How to Build a No-Cook Snack Plate for a Balanced Lunch

If some of your meals have recently been replaced by snacks, you’re hardly alone. According to the latest stats, more than half of Americans are eating snacks or mini-meals instead of three squares. While that might sound nutritionally questionable, there is a workaround: snack plates. Whether you’re on the go all day, buried in a big project or busy taking care of tiny humans, a snack plate can be a quick, easy no-cook answer to a busy day, especially at lunchtime. 

You might be surprised to learn that snack plates can also be nutritious. The key is planning them strategically, says Sarah Williams, M.S., RDN. “Thinking of a snack plate like a mini-meal will help curate a balanced plate,” she explains. “It should check off a few boxes so you feel satiated and not looking for more food 30 minutes later.” 

How can you make a snack plate that’s tasty and healthy? To find out, we asked registered dietitians. Here’s their foolproof four-step formula for a delicious, nutritious, no-cook lunchtime snack plate. It’s guaranteed to keep you full, satisfied and energized all afternoon long. 

Step 1: Start with a Colorful Base 

We eat with our eyes. So, when you fill your snack plate with a rainbow of colors from fruits and veggies, you’ll be excited to dive into it. That’s not the only reason to heap on the produce. Fruits and vegetables are loaded with vitamins, minerals, antioxidants and fiber. This cocktail of nutrients and compounds does your body good by reducing inflammation and elevating gut health. Plus, fiber helps you stay full, so it may also prevent midafternoon snack attacks.,

Just like dietitians recommend making half your plate produce, your snack plate should be no different. “Most of us aren’t eating enough fruits and vegetables, so aim to include at least one fruit and one veggie on your plate for balance,” says Roxana Ehsani, M.S., RD, CSSD.

To get that colorful base, think convenient, easy-to-prep or pre-cut fruits and veggies. Even dried fruit works! Here are some top choices:

• Vegetables: Baby bell peppers and carrots, celery sticks, mini cucumbers, jicama slices, roasted sweet potatoes, grape tomatoes and jarred roasted red peppers 
• Fruits: Fresh options include apples, bananas, berries, clementines, cherry tomatoes, pears, tangerines, pineapple chunks and watermelon slices  Dried options include apples, apricots, blueberries, mangoes, prunes, figs and raisins (all without added sugar). 

Step 2: Add Some Lean Protein

“I always recommend [that] clients include a source of protein to make their snack plate balanced,” says Ehsani. “Protein helps keep you full longer and promotes satiety.” When you eat protein, it increases the production of gut hormones that send signals to your brain telling you that you’re full. The result? You’re more likely to stop eating when you’ve had enough and less likely to go scrounging for a snack a couple of hours later. 

You don’t have to batch-cook a pile of chicken breasts to make healthy no-cook lunches come to life. Prepped hard-boiled eggs, for example, are often found in the dairy and egg section of most grocery stores. Williams and Ehsani recommend stocking up on these ready-to-eat lean proteins: 

• Shelf-Stable Proteins: Canned beans, lentils and chickpeas, canned salmon and tuna, nuts and seeds
• Refrigerated and Frozen Proteins: Hard-boiled eggs, strained (Greek-style) yogurt, cottage cheese, deli turkey slices, rotisserie chicken and frozen edamame.  

Step 3: Work in Whole Grains 

Whole grains are rich in vitamins, minerals and antioxidants. They’re also a convenient way to score some more filling fiber. Considering research repeatedly credits these fiber-rich grains for promoting satiety, they’re an easy way to add staying power to your snack plate. Their fiber also helps aid digestion, keeping your gut running smoothly, says Williams. 

A crusty slice of whole-grain bread is always an easy solution. But with so many other quick, tasty whole grains to choose from, it would be a shame to stop there. Next time you’re at the store, stock up on some of these shelf-stable, precooked and quick-cooking whole-grain foods: 

• Shelf-Stable Whole Grains: 100% whole-grain crackers, pita pockets, naan, tortillas and rolls, and sprouted-grain bread  
• Precooked Whole Grains: Bulgur, farro, quinoa, and brown and wild rice 

Step 4: Finish with a Little Healthy Fat 

Balanced lunching requires a variety of foods and nutrients, fats included. “Healthy fats help you stay full, feel satisfied and support blood sugar balance,” says Ehsani. They also help you absorb fat-soluble vitamins from the fruits and veggies on your plate. 

However, the type of fat you choose matters. While social media may have you thinking you should slather your whole-grain roll in beef tallow, that’s not what dietitians recommend. Instead, they say, it’s about focusing on heart-healthy unsaturated fats from nuts, seeds, olive oil and avocados. Of course, a little cheese is also fine. Just keep portion sizes small (about an ounce or so) to minimize saturated fat.

To take your lunchtime snack plate up a notch, add some of these good-for-you fats:

• Shelf-Stable Healthy Fats: Extra-virgin olive oil, nuts, nut butters, seeds and olives 
• Refrigerated Healthy Fats: Cheese, ripe avocado, hummus and tahini. 

Tips for Success

“You don’t need to fully meal-prep to make balanced lunches easier. Ingredient prep works just as well,” says Ehsani. These tips make no-cook lunchtime snack plates come to life in minutes. 

• Prep proteins ahead of time: If you have a little extra time on the weekends, consider bulk-prepping some hard-boiled eggs or roasted chicken breast or salmon in advance. Refrigerate them in containers for quick assembly during the week.
• Choose low-prep produce: Focus on ready-to-eat produce that just requires a quick rinse, like baby bell peppers, sugar snap peas, grape tomatoes, berries and grapes, says Ehsani. Pre-cut baby carrots and frozen edamame are also huge time-savers.
• Enlist convenient fats: Hummus, olives, nuts, seeds, and pre-sliced or pre-portioned cheese are all healthy options that require no prep. 
• Think in pairs. The buddy system from grade school returns, this time with a lunchtime spin. Williams suggests simple pairs, like cottage cheese and fruit, or a turkey wrap with pre-cut veggies. 
• Don’t overlook convenience foods. Processed foods often get a bad name, but they’re not all created equally. Canned tuna, canned beans and precooked grains are all nutrient-packed shortcuts. Bonus: Many of them come in pre-portioned servings that are ready to pop right onto your plate.  

5 Dietitian-Approved No-Cook Snack Plate Ideas

Not sure where to start? Dietitians swear by these quick, flavorful, no-cook snack plates.

Protein Powerhouse Snack Plate 

• Color: Baby bell peppers and berries
• Protein: Reduced-sodium sliced deli turkey 
• Whole Grain: Whole-grain crackers
• Fat: Swiss cheese

Taco-Style Snack Plate 

• Color: Pico de gallo and pickled cabbage 
• Protein: Black beans and shredded cheese 
• Whole Grain: Whole-wheat tortillas
• Fat: Avocado

Scandinavian-Inspired Snack Plate 

• Color: Baby cucumbers and radishes
• Protein: Smoked salmon slices 
• Whole Grain: Rye flatbread crackers 
• Fat: Cream cheese 

The Green Vegan Snack Plate 

• Color: Seaweed salad with mandarin oranges
• Protein: Edamame 
• Whole Grain: Rice crackers 
• Fat: Cashews

Indian-Inspired Snack Plate 

• Color: Dried mango slices 
• Protein: Chickpeas and cucumber-yogurt dip
• Whole Grain: Whole-wheat pita wedges 
• Fat: Peanuts 

Our Expert Take

A healthy lunch doesn’t have to require spending hours in the kitchen. A no-cook snack plate can provide a tasty, nutritious lunch in minutes. The trick, say dietitians, is planning it strategically. If you’d like to build a balanced, no-cook lunchtime snack plate, try this simple dietitian-approved four-step formula: Start with a colorful base of fruits and veggies, add some lean protein and fiber-rich whole grains, then top it all off with a little healthy fat. It’s quick, easy, delicious and guaranteed to keep you full and energized all afternoon long. 

And if you think you have to match those drool-worthy snack plates you’ve been eyeing on your social feed, you can relax. “Snack plates don’t need to be flashy,”  says Williams. “In reality, balanced nutrition often looks simple, sometimes even boring, especially compared to what we see on social media. But that’s the point: Nutrition was meant to be straightforward and uncomplicated.”