No-Fridge Lunches

healthy 5 minute lunch recipes

If you’re anything like me, life is always on-the-go. That’s why we need lunches that are EASY and fast.


Here's my go-to formula for lunches & dinners

If you're cooking, I generally recommend cooking with an oil spray instead of using oil, because eating the fat is typically more filling and satisfying than having it in more of a liquid form. 


Putting the Formula to Use without a Fridge or Microwave

Here are some simple, portable ways to put this formula to use in a lunch that don’t need to be refrigerated or microwaved.

However! It is definitely good to keep your lunch in an insulated lunch box. Here are some good, cute ones!

I’d keep these for 4-5 hours outside the fridge.

Step 1: 2 cups non-starchy vegetables (about 50 calories) 

  • Baby carrots

  • Carrot sticks

  • Celery sticks

  • Bell pepper slices 

Step 2: 1 "regular" serving of protein (about 150 calories)

  • 1 can tuna

  • 1 small packet turkey or beef jerky

  • 1/4 cup nuts or seeds

  • 2 Tbsp peanut or seed butter


Step 3: 100-200 calories of fats

  • 1/4 cup nuts (about 1oz, or a 170-200 calorie pack)

  • 1/8 cup nuts (about 2 Tbsp, or a 100-calorie pack)

  • 1 nut butter packet (1-2 Tbsp if you want to measure out yourself)


Here are some EASY lunch examples:  

  • 2 cups celery sticks + 1/4 cup peanut butter

  • 2 cups baby carrots + 1 can tuna + 1/4 cup nuts

  • 2 bell pepper slices + 150 calories worth of jerky + 1 nut butter packet

Check out many more fancy lunches (that do require a fridge) HERE!

Need a meal prep container?

Here are some great ones I love.

Get your FREE 1-week meal plan here! 


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