The heat is on outside and you don’t want to make it any hotter inside by turning on the oven or stove. Our Dream Team Diet editor Bonnie Johnson has five no-cook meals loaded with protein and fiber that are also low in fat and calories, and quite tasty!

Thai Summer Soup: This cold-carrot soup will remind you of a delicious dinner on an exotic vacation overseas. It serves one person and is 450 calories. Ingredients:

2 Tablespoons light coconut milk
4 ounces canned shrimp or crab
1 cup Trader Joe’s Carrot & Ginger Soup
1 Tablespoon peanuts, chopped
2 leafs fresh basil, chopped

Preparation:

Combine coconut milk and shrimp/crab in a bowl and let it sit while you chop the garnish.
Pour soup over the top of the coconut milk and fish mixture.
Garnish with peanuts and basil.
Add salt and pepper to taste.

Greek Wrap: This is a one dish meal that comes together in a matter of minutes. It serves one person had has 370 calories. Ingredients:

2 ounces Greek yogurt
1/2 cup cucumbers, chopped
1/2 teaspoon salt
1 whole wheat tortilla
4 ounces tuna, canned and packed in water
1/4 cup tomatoes, diced canned
4 slices purple onion

Preparation:

Mix Greek yogurt, cucumbers and salt together.
Spread one whole wheat tortilla with yogurt mixture.
Break up tuna and flake it on the yogurt mixture.
Sprinkle tomatoes and onions over tuna.
Wrap.

Thanksgiving Salad: This is a combination of everyone’s fall favorites in a no-cook, summer version. It serves one person and has 425 calories. Ingredients:

4 ounces chicken, canned packed in broth
1 Tablespoon reduced calorie mayonnaise
2 Tablespoons plain yogurt
2 Tablespoons dried cranberries
2 Tablespoons almonds, chopped
1 Tablespoon green onion, chopped
1 slice whole wheat bread

Preparation:

Combine all ingredients but the bread in a bowl.
Add salt and pepper to taste.
Scoop chicken salad onto bread.
Serve open faced.

Cabo Salad A meatless dinner that will leave you satisfied, not stuffed but it still has tortilla chips. It serves one and has 340 calories. Ingredients:

1 cup romaine lettuce, torn or chopped
½ cup pinto beans, canned, drained
½ cup pico de gallo or fresh salsa
2 ounces shredded cheese, reduced fat
1 cup tortilla chips, broken

Preparation:

Layer all ingredients in a bowl.
Enjoy!

Friday Night Fruit & Cheese Plate: Why pay big dollars on a dish you can make yourself? Grapes, apples and nuts fill you up but a delicious cheese will not leave you feeling deprived. It serves one and has 490 calories.

Ingredients:

2 ounces of your favorite cheese
4 whole grain crackers
Sliced apples
Grapes
1 ouce of your favorite nuts

Put it all on a plate and enjoy!