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Forgot Your Lunch? Here are 4 No-Cook, Macro-Friendly Meals (That Aren't Tuna and Rice)

  • Writer: Benjamin David
    Benjamin David
  • 1 day ago
  • 2 min read
Four clear meal-prep jars in a row on a marble bench, each layered with colourful salad ingredients — greens, tomato, carrot, edamame and avocado.

By Benjamin David APD

We've all been there. It's 12:00, your lunch is sitting on the kitchen bench at home and you're standing in the supermarket trying not to grab tuna and rice again.


Here are 4 No-Cook Macro-Friendly meals that you can grab at your supermarket.


  1. High-Protein Soup + High-Protein Toast

A high-protein lunch shown with a plus sign: a Strength Meals Co High Protein Chicken Laksa soup tub and a loaf of Helga's Protein wholemeal bread.

My winter favorite is Strength Meals Co Soup range at Woolworths paired with 2 slices of a high protein bread such as Helga's Wholemeal Plus High Protein Loaf.


Coles Perform high protein soups are another great alternative.


This example will provide you with:

Calories: 510 Cal

Protein: 32g


  1. The Cottage Cheese & Salmon Bagel

Ingredients for a no-cook high-protein lunch shown with plus signs: Abe's Protein Bagels, Bulla High Protein Cottage Cheese, and Ocean Blue sliced smoked salmon.

Tomato, onion or pepper for taste.


This example will provide you with:

Calories: 350 Cal

Protein: 32g


  1. Smoked Salmon & Edamame Poké bowl

No-cook smoked salmon and edamame box ingredients shown with plus signs: Ocean Blue sliced smoked salmon, a pack of Umami shelled edamame, half an avocado, and cherry tomatoes.

Another favourite "no heat at all" option of mine.

You'll want 50g of smoked salmon, 100g of steamed/frozen edamame, 1/4 of avocado, some cherry tomatoes, a Basmati Rice Cup and some seasoning.


The trick is to thaw the edamame (or rinse the pack under hot water for a minute).


This example will provide you with:

Calories: 436 Cal

Protein: 24g


  1. Instant Nourish Bowl with BBQ chicken

A high-protein lunch shown with a plus sign: a Simply Wholesome Pantry chickpeas and quinoa instant nourish bowl beside a board of sliced BBQ chicken.

 

This example will provide you with:

Calories: 474 Cal

Protein: 45g

 

A quick no cook lunch doesn’t need to be another tin of tuna and rice.

Benjamin David, APD


Ben is an Accredited Practising Dietitian (APD) passionate about working with clients develop personalised nutrition support that suits their lifestyle. If you'd like a hand building meals that actually fit your week, book a free discovery call.



 
 
 
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