No time to cook? Need a list of no-prep foods for your busy lifestyle?

thefitbusiness
Feb 4, 2014
4 min read

When you don't have the time or place to fix something to eat, these are great, & (for the most part) healthier packaged food options.

Here is a list of No-Prep foods to pick up at the grocery for emergencies or those “I don’t cook” types… These are great when you don't have the time or place to fix something. No-Prep means just that -- open and eat. Be sure to think about the number of protein, carbohydrate, and fat servings on your diet plan for the meal or snack you choose. This is by no means a holistic recommendation for your nutrition needs. Just use this as a supplement to your diet.

You will have to estimate the correct portion size using your hand. Product sizes vary all over the country. Your serving size is the amount allowed in terms of your hand size. Item location will vary by type of store.

Bakery

Bagels (top with low-fat cream cheese or peanut butter) -- Palm

Raisin bran muffins -- Fist

Dairy/Alternatives

Blueberry smoothie (such as Odwalla) -- Fist

Cheese sticks -- Thumb

DanActive probiotic dairy drink -- Fist

Laughing Cow cheese (doesn't require refrigeration) -- Thumb

Milk chugs (single serving low-fat or skim milk) -- Fist

Slim·Fast (check for cold ones in deli or drink case) -- Fist

Snack size cottage cheese (such as Light n' Lively) -- Fist

Soy drinks in smaller sizes such as Coffee soylatte -- Fist

Vanilla, chocolate -- Fist

Yogurt cups, low-fat and one third fewer calories (less sugar) -- Fist

Yogurt drinks (smoothies; there are so many of these that you must compare the labels to make the best choice) -- Fist

Yogurt tubes -- Fist

Deli Because these products vary greatly by store and recipe, one type of potato salad may have twice the fat of another choice. Compare your options and follow the portion guides, using your fist, palm, or thumb.

Bottled water or flavored water without calories -- Freebie

Carrot raisin salad -- Fist

Deli baked beans -- Fist

Fresh fruit cups -- Fist

Garden pasta -- Fist

Green tea or other tea (canned with nothing added) -- Freebie

Greek style salad -- Fist

Hard-cooked eggs -- Thumb

Hummus and pita (such as Athenos Travelers) -- Thumb

Kosher garlic pickles -- Freebie

Macaroni salad -- Fist

Pimento cheese -- Thumb

Potato salad -- Fist

Red pepper hummus -- Thumb

Salata Mediterranean salad -- Fist

Shredded coleslaw -- Fist

Smoked salmon -- Palm

Soup of the day (non-cream based) with corn bread or other whole grain bread -- Fist

Subs and other sandwiches made with lean meats and topped with vegetables -- Fist

Summer rolls (typically found with sushi) -- Palm

Sushi -- Palm

Taboule -- Fist

Tropicana peach smoothie -- Fist

Turkey salad -- Fist

V8 juice with a lemon twist (there are several V8 flavors) -- Fist

White tuna salad -- Fist

Miscellaneous

Clif Bars, such as Crunchy Peanut Butter or Chocolate Chip Peanut Crunch -- Palm

Granola or trail mix (ingredients really vary by brand, so compare them) -- Fist

Gourmet baked chips such as Kettle Krisps or Guiltless Gourmet -- Fist

New York flat breads (crackers) -- Palm

Nuts -- Thumb

Odwalla Bars such as Chocolate or Peanut Crunch -- Palm

Peanut butter crackers -- Palm

Peanut butter (also available in squeeze containers and individually wrapped slices) -- Thumb

Peanut butter-filled pretzels -- Fist

Popcorn, light -- Two fists

Pop-top cans of fruit or individual fruit bowls -- Fist

Pop-top tuna or tuna pouches -- Fist

Powerbar: Harvest -- Palm

Raisins and other dried fruit -- Thumb

Raspberry bars, such as Natural Choice -- Palm

Soy crisps, such as Genisoy Zesty Barbecue (other salty and sweet varieties available) -- Palm

Soynuts -- Thumb

Triscuits (reduced fat) -- Palm

Whole Food's VERVE Bar, such as Peanut Butter Crunch or Chocolate Chip Peanut Crunch -- Palm

Energy Bars Energy bars, trail mix, and trail mix bars can be quite high in calories, so compare them. They can even vary within the same brand. For example, some may have a coating that contains hydrogenated fat, so pay close attention to the ingredients as well as the Nutrition Facts label.

THE BEST ENERGY BARS HAVE:

At least 3 grams of fiber, preferably 5 or more

Low saturated fat grams and sugar grams (1 teaspoon sugar = 4 grams)

7-10 grams of protein for women and up to 15 grams of protein for men if used to replace a mini-meal or snack.

No palm kernel oil, coconut oil, or trans fat, indicated by hydrogenated or fractionated fat

Produce

Baby carrots -- Freebie

Carrots and ranch dip (such as Coolcuts) -- Freebie

Celery with dip (found in produce section) -- Freebie

Cut-up fruit:

Pineapple -- Fist

Honeydew -- Fist