Cooking up an elaborate meal is sometimes not an option. You get home late from a workout or practice and still have homework to do. Or, you may simply lack the know-how to whip up a complete meal.

We’ve all been there. Rather than spending an hour in the kitchen, we go for the easiest and fastest option, such as a frozen dinner, a protein bar or fast food. Odds are these quick “meals” aren’t all that nutritious, and they might be bad for you.

Although not ideal, the convenience is awfully tempting. Still,you can’t afford to eat something that will impair your recovery, cause you to gain fat, or slow you down the next day.

That’s why Chef Glenn Lyman, owner of G|Cooks, often recommends no-cook meals for the athletes he works with. His recipes allow them to get the nutrients and energy they need through primarily whole foods, with no cooking required. You simply combine the ingredients and voilà, you have a complete and delicious meal.

“You want your meals to taste good. It should never be punishment to eat,” says the former personal chef for LeBron James. “So, I try to make my recipes a bit more familiar and build in flavors that will get the athlete interested.”

Assembling these delicious meals is possible even for the most culinary challenged. The key is to plan ahead. “For a student-athlete who may not cook at all, the key is to get the ingredients and have them on hand,” he says.

Make a trip to the store or add some items to your parents’ grocery list, and you will be able to create a full meal on your own, when you need it most.

Sesame-Lime Shrimp and Chicken Salad (2 servings)

Ingredients

• Canola oil – 1/8 cup
• Fresh lime juice – 1/8 cup
• Soy sauce – 1/8 cup
• Sugar – 1 tsp.
• Crushed red pepper – ½ tsp.
• Romaine lettuce, chopped (fresh bagged salad works great) – 3 cups
• Carrot, grated – 1
• Shredded chicken, from prepared rotisserie bird – 1 cup
• Cooked shrimp, peeled and de-veined – ¼ pound
• Toasted sesame seeds – 1 tsp.
• Chopped cilantro – garnish

Instructions: In a large bowl, whisk together the canola, lime juice, soy sauce, sugar and red pepper flakes. Add the lettuce, carrots, chicken and shrimp. Toss to combine. Serve the salad sprinkled with the sesame seeds and chopped cilantro.

G|Cooks BBQ Chicken Salad (2 servings)

Ingredients

• Shredded chicken, from prepared rotisserie bird – 2 cups
• Barbecue sauce – ¾ cup
• Romaine lettuce, chopped (fresh bagged salad works great) – 3 cups
• Corn kernels, fresh or frozen (thawed) – ¾ cup
• Black beans, rinsed or drained – ¾ cup
• Red onion, chopped – ¼ cup
• Roma tomato, chopped – 1
• Pickled jalapeño peppers, chopped (optional) – 2 tbsp.
• Monterey Jack cheese, shredded – ½ cup
• Tortilla chips – 2 oz. (about two handfuls)
• Ranch dressing – ¼ cup

Instructions: In a bowl, combine the shredded chicken and barbecue sauce and set aside. Place the Romaine lettuce in a large bowl. Top with chicken mixture, corn, beans, onion, tomato, cheese and jalapeños (if using). Drizzle with ranch dressing, top with tortilla chips and serve.

For more information about G|Cooks, check out his website and Twitter @GCooks.

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