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Skip the Stove for a Week: Your 1-Week No-Cook Meal Plan

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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If you’re tired of cooking each night of the week – or even breaking out leftovers – it’s time to change up your meal planning. You can enjoy easy, low-effort meals that are highly nutritious and totally tasty. And you don’t even have to turn your stove on. Our 1-week Skip the Stove meal plan is a no-cook meal plan that’s easy to follow and a huge time-saver. With key pantry and fridge staples, you can create meals that don’t require your stovetop or your oven. As an added bonus, each recipe takes half an hour or less to make.

This meal plan is made to lighten your workload and fit seamlessly into any busy schedule. But it’s also a great way to handle cooking when warm weather (or very hot temps) arrive in the summer and fall. You can turn to this one-week plan throughout the year and even work these no-cook recipes into your regular routine when you aren’t feeling like firing up the stove.

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The recipes

Tzatziki Salmon Wraps

Tzatziki Salmon Wraps recipe
(Photo: Olimpia Davies)

These Mediterranean-inspired wraps combine tangy tzatziki with fresh dill to give the salmon filling a surprising zing. Get the recipe here.

Sesame Chicken Salad

Sesame Chicken Salad recipe
(Photo: Olimpia Davies)

This salad comes together fast and provides crunch plus sweet and salty notes from the oranges and Asian dressing. Get the recipe here.

Blueberry Ginger Smoothie

Blueberry Ginger Smoothie recipe

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.

Greek Chicken Platter

On a plate, place 1 cup shredded rotisserie chicken, 1 cup cucumber sticks, ½ red bell pepper, cut into strips, ½ cup cherry tomatoes and 1 pita, cut into strips. Serve with ¼ cup tzatziki for dipping.

Cherry Chia Pudding

In a small bowl, combine 2 cups milk, 1 cup pitted and chopped cherries (or frozen and thawed), ½ cup chia seeds, 1 tbsp honey and 1 tsp cinnamon. Cover and refrigerate at least 2 hours or overnight (makes 4 servings).

Overnight Oats

In each of 2 glass jars with lids, combine ½ cup oats, ½ cup milk, 2 tbsp chia seeds and 1 tbsp honey. Cover and refrigerate at least 2 hours or overnight. Top 1 jar with ½ cup raspberries.

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.

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.)

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Your 1-week meal plan

Follow each day of this meal plan below, or download a printable version here.

Breakfast Snack Lunch Snack Dinner
Monday Blueberry Ginger Smoothie 1 peach; ¼ cup almonds Greek Chicken Platter 1 serving Cherry Chia Pudding 1 serving Sesame Chicken Salad
Tuesday Overnight Oats 1 peach; ¼ cup almonds 1 serving Sesame Chicken Salad 1 serving Cherry Chia Pudding Greek Chicken Platter
Wednesday Blueberry Ginger Smoothie ½ Homemade Hummus wuth 1½ cups sliced cucumber 1 serving Chickpea Salad over ½ head romaine lettuce, chopped 1 pita round, topped with 2 tbsp tahini, 1 tbsp each honey and hemp hearts and ½ tsp cinnamon 1 serving Sesame Chicken Salad
Thursday Overnight Oats topped with ½ cup raspberries ½ cup Homemade Hummus with 1½ cups sliced cucumber 1 serving Sesame Chicken Salad 1 serving Cherry Chia Pudding 2 Tzatziki Salmon Wraps
Friday Blueberry Ginger Smoothie ½ cup Homemade Hummus with 1½ cups sliced cucumber 2 Tzatziki Salmon Wraps 1 serving Cherry Chia Pudding 1 serving Chickpea Salad over ½ head romaine lettuce, chopped
Saturday Overnight Oats topped with ½ cup raspberries 1 peach; ¼ cup almonds 2 Tzatziki Salmon Wraps ½ cup Homemade Hummus with 1½ cups sliced cucumber 2 pita halves, filled with 1 serving Chickpea Salad
Sunday Overnight Oats topped with ½ cup raspberries 1 pita round, topped with 2 tbsp tahini, 1 tbsp each honey and hemp hearts and ½ tsp cinnamon 1 serving Chickpea Salad over ½ head romaine lettuce, chopped ¼ cup blueberries; ¼ cup almonds 2 Tzatziki Salmon Wraps
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Shopping list

Proteins and dairy

  • ½ gallon milk or unsweetened nondairy milk
  • 1 rotisserie chicken
  • 4 6-oz BPA-free cans boneless salmon packed in water
  • 1 8-oz carton tzatziki sauce

Veggies and fruits

  • 2 lemons
  • 3 peaches
  • 2 pints blueberries
  • 1 pint raspberries
  • 1 carrot
  • 5 cucumbers
  • 2 red bell peppers
  • 2 pints cherry tomatoes
  • 1 red onion
  • 3 heads romaine lettuce
  • 1 bunch collard greens (10 to 11 leaves)
  • 1 bunch fresh dill
  • ½ pint fresh cherries (or swap for frozen and thawed)
  • 1 2-inch piece fresh ginger
  • 1 15-oz can mandarin oranges packed in juice
  • 1 jar Kalamata olives

Grains

  • 5 whole-wheat pitas
  • 1 carton old-fashioned rolled oats

Nuts, seeds and oils

  • 1 bottle extra-virgin olive oil
  • 1 bottle sesame oil
  • 1 jar tahini
  • 7 oz raw whole almonds
  • 1 bag hemp hearts
  • 1 bag chia seeds

Pantry staples

  • 2 15-oz cans chickpeas
  • 1 bottle rice vinegar
  • 1 bottle low-sodium soy sauce or tamari
  • 1 bottle raw honey
  • 1 bottle ground cinnamon
  • 1 bottle ground cumin
  • 1 bottle black pepper
  • 1 bottle sea salt

Download a printable shopping list you can bring along to the store.