For lunch I may have baked fish, with Romanian garlic sauce. I absolutely love it, although I think I tend to dunk it in way too much water and lose a lot of the flavor this way. It's certainly much tastier in a salt crust.
Neither feel like cooking to me, but each involves using the oven – hence heat. But if you can stay away from the kitchen, it's worth it: you only need to step in quickly wash trout, cut head and tail, add water and oil (you can skip the lemon juice), put it in the oven, then come back after 10 minutes to turn the fish on the other side, and again after 30 minutes to remove it from the oven.
Garlic sauce is more labor intensive, but judging by my palate, store-bought beet-and-horseradish salad (if you can find it) will go well with baked trout. It needs something rather pungent in one way or another.
Or you can steam some broccoli or other frozen vegetables, and cover them with tangy cheese. My favorite option here are shavings of Parmesan or Grana Padano. But I'm getting excited and this is meant to be about eating healthy without having to cook. Still, steamed veggies with cheese are a quick and healthy fix, so that's another option of you don't want to cook the fish.
I like to cook all kinds of creamy soups, but those take time.
What else? You can make salads. I took many photos of salads and have several articles -- about their health benefits -- waiting to be published. I should probably look into that. Some of my favorite salads involve lettuce or endives, tomatoes or bell peppers, cucumbers, walnuts, tuna, and sweet corn. The lettuce + tomatoes + cucumbers (+ green onion) combination is really common over here in Romania. If you add cheese then it will be really filling.
Another salad I like is a classic Romanian recipe: apple, carrot, and celery root, grated, mixed with mayo -- I make the mayonnaise myself. Other people use oil and vinegar instead of mayo.
Or you can try mashed beans for protein. I usually eat store-bought mashed beans because the Romanian recipe involves a little more than just boiling them and seasoning them with salt, pepper, and garlic. But I have to try to make them the simple way, too. We boil them in a pressure pot with some vegetables, mash the beans while keeping some of the broth, and the chop onion and garlic, and add that too.
I eat mashed beans with the same cabbage and beet salads. On those days when I don't cook / don't buy prepared food / don't eat out, I adapt my meals to the healthy options that I can find easily in one of the largest Romanian supermarkets.
If you like meat, then you can buy grilled chicken breast (or whatever meat type and cut you prefer) and serve it with tomatoes. I do that, too, sometimes, and it's all the food I need for lunch.
Also, if you haven't head eggs for breakfast, you can have eggs with tomatoes and cheese now, for lunch, if you wish. Minimal cooking.
If you're still hungry, you can have fresh pineapple chunks.