TOP 5 no-cook fitness meals from Mercadona

1. Basmati rice + oven-baked chicken strips

Ideal for: Gaining muscle mass or maintaining performance.

Ingredients

• 2 containers of cooked basmati rice
• 1 package of oven-baked chicken breast strips

Approximate nutritional values

Approximate price: €3.40

NMTK Rating

⭐⭐⭐⭐⭐ (9.8/10)

Pros

✅ More than 40 g of protein.

✅ Enough energy to train after work.

✅ Prepared in less than 2 minutes.

Could be improved

❌ Low vegetable content. You can add cherry tomatoes or a bag of salad.

2. Natural kefir + banana + oats

Perfect for breakfast at the office or as a quick meal before training.

Ingredients

• 1 bottle of natural kefir
• 1 banana
• 60 g of oat flakes

Nutritional values

Approximate price: €2.30

NMTK Rating

⭐⭐⭐⭐⭐ (9.2/10)

Advantages

• Very digestible.
• High probiotic content.
• Keeps you full for several hours.

Disadvantages

Does not reach 30g of protein. If you are looking for hypertrophy, accompany it with skyr or a can of tuna.

3. Complete salad + roasted chicken strips

A very balanced meal for those who want to lose fat without feeling hungry.

Ingredients

• Ready-to-eat salad
• Oven-baked chicken strips

Nutritional values

Approximate price: €3.70

NMTK Rating

⭐⭐⭐⭐⭐ (9.4/10)

Pros

• Very few calories.
• High protein content.
• Large volume of food.

Ideal for

People in cutting phase or who spend many hours sitting in the office.

4. Natural skyr + red berries + walnuts

A very convenient option for mid-morning or a light dinner.

Ingredients

• Natural skyr
• Red berries
• Walnuts

Nutritional values

Approximate price: €2.90

NMTK Rating

⭐⭐⭐⭐☆ (8.9/10)

Pros

Excellent combination of protein, fiber, and healthy fats.

Could be improved

Might not be enough if you've had a tough workout.

5. Natural tuna + basmati rice + cherry tomatoes

One of the best value-for-money options at Mercadona.

Ingredients

• 2 containers of basmati rice
• 2 cans of tuna in brine
• Cherry tomatoes

Nutritional values

Approximate price: €3.10

NMTK Rating

⭐⭐⭐⭐⭐ (9.6/10)

Advantages

• Very economical.
• Very high in protein.
• Contains almost no fat.

NMTK Tip

If you have a strength training session in the afternoon, this is probably one of the best meals you can take to work. It provides a good amount of carbohydrates for performance and enough protein to support muscle recovery.

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