Build muscle without cooking – 4 meals you can prepare quickly & easily!

You want to build muscle, but do not have time or desire to cook? Don’t worry, you can do it without! In this article I’ll show you 3 meals that you can prepare quickly and easily without cooking.

#1 Muesli

Muesli is quick to prepare without having to cook. You can use rolled oats, spelt flakes or instant oats as a base. Then you can add dried fruit, raisins, nuts, fresh fruit or protein powder. Alternatively, you can soak the oatmeal in milk or water beforehand or make a porridge by putting it in the microwave for a few minutes. This cereal is perfect for breakfast or even to fuel up before a workout.

#2 Bowl

A bowl is easy to prepare and delicious at the same time, because you can put whatever you like in a bowl. What you can put in a bowl without cooking are canned fish, canned legumes, different kinds of cheese or dairy products like grainy cream cheese. The good thing about the bowl: you can either eat it cold or heat it up quickly and easily by putting it in the microwave for a few minutes. Especially if you add some spices and put some cheese on top that melts from the heat, it’s really delicious for a meal that you didn’t have to turn on the stove for.

#3 Shakes

You can put anything in a shake: Oatmeal, fruit, nuts, dried fruit, protein powder, etc. All you need are your favorite ingredients and a blender. Shakes are not only quick to prepare, but also quick to drink. With a shake you can easily take 1000, 2000 or even more calories at once. Especially when you don’t have much time and haven’t eaten that much in a day, a shake can be really helpful.

#4 Ready-to-eat foods

There are many healthy foods that you don’t have to prepare much, such as canned fish, canned legumes, chopped lettuce from the refrigerated section, etc. But you can also quickly prepare frozen vegetables in the microwave, which can’t really be called cooking. For on the go, you can still buy fruit, nuts, dried fruit, etc. Every now and then, of course, you can eat an energy cake or drink a protein shake.


Cooking is definitely not necessary to build muscles. You just have to look around the supermarket and you will find a lot of foods that are quick to prepare. Even if you like to cook, it’s good to have a few things at home that are quick on the plate. Then when you don’t have time, the diet doesn’t fail because of cooking.

Did these tips help you build muscle without cooking? Feel free to share your experiences with me in the comments, I’m happy to share with you. If you have more questions about the topic, you can also ask me there, I’m happy to help you!

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