No-Heat Recipes For One

Too busy to cook? Here’s a little round-up of no-heat, no-cook meals that’ll still fill you up. They’re healthy, single serving meals that you can make without turning on your stove.


1 – 5oz canned chicken or tuna in water
½ cup chickpeas (canned no added salt or low sodium)
1 Tbsp red onion, diced
¼ cup celery, chopped
2 Tablespoon low fat mayo
1/8 tsp salt
1/8 tsp pepper


  1. Combine all ingredients in a small bowl.
  2. Serve over a salad, as a sandwich on whole wheat bread or with whole wheat crackers and vegetables.

Nutrition information:
360 calories, 11g fat, 3g saturated fat, 629 mg sodium, 25g carbohydrates, 7g fiber, 42g protein


*If using raw shrimp make sure to marinate and refrigerate with lime juice for a minimum of 30 minutes. Do not eat the shrimp if it is gray or translucent. The acid from the lime juice cooks the shrimp and are ready to eat once the shrimp have turned an opaque color.

5oz shrimp (small bite sized), raw or precooked
1 Tbsp red onion, chopped
1 small jalapeno, chopped
1 small tomato, chopped
1 oz avocado (~1/4 cup chopped)
1-2 Tbsp cilantro, chopped
¼ cup lime juice
*Salt/pepper to season as desired


  1. If using raw shrimp combine with ¼ cup lime juice and allow to marinate in the refrigerator for 30minutes or until the shrimp have turned an opaque color.
  2. Mixed with remaining ingredients.
  3. Serve in lettuce wraps or corn tortillas.

Nutrition information:
210 calories, 7g fat, 1g saturated fat, 637mg sodium, 8g carbohydrates, 3g fiber, 26g protein


4oz high protein tofu *Trader Joes brand used
1 tsp garlic, minced
1/8 tsp pepper
1/8 tsp salt
2 Tbsp chives, chopped
1 tsp dill
2 Tbsp lemon juice
1 Tbsp water – as needed to blend


  1. Blend all ingredients until smooth.
  2. Serve with vegetables and whole wheat pita

Nutrition information:
220 calories, 14g fat, 2g saturated fat, 3230mg sodium, 4g carbohydrates, 0g fiber, 19g protein

Interested in more healthy recipes? We have tons! Many created by our very own PRO Club dietitians. Click here to view more.

Written by: Allie C. Registered Dietitian at PRO Club

Allie is a registered dietitian that provides nutritional counseling to 20/20 LifeStyle clients and the general public. Her love for both food and health steered her to this profession. She takes pride in sharing her knowledge to improve the health of others through nutrition with realistic and sustainable changes. Her rules to live by is “everything in moderation”. Her prior work experience was in transitional and long term care. Allies love for the outdoors brought her to Washington.

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