watermelon can be a nice sweet treat to finish off the 75% part of the plate.

75% water-fiber foods – bulgur wheat, tomatoes, cucumber, onion, parsley, mint, garlic, kabob veggies, pineapple/peaches/watermelon
25% foods – oil, grilled tofu/fish

Recipe Note: To increase the fiber content of your tabbouleh, add a can of rinsed and drained cannellini beans.

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.