No-cook meal plan
Daily menu with portions and macros
A day of products that just need to be opened, weighed and cut. There is no need to cook cereals or fry meat: the base is yogurt, cottage cheese, hummus, canned chickpeas and tuna, bread, vegetables and fruits.
kkal.ai Editorial Team · · Educational example, no medical review
Estimated daily totals
- Calories
- 1,801 kcal
- Protein
- 120.2 g
- Carbs
- 214.3 g
- Fat
- 55.3 g
Target: 1,800 kcal
Values are approximate: the composition of specific products and the method of preparation change the result. Water, tea and coffee without additives are not included in the calculation.
How to customize this menu
Check packaged food labels
Hummus with a lot of oil, sweet yogurt or tuna in oil give different numbers. For this example, we chose sugar-free yogurt and tuna in its own juice.
Take ready-made chickpeas
For the no-stove option, you need canned or already cooked chickpeas. Dry legumes cannot be used instead without cooking.
Daily shopping list
Duplicate ingredients are combined. These are the total weights of portions in the specified form, and not the weight of raw purchases: for ready-made cereals and meat, a different amount of the original product will be required. Consider the skin, bones, canned liquid and package size.
Protein products
- Greek yogurt 2%, no sugar200 g
- Chickpeas, boiled or canned without liquid170 g
- Tuna in its own juice, without liquid120 g
- Cottage cheese 5%150 g
- Hummus, ready100 g
Vegetables and fruits
- Banana, without peel120 g
- Tomatoes, fresh200 g
- Cucumbers, fresh300 g
- Apple, edible part180 g
- Carrots, fresh150 g
Cereals and bread
- Whole grain bread125 g
Oils and nuts
- Peanut butter without additives20 g
- Olive or sunflower oil5 g
Frequently asked questions
Is it possible to assemble this menu in the office?
Yes, if you can wash and cut food and store perishable food in the refrigerator. A stove and microwave are not needed for these dishes.
Is it possible to take this menu on the road without a refrigerator?
Not entirely. Yogurt, cottage cheese, hummus and open canned goods require storage conditions as indicated in the packaging. For a long trip without refrigeration, you will need a different set of products.
How are calories and macros calculated?
For each ingredient, the reference value per 100 g is multiplied by the serving weight and divided by 100. The totals of meals are added up for the day. Calories are rounded to whole, macros - to tenths of a gram; The sum of the rounded values of individual ingredients may differ slightly from the total of the dish.
Below is the editorial guide used in this example. These are approximate values for typical products, without reference to brand or laboratory analysis. Calorie content is taken as a separate indicator and, due to fiber and rounding, may differ from the conversion using the formula 4/9/4. Use the label for your products.
Show values per 100 g products
| Product | kcal | P, g | F, g | C, g |
|---|---|---|---|---|
| Greek yogurt 2%, no sugar | 73 | 9 | 2 | 4 |
| Banana, without peel | 89 | 1.1 | 0.3 | 22.8 |
| Whole grain bread | 247 | 9 | 3.5 | 43 |
| Peanut butter without additives | 588 | 25 | 50 | 20 |
| Chickpeas, boiled or canned without liquid | 164 | 8.9 | 2.6 | 27.4 |
| Tuna in its own juice, without liquid | 116 | 26 | 1 | 0 |
| Tomatoes, fresh | 18 | 0.9 | 0.2 | 3.9 |
| Cucumbers, fresh | 15 | 0.7 | 0.1 | 3.6 |
| Olive or sunflower oil | 900 | 0 | 100 | 0 |
| Cottage cheese 5% | 121 | 17 | 5 | 1.8 |
| Apple, edible part | 52 | 0.3 | 0.2 | 13.8 |
| Hummus, ready | 240 | 7 | 17 | 14 |
| Carrots, fresh | 41 | 0.9 | 0.2 | 9.6 |
Sources for self-checking
General recommendations for dietary diversity can be found in the WHO, an approach to individual calorie estimation in the NIDDK, and the composition of specific foods in FoodData Central. These sources do not constitute medical review or endorsement of this menu.
- WHO: principles of healthy eating
- NIDDK: Individual Calorie Planning
- USDA FoodData Central: Food Ingredients Guide
These menus are not intended for use without professional guidance by children, people who are pregnant or breastfeeding, or people with medical conditions or eating disorders. Calories and macros do not cover every nutritional need. Material Limitations.
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