Rotisserie Chicken
Pick up a pre-cooked chicken from the grocery store and you have endless dinners ahead. It’s easy to simply cut up and serve with your standard sides or shred and toss into sandwiches and salads, like this one.
Get the Snap Pea and Chicken Salad recipe.
Smoked Fish
Keep smoked fish, like Acme’s Sesame-Crusted Smoked Ahi Tuna, in the fridge for a convenient protein. “These thin slices of tuna are very lightly smoked and dabbed with a bit of sesame oil. They’re seasoned just right for draping over rice and avocado with a splash of ponzu and spicy mayo for poke bowl vibes,” says Recipe Editor Susan Choung. “I also like to make bagel-inspired stacks, layering the tuna with cream cheese, tomato slices and cucumber ribbons.”
Canned Salmon
Canned Beans
I started adding canned chickpeas, cannellini beans and black beans to my midday salads—and I’m obsessed. In addition to protein, this budget-friendly ingredient delivers fiber to help make lunch (or dinner!) more satisfying.
Frozen (Cooked) Shrimp
Tofu
While air-frying tofu can help to make it crispy, you don’t have to cook it before eating. “I buy Mori-Nu Extra Firm Silken Tofu by the case,” says Chief Food Director Kate Merker. “It’s sturdy enough to slice and marinate for salads, but you can also blend it into smoothies and creamy salad dressings.”
Deli Meat
Seasoned Tuna Pouches
“Bumble Bee’s Spicy Thai Chili Seasoned Tuna pouches are a little bit spicy and a tad bit sweet—and seasoned enough that I don’t have to mix with mayo,” says Food Producer Tina Martinez. “I’ll eat it with a smashed avocado, which doesn’t require refrigeration, so it’s great for an on-the-go light lunch or quick protein snack. For dinner, I’ll have it with some leftover cooked rice and cucumbers.”
Hard-Boiled Eggs
You can buy a pack of hard-boiled eggs from the store to keep in the fridge. Or, you can meal prep a few for future no-cook nights. Either way, you can slice this prepped ingredient onto toast, mash into egg salad, or eat with a dash of hot sauce and flaky sea salt.
Get the Green Goddess Sandwiches recipe.
Sushi Grade Fish
When you’re buying good-quality, sushi-grade fish, you don’t have to cook it. In fact, it’s best in its raw form for sushi, sashimi and poke bowls.
Quick reminder, not all fish is meant to be consumed raw! It’s a safety issue. Read our guide to buying sushi-grade fish for expert-approved tips and tricks.
Cottage Cheese
Trish (she/her) is the deputy food editor at Good Housekeeping, where she covers all things food, from cooking trends and delicious recipes to top-tested kitchen products and grocery finds. She has more than a decade of experience writing about food for GH, Women’s Health, Prevention, Redbook, Woman’s Day, The Daily Meal and Food Network. When she’s not at the supermarket or trying out a new recipe, you can find her at the beach, in her backyard or on the couch — typically with a glass of wine in hand.
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