Three-day menu: no heat required
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Day 1 | PB and jam wraps | Tuna and corn wraps | Smoky bean nachos |
| Day 2 | PB and jam wraps | Mediterranean chickpea bowls | BBQ black bean rice bowls |
| Day 3 | PB and jam wraps | Coronation chickpea wraps | Satay chickpea rice bowls |
Which tinned foods can be eaten without heating?
Commercial canned beans, chickpeas, sweetcorn and fruit are generally cooked or ready to eat as packed, but check the label and use clean utensils. Do not assume every pouch or product can be eaten cold. Follow package directions.
Matching shopping basket
Exact source basket for four people. Drained yields remain separate from gross can weights; local package labels differ.
- Wraps and crunch: 40 medium ambient tortillas (about 1.6 kg)
- Wraps and crunch: 120 g oat cereal
- Wraps and crunch: 300 g tortilla chips
- Wraps and crunch: 600 g crackers total, including the extra snack pool
- Protein and grains: 6 × 400 g chickpea cans (about 1.44 kg drained)
- Protein and grains: 4 × 400 g black or kidney bean cans (about 960 g drained)
- Protein and grains: 320 g drained tuna
- Protein and grains: 4 × 250 g cooked rice pouches, explicitly labelled ready to eat cold
- Produce: 900 g drained sweetcorn
- Produce: 300 g drained roasted peppers
- Produce: 100 g olives
- Produce and snacks: 24 × 100 g fruit cups, including the extra snack pool
- Spreads and seasoning: 640 g peanut butter
- Spreads and seasoning: 240 g jam
- Spreads and seasoning: 300 g salsa in small packs
- Spreads and seasoning: 80 g BBQ sauce
- Spreads and seasoning: 60 g mango chutney
- Spreads and seasoning: 165 ml oil
- Spreads and seasoning: 60 ml vinegar
- Spreads and seasoning: 30 ml soy sauce
- Spreads and seasoning: 15 g mustard
- Spreads and seasoning: 15 ml lemon juice
- Spreads and seasoning: 1 tbsp sugar
- Spreads and seasoning: 2 tsp mild curry powder
- Spreads and seasoning: 2 tsp smoked paprika
- Spreads and seasoning: 1 tsp dill
- Spreads and seasoning: 1 tsp oregano
- Spreads and seasoning: Black pepper to taste
- Snacks: 300 g tolerated nuts or seeds
- Snacks: 200 g chocolate or biscuits
Snacks and water
The source basket includes the snack pool shown above. The meals need zero added water; two recipes use a little reserved chickpea liquid. Drinking and cleaning water are separate needs. If a rice pouch requires heating, do not use it in this no-cook menu.
Open only what you can use
Some shelf-stable foods need refrigeration after opening. Choose meal-sized packs, check allergens and cross-contact information, use clean utensils and serve promptly. The manuscript’s no-cook menu includes fish and peanut ingredients; use the vegetarian tuna-to-chickpea swap only with its matching basket adjustment.
Find no-cook recipe excerpts · Understand the official UK checklist · Adjust the meal plan