Access the Clean & Lean
Revolution System

No Cook Approach

If you feel like you just don’t have time to cook and you still want to eat whole foods, then it is time to lean on your local natural food store deli. Here are your goals:

  1. Stick with the foundation of the Clean & Lean Revolution eating plan: predominantly plant based, gluten free and whole food focused
  2. Eat on the Ideal Eating Pattern (Read How to Eat)

Look at it this way; if you opt out of preparing every meal from scratch and choose to lean on your local natural food store deli, you will have a lot more free time on your hands to work on your restorative sleep routine, daily mindful movement practice, etc. Yes, I am a glass half full person!

Here is an example of a whole foods, gluten free HEALTHY no cook meal plan with a shopping list. If time is of the essence, I really favor green smoothies Green Smoothie Chart and soup. These are the quickest way to get an on the go meal with a wide variety of healthy colorful ingredients.


  1. Breakfast: choose one balanced breakfast to include over the next week.
  2. AM Snack: Pick the same snack to have daily, midmorning
  3. Afternoon Snack: Pick the same snack to have daily, in the afternoon
  4. Lunches and Dinners: rotate soup, crackers and hummus with grain, bean (chicken, fish, egg) and vegetable dishes from local natural foods store

Here is an example of a no cook menu:

Breakfast: hot Granola: 200 calories GF granola + 2/3 cup unsweetened almond milk + chopped pear (heated in microwave, okay this is cooking. You can eat this cold)

AM snack: 10 almonds + medium Fuji apple

Afternoon snack: 10 cashews + pear

Lunches and Dinners:
1.5 cups of soup + 60 calories GF crackers and 2 T hummus
2/3 cup quinoa salad with 1.5 cups vegetable dish
3 oz grilled chicken with a half cup quinoa salad with 1.5 cups vegetable dish
2 baked tofu squares with 2/3 cup quinoa salad and 1.5 cups vegetable dish

Your Shopping List:

  • 7 Fuji apples
  • 1 bag raw almonds
  • 1 bag raw cashews
  • 14 small pears
  • 3 cups GF oatmeal
  • 1 jar almond butter
  • Cinnamon
  • Coconut yogurt
  • 4 cups raspberries
  • 1 box unsweetened almond milk
  • 1 box GF crackers
  • Hummus
  • 11 cups variety of soups, hot from deli
  • 3.5 cups quinoa salad
  • 10.5 cups variety of vegetable dishes
  • Baked tofu, grilled chicken or grilled salmon


Explore more of the Food Plan