Quick & Easy

Skip the Stove For a Week

When the days are long and you’d rather spend time outside, this fresh and nutritious one-week meal plan comes to the rescue with no-cook meals that take less than 30 minutes and use fewer than 10 ingredients each.

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Tzatziki Salmon Wraps recipe
Tzatziki Salmon Wraps These Mediterranean-inspired wraps combine tangy tzatziki with fresh dill to give the salmon filling a surprising zing.
Photo by Olimpia Davies

Chickpea Salad

In a large bowl, toss together 1 15-oz can chickpeas, drained, 2 cups diced cucumber, 2 cups quartered cherry tomatoes, ½ cup diced red onion, ¼ cup hemp hearts, ¼ cup chopped fresh dill, ¼ cup lemon juice, ¼ cup EVOO, ¼ tsp salt and ¼ tsp black pepper. Makes 4 servings.

Sesame Chicken Salad recipe
This salad comes together fast and provides crunch plus sweet and salty notes from the oranges and Asian dressing.
Photo by Olimpia Davies

Homemade Hummus

To a food processor or high-powered blender, add 1 15-oz can chickpeas, drained, ¼ cup lemon juice, ¼ cup tahini, 2 tbsp each EVOO and water, 1 tsp cumin and ¼ tsp each salt and black pepper; blend until very smooth and refrigerate. (Makes 2 cups/4 servings.)

Blueberry Ginger Smoothie recipe
Blueberry Ginger Smoothie
Photo by Olimpia Davies

Blueberry Ginger Smoothie

Blend 1¼ cups blueberries, 1 cup milk, 1 cup chopped collard greens, 2 tbsp
whole almonds, 1 tbsp hemp hearts, 2 tsp minced fresh ginger and ice, as desired. (Makes 1 serving.)

Meal Plan

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