Veggie Lover’s Club Sandwich (above)
Nothing boring about this veggie sandwich. Choose from smoked tofu or smoked mozzarella for a boost of protein, and give the whole-wheat club an Italian accent with sun-dried tomatoes, arugula and chopped fresh oregano.
Rice and Bean Salad (from Food Network Magazine)
Here’s a great way to use up leftover rice (the recipe calls for 2 cups cold grains). The classic combo of rice and beans is tossed with fresh vegetables and herbs plus a dressing made with freshly squeezed OJ.
It wouldn’t be a no-cook roundup without a shout-out to this classic chilled soup. Bread, tons of vegetables and good-quality olive oil make this a light meal that doesn’t leave anyone feeling deprived.
Salmon Lettuce Wraps
Get a dose of heart-healthy Omega-3 fats without turning up the heat. These lettuce wraps — layered with smoked salmon, vegetables and cream cheese — are high in protein and have a satisfying crunch quotient.
A nutritious yet simple dinner made from a pantry staple, this tuna salad enlists the classic celery and onion, plus a little fresh parsley and a joint mustard-mayo dressing. If you like, serve with crusty bread or whole-grain crackers.
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.