Delicious and Healthy No-Cook Meals For Hot Summer Days

Delicious and Healthy No-Cook Meals For Hot Summer Days

When it’s the middle of the summer and the temperature creeps up above 90 degrees, chances are that the last thing you want to do is fire up your oven or stove. Unfortunately, this likely means your go-to meals are out of the question. Don’t worry, though! There are plenty of nutritious and tasty no-cook meals that are perfect for hot summer days.

  1. White Bean and Avocado Sandwich
    You can get your daily dose of fiber and healthy fats with this quick and easy sandwich.


  • 1/2 15-oz. can white beans, rinsed and drained
  • 1/2 Tbsp. olive oil
  • Salt and pepper to taste
  • 2 slices whole-wheat bread
  • 1 Tbsp. minced red onion
  • 1 handful sprouts
  • 1/4 cup shredded sharp cheddar cheese
  • 1/2 avocado, pitted and sliced

Place the white beans in a small bowl, then add in olive oil, salt and pepper. Mash the ingredients together with a fork.

To put together your sandwich, spread some of the bean mash on a slice of bread. Layer the onion, sprouts, cheese and avocado slices on top. Finish your sandwich off with another slice of bread, then enjoy it in the coolness of your home.

  1. Mango and Black Bean Tacos
    Just because you don’t want it to be warm in your house doesn’t mean you have to pass on your favorite spicy foods. Here’s a great recipe for mango and black bean tacos that you can make without your stove.


  • 1 small mango, diced
  • 1/4 cup red onion, diced
  • 1/2 15-oz. can black beans, rinsed and drained
  • 1 Tbsp. diced jalapeno
  • Fresh lime juice
  • 1/2 avocado, pitted and diced
  • 1 tsp. mango habanero jam
  • Salt and pepper to taste
  • 4 flour tortillas
  • Handful of fresh cilantro, chopped

In a medium bowl, mix together mango, onion, beans, jalapeno, lime juice, avocado and jam. Season with salt and pepper. Place the bowl in the fridge until you’re ready to serve.

Heat up your tortillas in the microwave, then fill with your taco mixture. Top with a little bit of cilantro and enjoy!

  1. Golden Gazpacho
    What’s better in the summer than a fresh bowl of gazpacho? Whip up this soup with the help of your blender – no stovetop required!


  • 2 lbs. yellow heirloom tomatoes, cored and quartered
  • 1 small yellow onion
  • 6 oz. yellow squash, thickly sliced
  • 1 yellow bell pepper, ribs and seeds removed
  • 1 small clove garlic
  • 1/2 cup carrot juice
  • 3 Tbsp. sherry wine vinegar
  • 2 Tbsp. olive oil
  • Salt and pepper to taste
  • 1 jalapeno, seeded and minced
  • 1/2 avocado, cubed
  • 1 small heirloom tomato, chopped

Place yellow tomatoes, onion, squash, pepper, garlic, carrot juice, vinegar and olive oil in your blender. You may have to work in batches if your appliance is small. Pulse the ingredients until they’re finely pureed. Season with salt and pepper, then transfer into an airtight container for storage. Place the soup in the fridge for at least 2 hours before serving.

Before you serve, stir the jalapeno into the soup. Divide the soup into bowls, then top each with avocado and tomato pieces.

  1. Caprese Avocado Salad
    No need to settle for a boring salad on hot days. This variation on a Caprese salad is filling and delicious, not to mention quick to make!


  • 1/2 cup chopped rotisserie chicken
  • 2 cups chopped romaine lettuce
  • 3 oz. fresh mozzarella
  • 1/2 cup cherry tomatoes, halves
  • 1/2 avocado, pitted and diced
  • 3 Tbsp. basil leaves, minced
  • Balsamic salad dressing

It couldn’t be easier to put together this meal. Simply combine all the ingredients except for the salad dressing in a bowl, and toss them gently to mix together. Drizzle your balsamic dressing over the top, and you’re ready to go! It’s a quick and easy meal that’s sure to hit the spot on hot days.