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Looking to add more nourishing meals to your diet? These 3 quick, no cook lunches are high in protein, packed with flavor, and loaded with nutrients to keep you full and energized throughout the day. Each recipe comes together in about 10 minutes using simple ingredients, making them perfect for busy days when you still want something balanced and satisfying. From omega 3 rich salmon to fiber filled chickpeas and protein packed tuna, these meals are designed to support a healthy, sustainable lifestyle without complicated prep.
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00:50 Easy Salmon Boats
05:19 Chicken Curry Salad
07:57 My Experience With Nourish
11:34 Lemon Tuna Salad
16:00 Swaps and Recap!
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🥒 Smoked Salmon Cucumber Boats
Description:
A fresh, no cook lunch that’s packed with protein and healthy fats. These cucumber boats come together in minutes and deliver omega 3s, hydration, and micronutrients from fresh herbs and greens, perfect for a light but satisfying meal.
INGREDIENTS
•1 large cucumber
•3 tbsp light cream cheese (or avocado)
•4 oz smoked salmon
•Spicy everything but the bagel seasoning
•Fresh dill
•Microgreens
DIRECTIONS
-Remove the flesh of the cucumber to create a boat
-Add your cream cheese in the crevasse followed by the salmon
-Add your seasonings and greens, and enjoy!
MACROS
Based on 1 serving
Calories: 384
Protein: 31g
Carbs: 14g
Fat: 25g
Fiber: 2g
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🥗 Chicken (or Tuna) Curry Chickpea Salad
Description:
This quick, high protein salad combines lean protein with fiber rich chickpeas and a touch of sweetness from raisins. It’s creamy, flavorful, and super balanced, great for sustained energy and keeping you full for hours.
INGREDIENTS
•1/4 cup drained and rinsed chickpeas
•1 tbsp diced onion
•3 oz shredded chicken (or tuna)
•2-3 tbsp greek yogurt yogurt (optional, 1-2 tbsp mayo)
•1/8 cup raisins
•1/2 tsp curry
•1/4 tsp turmeric
•salt and pepper to taste
•1 tbsp slivered almonds
DIRECTIONS
•Mash your chickpeas and mix all ingredients well!
Serving suggestion : On whole wheat or seed bread, pita, or crackers with some extra veggies.
Makes 1 serving
Total calories for one (just chicken salad): 296
Protein: 35g
Carbs: 27g
Fat: 4g
Fiber: 4g
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🫑 Tuna Avocado Mix (for Bell Pepper “Sandwich”)
A simple, nutrient dense tuna salad made with avocado and Greek yogurt for a creamy texture without being heavy. Paired with crunchy veggies or stuffed into a bell pepper, this is a high protein, fiber boosted lunch that’s ready in minutes.
INGREDIENTS
•1/4 avocado
•1 tbsp diced onion
•1 can tuna
•1 stalk celery, diced
•juice of 1/2 a lemon
•2 tbsp greek yogurt
•salt and pepper to taste
DIRECTIONS
•Mash your avocado and mix all ingredients well!
Makes 1 servings
Total calories (just tuna salad): 187
Protein: 26g
Carbs: 4g
Fat: 6g
Fiber: 4g
Which one will you make first?
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