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Find me a no-cook meal now

For a night when planning or cooking is too much: a few honest questions, then meals you can make without cooking, in about four minutes.

Best for: tired days, a power cut, a new home, or a week with very little to work with. The meals need no stove, oven or appliance heat, and still fit your health focus, diet and allergies, for you or for someone you’re feeding.

Use it

  1. On the start screen, tap Need dinner tonight?
  2. Your health focus. Choose the one that fits best: Diabetes-friendly, PMOS support, Lower-sodium (blood pressure), Weight management, Metabolic syndrome, GLP-1 support, Food insecurity or General healthy eating. Add preferences for this meal if you like (higher protein, higher fibre, lower sodium, plant-forward, familiar staples or something new); they only change which safe meals come first. Tick I understand this is general guidance, not medical advice and tap Continue.
  3. Diet and allergies. Choose any dietary pattern, then your allergies, or None. This question can’t be skipped. If you’ve set up a planner, your allergies are already filled in (they’re the same in all your planners), and the foods you avoid there are left out too. Feeding someone else with an allergy? Tap Add them so their allergies are checked too.
  4. Tonight. Be honest; there’s no wrong answer.
    • Which meal is it? Breakfast, lunch, dinner or snack.
    • Your energy right now: Very low (I can open a container, but that’s it), Low (I can mix or assemble a few things) or Stable (I can chop, slice or do light prep).
    • What protein or meal base you have: all start ticked, so untick anything you don’t have.
    • What you have access to: running water, a fridge, a can opener, a knife, a bowl, spoon and fork. Untick anything you don’t have right now.
    Tap Find my meal.
  5. Your meals. The best match comes first. Each shows its energy level, time, what it contains, and how it fits your focus (protein, fibre, carbs and sodium). Tap Details for the ingredients and the two or three steps, or Save this meal to keep it for next time. Show more meals lists the rest. Want a whole week like this? Try a ready-made week, at the bottom, starts one with your allergies and foods to avoid filled in.

Next time is quicker

  • Tick Remember my answers on this device on the Tonight screen, and next time you start straight at tonight’s questions. Your answers stay on your device; Change these or Forget my answers appear at the top when they’re in use.
  • Meals you saved are under Saved meals, ready to pick again.
  • Change tonight’s answers goes back one step; Back to the start returns to the four planners.

Already have a plan?

You don’t need this planner to get a no-cook meal into it. In any plan, tap Need a meal now? at the top, or Not up to cooking? on a lunch or dinner, then I need to use what’s around: type in what’s in your cupboard and fridge and get a meal made from it, with no proper cooking.

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