🥗 Fresh and Flavorful: Basic Salad

Perfect when your veggies are friendly to your taste buds (think tomato, cucumber, or avocado and etc., those you do not frown even when eating a tint bit without any seasonings)

Ingredients (generally)

• ready to eat protein (such as chickpea, cooked tofu, ham, turkey...)
• vegetables which are friendly to our taste buds
• (optionally) herbs of your liking
• (optionally) cheese of your liking
• (optionally) grains of your liking (cracker, crouton...)
• olive oil
• salt
• black pepper
• (optionally) lemon juice or vnegar
• (optional) other spices such as garlic powder

Chickpea Salad Example

Ingredients

• 1.5 cups canned chickpeas, drained and rinsed
• 1.5 cups grape tomatoes, halved
• ⅓ cucumber, diced
• 2 tbsp diced onion
• 2 tbsp olive oil
• ½ tsp salt
• ¼ tsp black pepper
• ½ tsp garlic powder
• 1 tbsp lemon juice
• 1 tbsp fresh dill (or herb of choice)

Instructions:

1. Add chickpeas, veggies, and herbs to a mixing bowl.
2. Drizzle olive oil and lemon juice over the top.
3. Sprinkle in salt, pepper, and garlic powder.
4. Toss everything together gently and serve!

🥗 Bold and Creamy: Heftier Salad

When you’re using stronger veggies (like cabbage or broccoli and etc., those you will frown when eating a tiny bit without any seasoning), a creamy base like mayonnaise or ranch helps balance flavors.

Ingredients (generally)

• ready to eat protein (such as chickpea, cooked tofu, ham, turkey...)
• vegetables which are NOT friendly to our taste buds
• (optionally) herbs of your liking
• (optionally) cheese of your liking
• (optionally) grains of your liking (cracker, crouton...)
• heftier seasonings such as mayonnaise, honey mustard, ranch dressing and etc.

Tuna Salad Example

Ingredients

• 1 can (113g drained) tuna
• ⅓ cucumber, diced
• 1 tbsp diced onion
• ⅓ cup chopped cilantro (or to taste)
• 2.5 tbsp mayonnaise
• ½ tbsp mustard paste
• 1 pinch salt
• ½ pinch black pepper
• 1 tbsp lemon juice

Instructions:

1. Combine tuna, veggies, and herbs in a bowl.
2. Stir in mayonnaise, mustard, lemon juice, and seasonings.
3. Taste and adjust salt or mayo as needed.
4. Great as a salad or filling for wraps and sandwiches!

🌯 Wraps: Quick, Portable, and Satisfying

Use your favorite wrap and fill it with veggies, protein, and a creamy glue like hummus or dressing.

Ingredients and Instructions (generally)

• salad with "glue" (such as mayonnaise, hummus, tahini, honey mustard, ranch dressing and etc., do not use too watering ones)
• add a little more salt or use a little more dressing than salad
• anything that can wrap (such as tortilla, naan, lettuce)

Hummus Wrap Example

Ingredients

• 1 wheat tortilla
• 3–4 tbsp hummus
• 5–6 cucumber slices
• 5–6 spinach leaves
• 5–6 bell pepper slices
• 3–4 avocado slices
• 3–4 basil leaves

Instructions:

1. Spread hummus over the center of the tortilla.
2. Layer veggies evenly over the hummus.
3. Fold the sides and roll tightly into a wrap.
4. Slice in half and enjoy!

🥪 Sandwiches and Toasts

When you’re craving comfort, a well-layered sandwich or toast can be endlessly satisfying.

Ingredients (generally)

• ready to eat proteins (such as ham, turkey...)
• veges (such as lettuce, tomatoes, onion...)
• "glue" like seasonings (such as mayonnaise, hummus, tahini, honey mustard, ranch dressing and etc.)

Turkey Sandwich Example

Ingredients

• 2 slices of bread
• 5 slices of turkey
• 2 tomato slices
• 2 lettuce leaves
• 2 cheese slices
• 1–2 tbsp diced onion
• 2–3 tbsp honey mustard

Instructions:

1. Spread honey mustard on one or both slices of bread.
2. Layer lettuce, turkey, tomato, cheese, and onion.
3. Top with second bread slice, press gently, and slice in half.

💡 Tips for No-Cook Meal Success

• Build a base: Start with a protein, then add veggies, then flavor with seasonings or sauces.
• Balance: Aim for protein + veggies + healthy fat for satisfaction and nutrition.
• Flavor booster: Use lemon juice, mustard, or herbs to lift the flavors.
• Wraps and sandwiches: Add a little extra salt or sauce so flavors shine through the bread.

❄️ Storage & Reuse Tips

• Prepared salads last 2–3 days in the fridge.
• Wraps and sandwiches are best fresh but can be prepped and wrapped tightly for the next day (spread butter on insides for bread to prevent saggy).
• Store dressing or moist ingredients separately if prepping in advance to avoid sogginess.

❓ FAQs

Can I make these meals vegan or gluten-free?
Absolutely! Use plant-based proteins and gluten-free wraps or bread.

What if I don’t like raw vegetables?
Try the creamy salad options, or lightly pickle your veggies with lemon juice and salt for a milder flavor.

How do I meal prep for several days?
Prep and chop veggies in batches, and store ingredients separately to mix as needed for freshness, also put piece of paper towl to absorb excessive moisture.

Can I pack these for work or school?
Yes! Keep cool in an insulated bag and store dressing separately if needed.

🌟 Wrap-Up

These no cooking meals are all about ease, flavor, and variety. Whether you're making a chickpea salad, wrapping up hummus and veggies, or layering a classic sandwich, you can nourish yourself well—no stove required. Just a little creativity and a few ingredients go a long way!

So take a break from cooking, and give your taste buds something to celebrate!

Recipes from other youtubers you can also try

* pratical ways to batch prepare and store vege for salad, paper towl can also be used if no cloth towl

* very good tips and explained the science on how to store vege very well