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Publication #FCS8692

Healthy Eating: Creating a No-Cook Meal1

Jennifer Hillan and Emily Minton2

Don’t feel like cooking? Use MyPlate to create well-balanced, no-cook meals. Pick some of your favorite healthy foods from each food group. Then, list your food choices in the appropriate food groups. For “mixed dishes” put each main ingredient into its food group.

How does your meal fit in the MyPlate? Does your meal include food from at least three of the five food groups? If not, go back and make some changes. If you did use food from at least three of the five MyPlate food groups, you’ve created a balanced meal! Now you’re ready to give it a try at home!



La versión en español de este documento es Alimentación Saludable: Creación de comidas sin necesidad de cocinar (FCS8692-Span). This document, FCS8692, is one in a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida. First published March 2004. Revised July 2011. This leaflet was developed with funding from the Florida Department of Elder Affairs in partnership with state, county, and local agencies. Please visit the EDIS website at


Jennifer Hillan, MSH, RD, LD/N, former ENAFS nutrition educator/trainer; Emily Minton, ENAFS program coordinator; Department of Family, Youth and Community Sciences; University of Florida; Gainesville, FL 32611.

The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or affiliations. For more information on obtaining other UF/IFAS Extension publications, contact your county's UF/IFAS Extension office.

U.S. Department of Agriculture, UF/IFAS Extension Service, University of Florida, IFAS, Florida A & M University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Nick T. Place, dean for UF/IFAS Extension.