No Kitchen, No Time, No Problem: 7 Days of Recipes

For the recipes below, all you need is a little space to work, a refrigerator, and a blender. Each recipe can make at least two meals.

Cowboy Caviar with Whole Grain Tortilla Chips

Ingredients

  • 1 can (15 oz) black beans, rinsed and drained

  • 1 can (15 oz) black-eyed peas, rinsed and drained

  • 1 ½ cups corn (frozen/thawed, fresh, or canned)

  • 1 red bell pepper, diced

  • 1 cup Roma or cherry tomatoes, halved

  • 1 jalapeño, seeded and finely diced

  • ½ cup red onion, diced

  • Handful fresh cilantro, chopped

  • Whole grain tortilla chips

Dressing

  • ⅓ cup olive oil

  • 2 tbsp red wine vinegar

  • 2 tbsp lime juice

  • 1 tsp honey

  • Salt and pepper to taste

Instructions

  1. In a large bowl, combine beans, peas, corn, bell pepper, tomatoes, jalapeño, red onion, and cilantro.

  2. In a small bowl or jar, whisk together dressing ingredients until well combined.

  3. Pour dressing over the mixture and toss to coat evenly.

  4. Refrigerate for at least 30 minutes before serving. Serve with tortilla chips.

Chicken and Kale Salad

Ingredients

  • 2 cups rotisserie chicken, chopped

  • 1 bag pre-made kale salad kit

  • 1 cup cherry tomatoes, halved

  • Store-bought dressing (e.g., Primal Kitchen or similar)

Instructions

  1. Combine chicken, kale salad kit, and tomatoes in a large bowl.

  2. Add dressing to taste and mix well.

  3. If storing, keep dressing separate and add just before eating.

Banana Protein Shake

Ingredients

  • 1 cup almond milk

  • ¼ cup plain Greek yogurt

  • 1 frozen banana, sliced

  • ½ cup frozen cauliflower florets

  • 1 tsp vanilla extract

  • ½ tsp cinnamon

  • 1 serving protein powder

Instructions

  1. Add all ingredients to a blender.

  2. Blend until smooth.

  3. Serve immediately.

Tuna Salad

Ingredients

  • 1 small can tuna, drained

  • ¼ cup Greek yogurt

  • 1 tsp Dijon mustard

  • ¼ cup diced celery, carrots, pickles, or jalapeño

  • Salt and pepper to taste

Instructions

  1. Combine all ingredients in a bowl.

  2. Mix until well blended.

  3. Serve with whole grain crackers or in a wrap.

Charcuterie Board (Quick Coach Version)

Ingredients

  • Cheese slices or cheese variety pack

  • Ham, turkey, or pepperoni slices

  • Whole grain crackers

  • Olives

  • Fresh or dried fruit (grapes, strawberries, berries)

Instructions

  1. Arrange all ingredients on a plate or cutting board.

  2. Eat as a balanced, no-cook meal.

Turkey Roll-Ups

Ingredients

  • 6 slices turkey lunch meat

  • 2 whole grain tortillas

  • ¼ cup hummus

  • 1 tomato, thinly sliced

Instructions

  1. Spread hummus evenly on tortillas.

  2. Layer turkey and tomato slices on top.

  3. Roll tightly and slice if desired.

Mediterranean Pita Pockets

Ingredients

  • 2 pita breads

  • ½ cup hummus

  • 1 cucumber, thinly sliced

  • 1 cup cherry tomatoes, halved

  • ½ cup black olives

  • Feta or goat cheese (optional)

Instructions

  1. Gently open pita pockets.

  2. Spread hummus inside each pita.

  3. Fill with remaining ingredients.

  4. Serve immediately or wrap for later.