You don’t necessarily need to cook if you want to eat healthy and tasty.

Here’s a 7-day meal plan containing some really nutritious and refreshing recipes which just need a little bit of preparation. No grill, oven or stoves are involved in the process.

So stay ‘cool’ this summer, you don’t need to face the ‘heat’ of cooking. The recipes we’re going to share can be prepared by a handful of ready-to-eat items from the market.

1. Black Bean Salad

This unique fresh summer salad combines two of the healthiest vegetarian protein sources; black beans and corn.

Having a creamy built, thanks to avocado, and a sweet crunch from the use of corn, this salad is exceptionally palatable. Using frozen corn and canned beans makes this salad extremely fast to prepare.

You can also serve the dish with guacamole and tortilla chips to further complement its taste.

2. Avocado and Salmon Poke Bowl

This quick recipe makes preparing this Hawaiian Poke bowl (pronounced Poh-kay) easy and efficient at home.

Small cubes of wild salmon are dressed in sesame oil, soy sauce, sriracha, and Chinese mustard, giving it a rather hot touch. To avoid cooking and making the process fast, pick up a bowl of pre-cooked brown rice and your meal will be ready within 20 minutes.

3. Antipasto Salad

The traditional Antipasto salad is edited and converted into a healthy no-cook recipe here.

The fresh escarole (or any crispy green additive you like) and the vegetables used in it make it refreshing and light, while mozzarella and chickpeas are the sources of nutrition and taste. Toss a quick Italian dressing to make this amazing weeknight meal ready under 30 minutes.

4. White Gazpacho

White gazpacho is a healthy and nutritious Spanish dish. The bread, almonds, garlic, and grapes going into the recipe make it healthy and tasty.

To prepare this meal, put in honeydew and cucumber, and blend the mix at high speed to give it a silky touch. You can serve the delicacy with leafy salad and vinaigrette to make a classy, delicious and refreshing dinner.

5. Stuffed Avocados

Who says that you need to bake bread if you are serving chicken, tuna or seafood for a fancy dinner?

Use avocado instead, and mound the food in avocado halves.

You can use canned tuna, chicken, or salmon to quickly assemble this unique dinner. Serve the stuffed avocados with some green leafy salad. You can add more raw veggies to the mix if you like.

6. Raw soybean pods wrapped in Hummus

This recipe is probably the fastest vegetarian hummus wrap possible.

Pick up edamame (preferably shelled) from the freezer section of a superstore and thaw them in the microwave, following the instructions on the packaging.

Now just give a quick pulse to them in a food processor. You can double the recipe up, add some more veggies as you like and make the perfect vegetarian meal.

7. Thai Chicken Salad

Nutritious chicken salad, dressed in creamy yogurt, complemented by sweet chili sauce makes this dish full of nutrition.

It is indeed a conglomerate of all traditional Thai flavors. Use leftover chicken from yesterday’s dinner or pick up a cane of precooked chicken from a mart.

Toss the delicious salad on bread, or use shredded cabbage as the veggie dressing.