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No/ Low Cook Meals for TBI!

It’s hot. The heat may make your TBI symptoms worse. You’re trying to stay cool the best you can, which makes you want to cook even less.

So then what to eat?

I got this request from one of my followers on Instagram πŸ™‚ And I knew putting together this mini no/low cook meal guide would be much more marvellous with the help of my foodie, recipe developer friend, Emily Huynh!

Enjoy our cool foods conversation in this Youtube video, and get a summary of our low cook meal ideas below!

A review of the meals we talked about:

Tuna Theme

Tuna Salad Wrap

Tuna Poke

  • Raw tuna chopped into big chunks
  • Sesame oil
  • Ginger
  • Garlic
  • Onion
  • Soya sauce

Tuna Tartare

  • Raw tuna chopped into small pieces
  • Sesame oil
  • Soya sauce
  • Ginger
  • Mirin
  • Rice wine vinegar

Small Plates Theme

Finger Food!

  • Cut up veggies (cool if prepared in the store πŸ˜‰ )
  • Ants on a log (celery filled with peanut butter topped with raisins)
  • Crackers
  • Cheese
  • Hummus


  • Fermented sausages (chorizo, saucisson, etc… probiotics included! πŸ˜‰ )
  • Cheeses
  • Grapes
  • Olives
  • Crackers or baguette


Photo by Emily Huynh @puttherecipefirst_
  • Like finger foods but fancier πŸ™‚
  • Dates stuffed with smooth cheese with citrus zest plus a nut of your choice

Low Cook Carb Theme

No Chop Couscous Salad

  • Couscous (prepped as per package directions)
  • Salad kit

Deconstructed Salad Roll

Photo by Emily Huynh

Parsley Couscous Chickpea Salad

Like what you found here??

Feel free to sign up to my email list (box in the sidebar) so you don’t miss out on more great brain injury & concussion nutrition discussions!

And if you want to be inspired with more foodie recipes, check out my friend Emily’s website at

Happy cool eating this summer!

Krystal Merrells

Registered Dietitian

Concussion Warrior