Prep And Chill: 10 No-Heat Lunch Ideas For Busy Days

When the days are hectic and the last thing you want to do is slave over a stove, try these delicious, creative and easy-to-prep options that chill like a dream in the fridge and don’t require the presence of a microwave. In fact, most don’t even necessitate much cooking to come together, just a bit of planning and assembly, and they can be made ahead for extra-busy weekdays.

Instead Of: Traditional Salad
Try: Rainbow Rice Salad

Bursting with texture, flavour and colour, this Rainbow Rice Salad is a sensory winner. The medley of fibre and protein, along with a bevy of veggies, is what makes it a full, nutritious meal all on its own. Choose brown rice for an extra hit of nutrients, and feel free to reach for canned black beans. The corn can also come from a can, or opt for frozen and thawed. Add as many veggies as possible, then drizzle the lime-honey-olive-oil dressing, and you’re all set.

[Photo: haoliang/iStock]

Instead Of: Tuna Salad Sandwich
Try: Lobster Avocado Sandwich

If tuna, turkey or chicken is what you’re used to seeing inside a sandwich, give American television cook and author Ina Garten’s genius swap a whirl, with this hearty recipe that trades tuna for lobster. Big chunks of store-bought cooked lobster, celery, mayo and lemon juice are responsible for the bulk of the flavour, while the salted-and-peppered, mashed avocado mixture is what makes it smooth and creamy. With absolutely no cooking required, this easy yet luxurious sandwich is the perfect go-to on super busy days.

[Photo: Dana Moos/Wikimedia Commons]

Instead Of: Mac ‘n’ Cheese
Try: Chilled Soba Noodle Salad

In the mood for a healthy lunch? The only cooking you’ll need to do in this recipe is boiling the soba noodles; opt for 100% buckwheat noodles if you’re in prebiotic mode. Pre-toasted nori is also another option to avoid spending time at the stovetop. Once the noodles are ready, combine spring onions and radishes with cucumber and snow peas to add a fiery kick, while mirin, toasted sesame oil and miso pull it all together. Chopped peanuts contribute a further dash of crunchiness.

[Photo: bhofack2/iStock]

Instead Of: Momos
Try: Fresh Prawn Rolls

A wonderful combination of rice noodles, succulent shrimp, fresh herbs and crunchy veggies wrapped in thin rice paper, Chef Gordon Ramsay’s recipe for make-ahead rice paper rolls is simple and light, lending the rolls to accompaniments such as a peanut sauce or a homemade sweet chilli sauce. Both the rice paper and glass noodles can be easily found in the Asian section of supermarkets or online. Just combine all the filling ingredients, roll tight, and enjoy.

[Photo: Kanawa_Studio/iStock]

Instead Of: Ramen
Zoodles With A Caprese Twist

When it comes to an under-10-minute meal, it doesn’t get breezier than a caprese ‘zoodle’ salad. With a spiralizer (or humble kitchen peeler) make a pile of zucchini noodles, aka zoodles. Add creamy mozzarella chunks and cherry tomatoes, followed by a generous spritz of extra-virgin olive oil, garlic, lemon juice, apple cider vinegar and salt. Top with fresh basil, or try these variations to spice things up a bit!

[Photo: bhofack2/iStock]

Instead Of: Hot Soup
Try: Gazpacho

Elevate the classic cold soup from starter to star by going beyond tomatoes and adding more veggies, as in this recipe. Coarsely chop tomatoes, cucumber, bell peppers (the ideal ratio would be three parts tomato to one part others), onions and garlic (go easy here, as there’s no cooking involved). Add celery and parsley for some green goodness then douse with a simple dressing and chill overnight before blitzing everything in a blender.

Instead Of: Caesar Salad
Try: Mixed Bean Salad

What we love about this Martha Stewart recipe is just how versatile it is – perfect on its own or with rice, fish and bread. Canned or dried (and cooked) beans of different colours and sizes, are marinated with red onion (Tip: soak in water and rinse to get rid of the raw onion bite) and red wine vinegar, then tossed with celery, parsley, onion, olive oil and vinegar. A sprinkle of parmesan shavings adds the finishing touch. 

[Photo: PGoodie76/iStock]

Instead Of: Grilled Chicken Sandwich
Try: Rotisserie Chicken Wraps

Rotisserie chicken is a weekday blessing. We’ll take ours inside this recipe for a flavourful wrap, please. Just shred the chicken and add celery, Greek yoghurt (or mayo), onions, lemon juice, salt and pepper. Layer with lettuce and chopped tomatoes in a tortilla, wrap it all up and cut at an angle. Pro tip: If making ahead, store the wrap and fillings separately, and assemble before eating so there’s no soggy mess.

Instead Of: Pasta
Try: Couscous

Looking for something quick, hearty and nourishing? This recipe takes 12 minutes and packs a punch with arugula, herbs, chickpeas and couscous, along with the intense flavours of sundried tomatoes and feta. The trick to getting it ready quickly is multi-tasking: while the couscous is steeping, chop up the rest of the ingredients. There’s no dressing – just add the sundried tomato and lemon juice before eating to retain freshness.

Instead Of: Traditional Hummus
Try: Beet Hummus

This sinfully delicious lunch recipe has us excited about hummus all over again. You’ll need a can of drained (not rinsed, for creaminess) chickpeas, raw garlic, extra virgin olive oil, a small roasted beet (or pre-cooked, store-bought beets), fresh lemon juice, cumin, herbs and flaky salt. Serve it with cut veggies or pita bread, or use as a sandwich spread.