Your Ideas? Cold meals - reasonably priced

[Unionville]

I don't like cooking, and I'm looking for ideas for meals I can toss together from the fridge that don't involve cooking or using a stove. Ideally, full meals for one person and not just a side dish (like slaw).

What I generally eat are:
-Any kind of Sandwich -- turkey, cheese, tuna, avocado, peanut butter
-Salad with a protein -- but I would like more ideas for lettuce substitutes (It gets boring, brown and not filling)

I Welcome more ideas such as unusual or new way to make a sandwich or salad or unique sauces/dressing you make to put onto salad that makes everything taste good. I'm happy to buy some precooked items if need be (ex: deli egg salad). 

[added edit] I'm finding many of the recipe ideas below helpful because it can add simplicity to my home routine.  And they are all budget- friendly. I've looked at cookbooks, but they sometimes are complex and require buying ingredients not readily available.  I think MMM is a creative group that are experts at keeping things simple.  thx!

[seemsright]

Hummus bowls. I freaking love them during the summer months. Hummus, sliced cucumber, red onion, salad greens, olives, some form of protein, some feta cheese, or goats cheese, some pita bread. Eat.

I make this from scratch, but you could pull it together at the grocery store pretty easy.

[NotJen]

What kind of lettuce do you currently use?  I like mixing and matching between spinach, kale, cabbage, and romaine.  I make several days worth of salads in advance and never have problems with browning as long as everything is fresh when I buy it.  A bag of broccoli slaw is easy to mix in as well if you don't want to chop a lot of veggies.

There are endless combinations you can put together for salads and sandwiches - pretty much anything you like to eat can go in a sandwich or salad.  I would mention some of my favorites, but most involve some type of cooking, even if eaten cold (especially for the protein).  I'm not a fan of deli meat.  If you like imitation crab meat, it makes a good salad topping.

For sandwiches, I like chickpea "chicken salad".  Mash chickpeas, mix with mayo and celery, and season with onion powder, garlic powder, salt, and pepper to your taste.

Cheese and crackers with fruit and veggies is always an easy meal.

[WalkingWisp]

I do this for breakfast:

Old fashioned oatmeal (uncooked)
Tablespoon of flaxseed
Tablespoon of cocao powder
Sprinkle of peanuts
Sprinkle of raw pumpkin seeds
Chopped up berries (mix of blueberries, raspberries, blackberries)
Chopped up 1/2 banna
Cup of soy milk

Mix it up on a bowl, ready go.  This is great because I can take most of the non-fruit in my luggage while traveling and then the hotel will have some fruit I mix in.  You can pop in a microwave for 1 minute if you want to warm it up.  Very fast for me in the morning.  Super nutritious.

[LifeHappens]

I love pasta salads in the summer. You can make just about any combination of pasta, veggies, protein, cheese, etc.

[Metalcat]

I never use lettuce because I hate wet leaves, but there's no need for salad to include leaves. I just do vegetarian, but you could add meat.

I do a lot of "chopped salads," which is just chopped and shredded vegetables. My usual is any combo of peppers, cucumbers, cherry tomatoes, avocado, broccoli, cauliflower, green beans, sugar snaps, lentils, beans, roasted chick peas, roasted potatoes, shredded cabbage, kale, green onion, cilantro, parsley.

Or I can toss that onto a bed of seasoned brown rice, wild rice, millet, kashi, bulgur, sorghum, or quinoa, all of which are good cold. Throw in a hard boiled egg.

Or it can be tossed into a pita with tzatziki/hummus/etc.

If I'm really lazy, I'll just have a big bowl of raw peppers and cucumber, hummus and a hard boiled egg.

Lately I've had sweet cravings, so I have plain yogurt with homemade granola, banana and honey.

[NotJen]

I do this for breakfast:

Old fashioned oatmeal (uncooked)
Tablespoon of flaxseed
Tablespoon of cocao powder
Sprinkle of peanuts
Sprinkle of raw pumpkin seeds
Chopped up berries (mix of blueberries, raspberries, blackberries)
Chopped up 1/2 banna
Cup of soy milk

Mix it up on a bowl, ready go.  This is great because I can take most of the non-fruit in my luggage while traveling and then the hotel will have some fruit I mix in.  You can pop in a microwave for 1 minute if you want to warm it up.  Very fast for me in the morning.  Super nutritious.

Yes, overnight oats is my favorite breakfast ever.  My basic recipe is oats, chia seeds, half a banana (added in the morning), almond milk.  Then whatever nuts, berries, fruit, spices I have on hand to mix it up.

I love pasta salads in the summer. You can make just about any combination of pasta, veggies, protein, cheese, etc.

But you have to cook the pasta.

Bean salad using canned beans is a good option.

[Metalcat]

OP, can you clarify if the meals can have cooked components?

Like, do you need meals that don't need any equipment to heat up or do you need meals than don't need any equipment to prepare?

I'm a bit confused.

[Unionville]

I never use lettuce because I hate wet leaves, but there's no need for salad to include leaves.
I do a lot of "chopped salads," which is just chopped and shredded vegetables. My usual is any combo of peppers, cucumbers, cherry tomatoes, avocado, broccoli, cauliflower, green beans, sugar snaps, lentils, beans, roasted chick peas, roasted potatoes, shredded cabbage, kale, green onion, cilantro, parsley.

Great ideas, thanks.

[Unionville]

OP, can you clarify if the meals can have cooked components?

Like, do you need meals that don't need any equipment to heat up or do you need meals than don't need any equipment to prepare?

I'm a bit confused.

Sorry I wasn't clear - maybe I'll edit my post.  Cooked things are fine, as long as I don't have to cook them, and they taste Ok to eat cold.  For example a cooked Rotisserie chicken breast from the deli would be fine to eat cold, but a can of chicken chicken soup would probably not taste that great.

[Metalcat]

OP, can you clarify if the meals can have cooked components?

Like, do you need meals that don't need any equipment to heat up or do you need meals than don't need any equipment to prepare?

I'm a bit confused.

Sorry I wasn't clear - maybe I'll edit my post.  Cooked things are fine, as long as I don't have to cook them, and they taste Ok to eat cold.  For example a cooked Rotisserie chicken breast from the deli would be fine to eat cold, but a can of chicken chicken soup would probably not taste that great.

Sorry, still unclear.

Are you okay with "having to cook* things as part of meal preparation?

Like if I suggest roasted potatoes or roasted chick peas, you would have to cook those to include them in a chopped salad. Or as NotJen said, you would need to cook pasta. They're all fine being eaten cold, but you would need to actually cook them at some point.

Basically, are you in a situation where you have no access to a kitchen ever, or are you in a situation where perhaps you have a workplace with no way to heat things?

It's unclear.

[Unionville]

Hummus bowls. I freaking love them during the summer months. Hummus, sliced cucumber, red onion, salad greens, olives, some form of protein, some feta cheese, or goats cheese, some pita bread. Eat.

I make this from scratch, but you could pull it together at the grocery store pretty easy.

Can you say more about how you make this ? Are you saying you just fill the bottom of a bowl with hummus and then pile things on top.  That is an interesting idea.

[Unionville]

OP, can you clarify if the meals can have cooked components?

Like, do you need meals that don't need any equipment to heat up or do you need meals than don't need any equipment to prepare?

I'm a bit confused.

Sorry I wasn't clear - maybe I'll edit my post.  Cooked things are fine, as long as I don't have to cook them, and they taste Ok to eat cold.  For example a cooked Rotisserie chicken breast from the deli would be fine to eat cold, but a can of chicken chicken soup would probably not taste that great.

Sorry, still unclear.

Are you okay with "having to cook* things as part of meal preparation?

Like if I suggest roasted potatoes or roasted chick peas, you would have to cook those to include them in a chopped salad. Or as NotJen said, you would need to cook pasta. They're all fine being eaten cold, but you would need to actually cook them at some point.

Basically, are you in a situation where you have no access to a kitchen ever, or are you in a situation where perhaps you have a workplace with no way to heat things?

It's unclear.

Sorry - I'll try to be clearer.  You can use "not having a stove/microwave" as an imaginary guide for what I'm asking for (even though I do have one) - or perhaps just ideas on things that 'taste good cold' and don't rely on my cooking anything. For example I can buy pre-made egg salad at at the deli (to make a sandwich), canned garbanzo beans, canned dolma, (which all require cooking to make, but I didn't have to do it).etc

[Metalcat]

OP, can you clarify if the meals can have cooked components?

Like, do you need meals that don't need any equipment to heat up or do you need meals than don't need any equipment to prepare?

I'm a bit confused.

Sorry I wasn't clear - maybe I'll edit my post.  Cooked things are fine, as long as I don't have to cook them, and they taste Ok to eat cold.  For example a cooked Rotisserie chicken breast from the deli would be fine to eat cold, but a can of chicken chicken soup would probably not taste that great.

Sorry, still unclear.

Are you okay with "having to cook* things as part of meal preparation?

Like if I suggest roasted potatoes or roasted chick peas, you would have to cook those to include them in a chopped salad. Or as NotJen said, you would need to cook pasta. They're all fine being eaten cold, but you would need to actually cook them at some point.

Basically, are you in a situation where you have no access to a kitchen ever, or are you in a situation where perhaps you have a workplace with no way to heat things?

It's unclear.

Sorry - I'll try to be clearer.  You can use "not having a stove/microwave" as an imaginary guide for what I'm asking for (even though I do have one) - or perhaps just ideas on things that 'taste good cold' and don't rely on my cooking anything. For example I can buy pre-made egg salad at at the deli (to make a sandwich), canned garbanzo beans, canned dolma, (which all require cooking to make, but I didn't have to do it).etc

Well, your options open up DRAMATICALLY if you are willing to use your microwave to at least cook pasta, grains, eggs, etc.

The world of food that tastes good cold is massive. The world of food that doesn't require any heat for prep is pretty limited.

[Finances_With_Purpose]

...
-Salad with a protein -- but I would like more ideas for lettuce substitutes (It gets boring, brown and not filling)

...

Cans of beans, friend.  They're amazing.

Find some low/no-sodium beans.  I buy them in bulk, because you can use them on a salad, on their own/with a garnish, or whatever.  Cheap, healthy, easy.  (Or unhealthy, if you prefer: just add chips/rice/whatever to them.)  And plenty of protein. 

Pro tip: find a grocer/retailer in the Southwestern US, where rice + beans have long been the default meal option, and thus, they are sold in endless varieties.  (Seasoned, charro, borracho, with rice, in gumbo... ad infinitum.)

Soups are another cheap/quick option if you're open to microwaving things.  You can make it yourself in bulk, freeze it, and keep it healthier that way, too, if you prefer. 

[Bird In Hand]

Salads are definitely my go-to for cold meals.  By using different combinations of veggies, proteins, and dressings, one could eat a different salad every day indefinitely.

Like another poster, I don't have an issue with lettuce going bad, even if I make the salad a couple of days in advance.  But I usually make my salads right before I eat them.  I chop up some romaine, green and/or purple cabbage, a couple different colors of peppers, cucumbers, tomatoes when they're in season, a handful of dried cranberries and walnuts, maybe some red onion, maybe a little cheese, maybe some avocado, then some protein.

For protein you could go with beans, pre-made rotisserie chicken, canned tuna (or sardines, or mackerel, etc)., or tofu.

A little salt and pepper, followed by plenty of olive and/or avocado oil, then some ACV or balsamic vinegar.  Or whatever dressing suits your tastebuds.

[NotJen]

Sorry - I'll try to be clearer.  You can use "not having a stove/microwave" as an imaginary guide for what I'm asking for (even though I do have one) - or perhaps just ideas on things that 'taste good cold' and don't rely on my cooking anything. For example I can buy pre-made egg salad at at the deli (to make a sandwich), canned garbanzo beans, canned dolma, (which all require cooking to make, but I didn't have to do it).etc

That's what I thought you were getting at in your OP.

As a person who likes to cook, this whole concept just makes me sad.  A lot of the pre-made deli items just taste blech to me.  You can easily make much better tasting and healthier food if you were willing to boil an egg or bake a chicken breast.

[SYNACK]

I don't usually like to cook anything for lunch (cook for dinner though). And I don't eat breakfast (intermittent fasting).

So for lunch today I got some plain yogurt (Fage 2%) in a bowl. I added some ground flaxseed (about a tablespoon) and mixed it in. Then added about half a cup of granola (Sweet Home Farm Honey Nut brand) into it and mixed it in too. Then added some chopped pecans and some raisins medley. Mixed all of that with a spoon and ate it. So good and filling. Shortly I'll also have a banana too for a snack.

Yesterday I had peanut butter (I like the Santa Cruz brand) with raspberry preserves on some good grainy bread (Dave's Killer 21 grain). With quinoa and black bean chips from TJ on the side.

Yeah I know... but you know what? I'm getting plenty of fiber! :-)

[Unionville]

Sorry - I'll try to be clearer.  You can use "not having a stove/microwave" as an imaginary guide for what I'm asking for (even though I do have one) - or perhaps just ideas on things that 'taste good cold' and don't rely on my cooking anything. For example I can buy pre-made egg salad at at the deli (to make a sandwich), canned garbanzo beans, canned dolma, (which all require cooking to make, but I didn't have to do it).etc

That's what I thought you were getting at in your OP.

As a person who likes to cook, this whole concept just makes me sad.  A lot of the pre-made deli items just taste blech to me.  You can easily make much better tasting and healthier food if you were willing to boil an egg or bake a chicken breast.

I edited my OP to explain better why this works with my lifestyle.

[Metalcat]

Sorry - I'll try to be clearer.  You can use "not having a stove/microwave" as an imaginary guide for what I'm asking for (even though I do have one) - or perhaps just ideas on things that 'taste good cold' and don't rely on my cooking anything. For example I can buy pre-made egg salad at at the deli (to make a sandwich), canned garbanzo beans, canned dolma, (which all require cooking to make, but I didn't have to do it).etc

That's what I thought you were getting at in your OP.

As a person who likes to cook, this whole concept just makes me sad.  A lot of the pre-made deli items just taste blech to me.  You can easily make much better tasting and healthier food if you were willing to boil an egg or bake a chicken breast.

I edited my OP to explain better why this works with my lifestyle.

I went back and read. Is it just that you don't like cooking at all?

Like not even boiling some eggs or pasta once a week?

Just adding one or two cooked elements to your meals will open up an enormous number of food doors for you. Really low effort stuff.

Like cooking a batch of chicken or pork chops or eggs literally takes about 5 minutes of actual work and a bit of waiting. All of which would save you an enormous amount of money and can be sliced and tossed into sandwiches, salads, or bowls really easily.

[NotJen]

-Don't have to worry if I left the stove burner on when I've rushed out of the house in a hurry. 

If this is a legitimate worry, then yes, you should not be cooking anything.

-I have less food waste

If you are good at having low food waste with cold foods, what does cooking some items change about this?  (My top cooking "trick" is to use my freezer for absolutely everything.  I cook infrequently, but right now my freezer has portions of shredded chicken, pulled pork, individual meatloaves, cooked beans, and chili - all ready to pop into the fridge to defrost, then top a salad or bowl for a complete meal.)

I think you probably have more general waste if you are buying mass processed pre-cooked foods.

-I find I have more free time,
-I use less energy (by not simmering things or heating an entire oven). 

It's possible that it is more efficient to have someone else batch cook proteins, grains, etc., but I'm not positive about that when you add in extra packaging or preservatives or whatever.  You can also batch cook foods to save time and energy.



Just to note, I'm not trying to argue about what's best for your life.  Just questioning some of the reasoning for why you want to limit your food variety so much.

[Metalcat]

-Don't have to worry if I left the stove burner on when I've rushed out of the house in a hurry. 

If this is a legitimate worry, then yes, you should not be cooking anything.

-I have less food waste

If you are good at having low food waste with cold foods, what does cooking some items change about this?  (My top cooking "trick" is to use my freezer for absolutely everything.  I cook infrequently, but right now my freezer has portions of shredded chicken, pulled pork, individual meatloaves, cooked beans, and chili - all ready to pop into the fridge to defrost, then top a salad or bowl for a complete meal.)

I think you probably have more general waste if you are buying mass processed pre-cooked foods.

-I find I have more free time,
-I use less energy (by not simmering things or heating an entire oven). 

It's possible that it is more efficient to have someone else batch cook proteins, grains, etc., but I'm not positive about that when you add in extra packaging or preservatives or whatever.  You can also batch cook foods to save time and energy.



Just to note, I'm not trying to argue about what's best for your life.  Just questioning some of the reasoning for why you want to limit your food variety so much.

Yup. If OP wants to say "I'm just willing to outsource as much as possible when it comes to food prep" then they are entitled to tell us all to fuck off with our questions.

But OP, this is what we do here. We examine people's reasoning for making expensive decisions and challenge them to consider more cost effective options that may actually be more convenient.

It's a feature of this place, not a flaw. But if you don't want us to do it, you will have to say so, and...well...some of us will back off. Lol.

[SYNACK]

Also what about an electric hot water kettle? if you have one or can get one to boil some water you can probably use to cook noodles. Just poor boiling water over noodles in a bowl and wait about 10-15 min then drain in a strainer. If yes for the electric hot water kettle you can also use to re-hydrate mashed potatoes, refried beans, instant rice, and oatmeal. Probably all sort of other stuff too. For the pasta you can use spaghetti sauce from a jar, some of the rotisserie chicken or canned chicken... I would experiment with adding some shredded cheese, black beans and corn from a can, perhaps even some enchilada sauce too to get variations into it.

I would also add (dry) fruit and nuts for snacks.

[Unionville]

-Don't have to worry if I left the stove burner on when I've rushed out of the house in a hurry. 

If this is a legitimate worry, then yes, you should not be cooking anything.

-I have less food waste

If you are good at having low food waste with cold foods, what does cooking some items change about this?  (My top cooking "trick" is to use my freezer for absolutely everything.  I cook infrequently, but right now my freezer has portions of shredded chicken, pulled pork, individual meatloaves, cooked beans, and chili - all ready to pop into the fridge to defrost, then top a salad or bowl for a complete meal.)

I think you probably have more general waste if you are buying mass processed pre-cooked foods.

-I find I have more free time,
-I use less energy (by not simmering things or heating an entire oven). 

It's possible that it is more efficient to have someone else batch cook proteins, grains, etc., but I'm not positive about that when you add in extra packaging or preservatives or whatever.  You can also batch cook foods to save time and energy.



Just to note, I'm not trying to argue about what's best for your life.  Just questioning some of the reasoning for why you want to limit your food variety so much.

Well I think I will remove my reasons I like cold food, since it might be a distraction.  I am mainly interested in getting food ideas.

[Dollar Slice]

I think it's fair to say that there are unlimited suggestions for cooked food in the world and no one really needs help with that. The OP is looking for more ideas for uncooked foods, for which there are limited ideas and they could use some help.

I'm always looking for low-effort dinner ideas that don't heat up my very small apartment where the kitchen is attached to the living room, that aren't salad.

OP, you should look up some recipes for "black bean and corn salad", there are a lot of variations but I think pretty much all of them fit your specs. You could eat it with tortilla chips or something for a vegan lunch with plenty of protein and fiber.

[Metalcat]

I think it's fair to say that there are unlimited suggestions for cooked food in the world and no one really needs help with that. The OP is looking for more ideas for uncooked foods, for which there are limited ideas and they could use some help.

I'm always looking for low-effort dinner ideas that don't heat up my very small apartment where the kitchen is attached to the living room, that aren't salad.

OP, you should look up some recipes for "black bean and corn salad", there are a lot of variations but I think pretty much all of them fit your specs. You could eat it with tortilla chips or something for a vegan lunch with plenty of protein and fiber.

I understand that. I'm trying to grasp if there are very simple ingredients that involve a miniscule amount of effort to cook that would dramatically open up their options.

I'm not trying to say they should start bulk cooking casseroles. I'm tying to find out if buying something like a microwave egg/rice/pasta cooker might be a good idea.

During school I was stuck in a hospital for 4 years with no fridge and no way to heat food, so I have TONS of ideas for easy cold meals. But most of them do require some minimal food prep with heat, even if that's just throwing some rice into a microwave rice maker.

A lot of people who are resistant to cooking don't realize how many incredibly easy options there are for only very partially cooking a meal.

[Unionville]

Also what about an electric hot water kettle? if you have one or can get one to boil some water you can probably use to cook noodles. Just poor boiling water over noodles in a bowl and wait about 10-15 min then drain in a strainer. If yes for the electric hot water kettle you can also use to re-hydrate mashed potatoes, refried beans, instant rice, and oatmeal. Probably all sort of other stuff too. For the pasta you can use spaghetti sauce from a jar, some of the rotisserie chicken or canned chicken... I would experiment with adding some shredded cheese, black beans and corn from a can, perhaps even some enchilada sauce too to get variations into it.

I would also add (dry) fruit and nuts for snacks.

I'm looking for things that taste good cold...and that I can carry around and eat at different times of day if I need too. I want to avoid having to heat up something in order to eat. Mashed potatoes probably wouldn't work, but things like black beans and corn would.

[Unionville]

I think it's fair to say that there are unlimited suggestions for cooked food in the world and no one really needs help with that. The OP is looking for more ideas for uncooked foods, for which there are limited ideas and they could use some help.

I'm always looking for low-effort dinner ideas that don't heat up my very small apartment where the kitchen is attached to the living room, that aren't salad.

OP, you should look up some recipes for "black bean and corn salad", there are a lot of variations but I think pretty much all of them fit your specs. You could eat it with tortilla chips or something for a vegan lunch with plenty of protein and fiber.

  Exactly. You said it better than me. I think (as I remember) you don't even need to cook the frozen corn - you can just add it to the dish.  Adding chips is a good idea. 

[Unionville]

Cans of beans, friend.  They're amazing.

Find some low/no-sodium beans.  I buy them in bulk, because you can use them on a salad, on their own/with a garnish, or whatever.  Cheap, healthy, easy.  (Or unhealthy, if you prefer: just add chips/rice/whatever to them.)  And plenty of protein. 

I'm still trying to figure out the bean mystery.  Every time I put canned beans on a salad they taste bland (except for garbanzo) .  I've tried mixing them with oil and Italian herbs but that doesn't seem to do much.  There must be another trick.  Or maybe I'm using the wrong kind of bean (pinto/salad mixture beans) What do you do to get them to hold flavor?

[lentil]

Summer rolls with a peanut dipping sauce are good cold. Peanut sauce is also a great addition to cold noodles (or rice, whatever you have), with some veggies, to make a tasty bowl.

Here's a lentil salad made entirely from canned things (you can buy lentils precooked at many stores, usually in a refrigerated area. They make a great protein for salads or wraps): https://smittenkitchen.com/2022/01/my-favorite-lentil-salad/

Cowboy caviar is a variation of the black bean salad that DollarSlice suggested: https://www.loveandlemons.com/cowboy-caviar-recipe/

Or chickpea salad: https://cookieandkate.com/best-chickpea-salad-recipe/

Or chickpea "chicken" salad: https://iowagirleats.com/chickpea-chicken-salad/

White bean caprese salad: https://www.mrsjoneskitchen.com/white-bean-caprese-salad/

If any of those recipes has ingredients/prep that doesn't work for you, just google the dish and you'll usually find a ton of variations on the recipe that can give you ideas of substitutions/alternatives. Or make up your own variations, of course.

[NotJen]

I'm still trying to figure out the bean mystery.  Every time I put canned beans on a salad they taste bland (except for garbanzo) .  I've tried mixing them with oil and Italian herbs but that doesn't seem to do much.  There must be another trick.  Or maybe I'm using the wrong kind of bean (pinto/salad mixture beans) What do you do to get them to hold flavor?

The mystery for me was cooking them from dry beans (Sorry).  I have not bought a can of beans since I started cooking from dry because they just don't taste good anymore.

I think (as I remember) you don't even need to cook the frozen corn - you can just add it to the dish. 

Same with frozen peas - easy to add to all kinds of dishes.  I also like frozen peas for a snack.


Have you ever tried pickling?  I know you can just buy pickles, but apparently you can cold pickle veggies with no heat needed.  Instead of cucumbers, try asparagus, green beans, radishes, onions.  Will add some different flavor to the mix.

[Unionville]

Summer rolls with a peanut dipping sauce are good cold. Peanut sauce is also a great addition to cold noodles (or rice, whatever you have), with some veggies, to make a tasty bowl.

Here's a lentil salad made entirely from canned things (you can buy lentils precooked at many stores, usually in a refrigerated area. They make a great protein for salads or wraps): https://smittenkitchen.com/2022/01/my-favorite-lentil-salad/

Cowboy caviar is a variation of the black bean salad that DollarSlice suggested: https://www.loveandlemons.com/cowboy-caviar-recipe/

Or chickpea salad: https://cookieandkate.com/best-chickpea-salad-recipe/

Or chickpea "chicken" salad: https://iowagirleats.com/chickpea-chicken-salad/

White bean caprese salad: https://www.mrsjoneskitchen.com/white-bean-caprese-salad/

If any of those recipes has ingredients/prep that doesn't work for you, just google the dish and you'll usually find a ton of variations on the recipe that can give you ideas of substitutions/alternatives. Or make up your own variations, of course.

  Those are all great looking!!!  Thanks.

[MoseyingAlong]

About 5 months ago, I decided to increase my protein intake. I started eating a lot of cottage cheese and was happy to find I still like it. And I still do months later after eating onan almost daily basis.
Some days I add Cajun seasoning for savory. Other days I add fruit, fresh or canned, for sweet.

[Metalcat]

Cans of beans, friend.  They're amazing.

Find some low/no-sodium beans.  I buy them in bulk, because you can use them on a salad, on their own/with a garnish, or whatever.  Cheap, healthy, easy.  (Or unhealthy, if you prefer: just add chips/rice/whatever to them.)  And plenty of protein. 

I'm still trying to figure out the bean mystery.  Every time I put canned beans on a salad they taste bland (except for garbanzo) .  I've tried mixing them with oil and Italian herbs but that doesn't seem to do much.  There must be another trick.  Or maybe I'm using the wrong kind of bean (pinto/salad mixture beans) What do you do to get them to hold flavor?

Nope, canned beans taste awful.

I normally cook beans from dry in an instant pot, and had to sub canned beans recently and they taste terrible.

[Finances_With_Purpose]

Cans of beans, friend.  They're amazing.

Find some low/no-sodium beans.  I buy them in bulk, because you can use them on a salad, on their own/with a garnish, or whatever.  Cheap, healthy, easy.  (Or unhealthy, if you prefer: just add chips/rice/whatever to them.)  And plenty of protein. 

I'm still trying to figure out the bean mystery.  Every time I put canned beans on a salad they taste bland (except for garbanzo) .  I've tried mixing them with oil and Italian herbs but that doesn't seem to do much.  There must be another trick.  Or maybe I'm using the wrong kind of bean (pinto/salad mixture beans) What do you do to get them to hold flavor?

The tip above: buy from grocers with beans that are already cooked/flavored, for one.  Two: put other things on the salad/whatever that drown them out anyway, if they're too bland.  E.g., a more interesting dressing.  Three: add on things like peppers which give more all-around flavor.  Add fresh salsa, too; that also gives the whole thing more flavor.  Depends upon your palate. 

Try chickpeas, garbanzo, pinto - beans with a little more flavor/less bland. 

Also, try different brands/kinds.  Weird as it sounds, some taste way better.  The same bean may taste way different from two different canners.  I don't really get that either, but it is what it is. 

[jnw]

I can't think of anything that is all that healthy pre-cooked -- processed food.  Preservatives, refined vegetable oils, hydrogenated fats, nitrates/nitrites, etc..  Also pre-cooked food is often two, three or even four times more expensive than cooking it yourself.

[Samuel]

Cans of beans, friend.  They're amazing.

Find some low/no-sodium beans.  I buy them in bulk, because you can use them on a salad, on their own/with a garnish, or whatever.  Cheap, healthy, easy.  (Or unhealthy, if you prefer: just add chips/rice/whatever to them.)  And plenty of protein. 

I'm still trying to figure out the bean mystery.  Every time I put canned beans on a salad they taste bland (except for garbanzo) .  I've tried mixing them with oil and Italian herbs but that doesn't seem to do much.  There must be another trick.  Or maybe I'm using the wrong kind of bean (pinto/salad mixture beans) What do you do to get them to hold flavor?

The tip above: buy from grocers with beans that are already cooked/flavored, for one.  Two: put other things on the salad/whatever that drown them out anyway, if they're too bland.  E.g., a more interesting dressing.  Three: add on things like peppers which give more all-around flavor.  Add fresh salsa, too; that also gives the whole thing more flavor.  Depends upon your palate. 

Try chickpeas, garbanzo, pinto - beans with a little more flavor/less bland. 

Also, try different brands/kinds.  Weird as it sounds, some taste way better.  The same bean may taste way different from two different canners.  I don't really get that either, but it is what it is.

I rarely notice a clear difference between name brands and generics in canned food but beans are one place I usually do. I stock up when the name brands are on sale.

Also low sodium canned beans are always going to be bland no matter what, to me they're unsalvageable and pointless. I figure a good amount of the sodium listed on the label for regular beans goes down the drain when you rinse them anyways.

Cooked from dry is by far the best but I always have a few cans of black, kidney, and/or garbanzo beans around for quick, lazy meals. And as long as they're not low sodium I will happily eat them without any additional flavoring.

[herbgeek]

Soneone mentioned a kettle.  If you are in the mood for something hot occasionally, google freezer bag cooking.  Its aimed for backpackers but no reason you couldn't do it at home or work.  Just add hot water and wait a while.  You can also make some main dish salads with couscous that just requires added hot water, I usually add a bunch of veggies and some chickpeas (served cold).  You can also buy precooked pasta and just heat it up with hot water for a few minutes for something warm.  Or just rinse it, and make it into a pasta salad for something cold.

[Unionville]

I can't think of anything that is all that healthy pre-cooked -- processed food.  Preservatives, refined vegetable oils, hydrogenated fats, nitrates/nitrites, etc..  Also pre-cooked food is often two, three or even four times more expensive than cooking it yourself.

If you are only making a meal for one person, things can actually be more expensive sometimes to make a bigger quantity if it's more than you need (unless you want to eat it 7 days in a row and sometimes is spoils). For example, a fresh rotisserie cooked chicken breast at my local deli.  It would probably take me a lot of time, and add extra  cost to my electric bill to match their excellent quality.  Egg salad is another one, it's more practical to buy a small portion freshly made since it's something that goes bad fast. When I make it, it takes me about 30 minutes and then I have way too much.  If I just make a small amount, then it's really not practical (time-wise or energy wise to boil a few eggs).  I don't normally buy processed food.  I guess it depends what types of shops you available in your community.

[lentil]

I'm still trying to figure out the bean mystery.  Every time I put canned beans on a salad they taste bland (except for garbanzo) .  I've tried mixing them with oil and Italian herbs but that doesn't seem to do much.  There must be another trick.  Or maybe I'm using the wrong kind of bean (pinto/salad mixture beans) What do you do to get them to hold flavor?

You could...

-try fresh herbs instead of dried
-try infusing the oil longer (leave the dried herbs in it overnight or longer, so they release more flavor)
-try stronger spices (dried herbs are pretty mild, especially if no cooking is involved)
-try adding some acid to help release flavors (vinegar, lime/lemon juice, whatever suits you)
-make a stronger-flavored dressing or sauce and marinade the beans ahead of time
-add some other flavorful things to your beans, like garlic, onions, hot peppers, salsa, etc.
-mix-and-match several of these suggestions
-buy sauces, condiments, flavored beans, and so forth (the least frugal, but perhaps lowest-effort option)

Reading your edits to your first post made me wonder if you've checked out the recipes at Budgetbytes.com? They tend to be pretty simple and use very basic ingredients, or at least suggest reasonable substitutions.

[jnw]

I can't think of anything that is all that healthy pre-cooked -- processed food.  Preservatives, refined vegetable oils, hydrogenated fats, nitrates/nitrites, etc..  Also pre-cooked food is often two, three or even four times more expensive than cooking it yourself.

If you are only making a meal for one person, things can actually be more expensive sometimes to make a bigger quantity if it's more than you need (unless you want to eat it 7 days in a row and sometimes is spoils). For example, a fresh rotisserie cooked chicken breast at my local deli.  It would probably take me a lot of time, and add extra  cost to my electric bill to match their excellent quality.  Egg salad is another one, it's more practical to buy a small portion freshly made since it's something that goes bad fast. When I make it, it takes me about 30 minutes and then I have way too much.  If I just make a small amount, then it's really not practical (time-wise or energy wise to boil a few eggs).  I don't normally buy processed food.  I guess it depends what types of shops you available in your community.

I understand what you saying.  Here I cook for two all the time and I cook exactly enough for 2 people.  I freeze the meats in 1/2 pound portions and so we each get like 4 oz of protein per meal. I just pull out the portion of meat from the freezer a day or two before use. Basically I use the meat I've already thawed out in the fridge first, but immediately replace it with more frozen meat right when I use it.    All the recipes I cook are adjusted for two people.  We eat the entire plate of food every time.   We don't waste a single bit of food here and there is never any leftovers, unless it thanksgiving or whatever.  Most of the meals I cook take about 10 mins at most; when done cooking I spray the pan out with hot water when the pan is hot and clean it out in a matter of like 15 seconds; then dry it off and hang it up back on the wall.

We do occasionally buy a rotisserie chicken maybe 3 times per year.  It might last us like 2 days in the fridge between us.   Generally though I just try and avoid leftovers because I never want to waste any food to keep costs down.

But I know how expensive premade food can be. I was helping my nephew and his wife with grocery shopping the other day since they are trying to improve their financial situation. They bought breaded chicken strips from Walmart: like 1.5 lbs of it for $10.  I just shook my head because I just recently bought 30 lbs of boneless skinless chicken breast from my local discount grocer for $1.29/lb.   I can make a tempura batter, with flour and water, in less than a minute -- flour costs next to nothing; just heat up the little fat daddy deep fryer (which I am going to give them) ,  dip the chicken strips in the batter and then into the fryer.  About three times tastier than the precooked chicken at 1/4th the cost.   (We don't really eat flour or any grains here anymore and so we don't really deep fry things now; that's why I am going to give them my deep fryer which I bought for $1 from a flea market  -- the oil can be reused several times.)

[Catbert]

I make a couple of sturdy salads (slaws?): one based on grated beets and the other grated carrots.  Beets+vinaigrette+feta.  Carrot+vinaigrette+dried cranberries. 

My vinaigrette is usually EVOO+citrus juice+something (e.g., soy sauce, mustard, ginger, red pepper flakes)

[Newday]

You get cooked grilled chicken in Costco refrigerator and cooked meatballs - freezer section - already chopped... just add it to cold salads.. (if you freeze them, just add to salad at night time or when you leave for work and keep it in refrigerator and it thaws well. just need the time to thaw.

Costco has large box of cooked cold quinoa with black beans - these can be eaten without heating..

You can get tortillas, pita bread - handy and its easy to fill this up with any salad components - cooked meat, rinsed canned beans, chopped veggies, hummus, hot sauce, etc ..

Look up no bake cookies and no bake oatmeal - these are just raw food, that are prepped... and ready to go.. I also make energy bars like these - just nuts and dried fruits (raisins a must for stickyness) and some coconut oil in food processor and made into balls or bars.. freeze..

Chia seed puddings - no cooking needed and can be made ahead of time

hummus, cut up veggies

Some good mayo with veggies - can also use in salad or pita fillings

[Morning Glory]

Bread, cheese, and fruit pack well and can be eaten cold or at room temperature.  There's plenty of variety there too.

[GilesMM]

You already have figured out that sandwiches are a great option.  Rather than giving into the idea that eating the same thing is boring, find a sandwich or two you really like and just eat those 2-3 in rotation.  Eliminate the drudgery of constant variety and diversity in your food.  It's easier than you think!

[Unionville]

I make a couple of sturdy salads (slaws?): one based on grated beets and the other grated carrots.  Beets+vinaigrette+feta.  Carrot+vinaigrette+dried cranberries. 

My vinaigrette is usually EVOO+citrus juice+something (e.g., soy sauce, mustard, ginger, red pepper flakes)

That sounds really interesting.  Are you saying you eat the beets raw (?)

[Unionville]

You get cooked grilled chicken in Costco refrigerator and cooked meatballs - freezer section - already chopped... just add it to cold salads.. (if you freeze them, just add to salad at night time or when you leave for work and keep it in refrigerator and it thaws well. just need the time to thaw.

Costco has large box of cooked cold quinoa with black beans - these can be eaten without heating..

You can get tortillas, pita bread - handy and its easy to fill this up with any salad components - cooked meat, rinsed canned beans, chopped veggies, hummus, hot sauce, etc ..

Look up no bake cookies and no bake oatmeal - these are just raw food, that are prepped... and ready to go.. I also make energy bars like these - just nuts and dried fruits (raisins a must for stickyness) and some coconut oil in food processor and made into balls or bars.. freeze..

Chia seed puddings - no cooking needed and can be made ahead of time

hummus, cut up veggies

Some good mayo with veggies - can also use in salad or pita fillings

What great ideas!  Exactly the kind of ideas I knew I can get from MMM.  I've never heard of precooked quinoa/black beans.  Are they frozen or refrigerated?  You said a big box.  I don't have a costco acct but maybe I should!  Probably because I don't have a car - but there is one perhaps bike-able.

[Metalcat]

I make a couple of sturdy salads (slaws?): one based on grated beets and the other grated carrots.  Beets+vinaigrette+feta.  Carrot+vinaigrette+dried cranberries. 

My vinaigrette is usually EVOO+citrus juice+something (e.g., soy sauce, mustard, ginger, red pepper flakes)

That sounds really interesting.  Are you saying you eat the beets raw (?)

Raw beets are awesome if you shred them or grate them finely.

[Unionville]

You already have figured out that sandwiches are a great option.  Rather than giving into the idea that eating the same thing is boring, find a sandwich or two you really like and just eat those 2-3 in rotation.  Eliminate the drudgery of constant variety and diversity in your food.  It's easier than you think!

You just reminded me of what a cooking teacher told me once (my failed attempt to learn to 'like' cooking).  She said:  Just find 5 things you like.  Then cook the same thing over and over.  I forgot that.  I cold just do that with cold food meals too.

[Metalcat]

You already have figured out that sandwiches are a great option.  Rather than giving into the idea that eating the same thing is boring, find a sandwich or two you really like and just eat those 2-3 in rotation.  Eliminate the drudgery of constant variety and diversity in your food.  It's easier than you think!

You just reminded me of what a cooking teacher told me once (my failed attempt to learn to 'like' cooking).  She said:  Just find 5 things you like.  Then cook the same thing over and over.  I forgot that.  I cold just do that with cold food meals too.

Most people rotate through the same half dozen meals.

But if you get into chopped salads and bowls (I'm sure you could find some source for cooked grains), then you can significantly shake up your flavour palates through sauces, many of which don't require actual cooking.

I recommend that you start searching for really tasty sauces, like tahini/soy, ponzu, chimichurri, etc.

A different sauce can dramatically alter the flavour profile of even the exact same core ingredients. I will often bulk cook quinoa and sorghum, chop/slice a giant pile of raw vegetables, and then for each meal have a different sauce and each meal tastes substantially different.