No Cook Keto | The Easiest Way to Keto
A keto diet can be complicated, but doesn’t have to be. When you keto, you can cook fancy keto meals, or you can opt for easy keto meals. Heck, if you want the easiest keto food, you don’t even have to cook! We created a keto meal plan that is designed to be the easiest keto diet available and we called that meal plan “No Cook Keto”. By necessity, No Cook Keto requires using some processed ingredients, so it’s probably not the best way to keto long term. But if easy keto is your number one priority, no cook keto meals, recipes, or our meal plan is what you are looking for.
For anyone who is overwhelmed and feels like the Keto Diet is too complicated, No Cook Keto makes the keto diet simple.
For anyone who is struggling with too many issues and can’t add one more thing, No Cook Keto is for you.
Is it nearly impossible to stay keto when it’s lunch time at work? Then consider shelf-stable No Cook Keto lunches.
If you just want to avoid the fast food line when you’re exhausted, No Cook Keto foods are the way to go!
Are you still struggling with avoiding snacks at work, school or during your commute? Then look to No Cook Keto snacks to keep you from falling off your keto diet.
If you are the only person in your household who eats Keto, No Cook Keto will save your sanity (and the time it takes to prepare separate meals!)
Is No Cook Keto a good way to keto?
No Cook Keto is not the ideal way to do the Keto Diet. You’ll be eating more processed foods, less natural and local food, less flavorful and nutrient dense home-cooked keto meals.
However, No Cook Keto is significantly better than no keto.
If you are starting the Keto Diet, but you don’t have the time or energy to prepare keto meals, then you should look to No Cook Keto meals or even our No Cook Keto Meal Plan which is designed to get you through the transition into ketosis in the easiest possible way.
Are you going on vacation? A business trip? Camping? If so, choosing No Cook Keto is way better than choosing to abandon your ketogenic way of eating for your entire trip.
What does a No Cook Keto meal look like?
At its heart, a ketogenic diet is very simple and straightforward. The general principle is to mimic the effects of fasting, without having to deprive yourself.
Here at Advantage Meals, we believe in this basic ketogenic meal template:
Ketogenic Meal Template
- A palm-sized portion of protein
- A handful of non-starchy vegetables
- At least a couple of spoonfuls of fat
You can totally eat No Cook Keto meals while following the ketogenic meal template.
Thanks to the modern conveniences of prepackaged food, there are a plethora of already prepared, easy Keto options available at any grocery store. All you need is a microwave to have dinner ready in five minutes.
No cook keto recipes are without a doubt the easiest keto meals.
Ingredients for your No Cook Keto meals
The basic keto meal template stays the same when eating No Cook Keto meals.
However, instead of thinking about choosing the best available ingredients that fit your budget, instead focus on foods that are already cooked, chopped, prepped and refrigerator, freezer, or shelf stable.
Ketogenic No Cook Meal Template
- A palm-sized portion of canned, cured, frozen, or smoked meat
- A handful of frozen or prepped vegetables
- At least a couple of spoonfuls of refrigerated/shelf stable fat
No Cook Keto Meats / Proteins:
You’ll find great No Cook Keto meats and proteins in your grocery store. Look with the canned meats, in the butcher area for smoked meats and frozen grilled meats, in the lunch meat area for deli meats and sausages. You’ll probably even find pre-shelled, hard boiled eggs around the rest of the eggs.
Don’t forget re-purposing leftovers for your No Cook Keto Meal Preps. Thanksgiving leftovers can provide the foundation for you keto diet for weeks.
Examples of No Cook Keto Meats / Proteins:
- Canned tuna, salmon, chicken, sardines, crab
- Frozen grilled chicken breast, beef patties, turkey burgers
- Fully cooked sausage, bacon, pepperoni, hard boiled eggs
- Deli meat
- Smoked salmon, pickled herring, pork rinds
- Grilled meat from a salad bar.
No Cook Keto Vegetables:
Just because you’re doing No Cook Keto doesn’t mean that you should miss out on your veggies. They are an important part of a keto diet, so don’t make the common keto mistake of not getting enough veggies…you’ll miss the fiber.
You’ll find your No Cook Keto vegetable options in the frozen section, in the salad section, and at the salad bar. Don’t be shy, get a variety of great keto veggies.
Examples of No Cook Keto Vegetables:
- Frozen, steamable broccoli, cauliflower, spinach, asparagus, mushrooms, brussels sprouts
- Frozen, steamable riced cauliflower, zucchini noodles
- Cleaned and cut raw salad greens, bell peppers, celery, cucumbers, cherry tomatoes, zucchini noodles
- Salad Bar Olives, peppers.
Pro Tip: Use the salad bar for fresh veg and meats! You can find loads of Keto-friendly vegetables that are already cut and prepped, plus usually chicken, ham, hard boiled eggs, olives and cheese. Avoid the prepared salads (coleslaw, potato salad, green pea salad, bean salad, etc.) These usually have either carb-heavy main ingredients or tons of sugar in the dressing or both. Use oil and vinegar, plus salt and pepper for dressing.
No Cook Keto Fats:
Don’t get lazy on hitting your fat macro when opting for the easy keto meals. You need those good fats to help you feel full and satisfied.
Examples of No Cook Keto Self Stable Fats:
- Coconut Milk
- Avocado Oil
- Olive Oil
- Canned Olives
Examples of No Cook Keto Refrigerator Stable Fats:
- Hard Cheeses
- 100 Calorie Guacamole Cups
- Mayonnaise (we use Primal Kitchen Avocado Oil Mayo)
- Fatty Meats like Pepperoni or Andouille
Upgrade your No Cook Keto Meals
Really mixing and matching the ingredients above will get you to your goal of having the easiest keto meals possible. But if you want to upgrade your super easy No Cook Keto meals, here are some ideas.
Upgrade #1 – Seasoning Essentials
Adding the right spices can upgrade any meal, including your no cook meals.
Spices to keep on hand: pink sea salt, black pepper, taco seasoning, lemon pepper, cajun seasoning, curry powder, garlic powder, onion powder, cumin, Italian seasoning
Other flavoring options: hot pepper sauce, lemon juice, red wine vinegar, balsamic vinegar
Upgrade #2 – Find No Cook Keto Recipes
While creating no cooking required keto meals can be pretty simple, if you want inspiration start looking for no cook recipes.
You can find countless keto recipes that are designed to require no cooking. Our No Cook Keto Meal Plan includes over 40 recipes, including breakfast, lunch, dinner, snacks, and desserts.
Here are some examples of the no cook keto recipes found our our meal plan.
Examples of No Cook Keto Recipes
- Chocolate Peanut Butter Smoothie
- Hard Boiled Eggs and Andouille
- Tuna Salad with Celery
- Keto Pizza Bites
- Lemon-Pepper Salmon Rice
- Beef Marinara
- Taco Bowl
- BBQ Chicken
- Dirty Rice with Sausage
- Andouille Pizza Dogs
- Tuna Alfredo
- Avocado Chocolate Mousse
- Keto Peanut Butter Cups
Is No Cook Keto perfect? No. Are any of us perfect? No.
At Advantage Meals, we do believe that a clean, whole foods approach to eating is the best way to go. We suggest organic produce, grass-fed dairy and meat, pastured poultry and wild-caught fish if your budget can support it.
But if it can’t, don’t let that stop you. Even “dirty Keto” is better than the SAD (Standard American Diet.) You’ll be better off no matter how you find a way to lower your carbohydrate intake. Less carbs equals less insulin which leads to a healthier you.
No Cook Keto is by its nature a more processed version of a ketogenic diet. But if that’s what gets you off the SAD, then we say do it! It no cook keto is what keeps you in ketosis when you travel, then we say do it!
You can mitigate some of the damage of over processed foods by reading labels. If you can avoid wheat, fillers, preservatives and sugar completely, you’ll be better off. You can buy wild-caught fish in cans, organic chicken in cans and organic dairy, if you want.
Do your No Cook Keto in the way that works for you and your budget. No Cook Keto is way better than no Keto at all. And don’t ever let anyone tell you you’ve made the wrong choice. There is no one right way.
Founder Advantage Meals
Angela earned her Master's Degree in Holistic Nutrition 14 years ago and began her lifelong journey of nutrition and wellness learning. She began keto meal planning and cooking over a decade ago when she began working with local clients who were under the direct supervision of a medical doctor. Angela is the author of No Cook Keto, the easiest keto meal plan available.
Disclaimer: I am neither a licensed nutritionist nor medical professional. I never prescribe diets. I only share my personal experiences and those of my clients for informational purposes only. Nutrition details are provided for informational purposes only, and should not be considered medical nutritional data. You should consult your medical professional before making any major changes in the way you eat.