No time to cook? Maybe cooking is not one of your strengths? Or, maybe you just don’t feel like spending the afternoon sweating over a hot stove? Good news! With this no-cook meal prep menu, you can enjoy a week of wholesome meals without ever turning on your oven. All it takes is a little chopping and stirring. Sound easy? We think so. And, there are bonuses: This meal prep is insanely fast and there is almost no clean-up.
This no-cook menu is based on the color-coded Portion Fix container system that helps you eat the proper combination of protein, carbs, fruits and vegetables, and healthy fats every day. It follows the 1800-2100 calorie level, though those following the 22 Minute Hard Corps nutrition plan at this calorie level should add two extra red containers and one tsp.
Ready? Let’s go!
This Week’s Meal Prep Menu
Breakfast: Whole-grain waffle with Greek yogurt and fresh berries
Shakeology Snack: Shakeology with strawberries, spinach, and nut butter
Snack: Cottage cheese with cucumber and tomato, and almonds
Lunch (M/W/F): Salad with sliced turkey, and an orange or apple
Lunch (T/Th): Zucchini noodles with chicken sausage and whole grain crackers
Dinner (M/W/F): Tuna salad with white beans and pita bread
Dinner (T/Th): Southwestern salad with rotisserie chicken
Here’s what your meal prep for the week will look like when you’re done.
BREAKFAST: Whole-grain waffle with Greek yogurt and fresh berries
(¾ cup Greek yogurt with one cup berries and a whole-grain waffle = 1 red, 1 purple, 1 yellow)
SHAKEOLOGY SNACK: Shakeology with strawberries, spinach, and nut butter
(One scoop Shakeology with ½ cup strawberries, ½ cup blueberries, one cup spinach, and three tsp. peanut butter = 1 red, 1 purple, 1 green, 3 tsp.)
SNACK: Cottage cheese with cucumber and tomato, and almonds
(¾ cup cottage cheese with ½ cup cucumber and ½ cup cherry tomatoes, and 12 almonds = 1 green, 1 red, 1 blue)
M/W/F: Salad with sliced turkey, and an orange or apple
(4 oz. sliced turkey, one cup lettuce, ¼ yellow bell pepper, ¼ cup shredded carrots, two sliced radishes, ¼ cup cherry tomatoes, ½ cup shelled edamame, 2 Tbsp. vinaigrette dressing, and one orange = 2 green, 1 red, 1 yellow, 1 orange, 1 purple)
T/TH: Zucchini noodles with chicken sausage and whole grain crackers
(One cup zucchini noodles with 4 oz. chicken sausage, ¾ cup tomato sauce, 10 kalamata olives, and whole grain crackers = 1 green, 1 red, 1 purple, 1 yellow, 1 orange)
M/W/F: Tuna salad sandwiches in pita bread
(One can light tuna, ½ cup white beans, ¾ cup shredded lettuce, 1/4 yellow bell peppers, One green onion, two tsp. olive oil, and two tsp. balsamic vinegar = 1 red, 2 yellow, 1 green, 2 tsp.)
T/TH: Southwestern salad with chicken
(One cup shredded lettuce, 4 oz. cooked chicken breast, ½ cup black beans, ½ cup corn, cilantro, ½ cup cherry tomatoes, 2 tsp olive oil = 1 red, 2 yellow, 2 green, 2 tsp.)
Here are the meals you’ll eat on Monday, Wednesday, and Friday.
Here are the meals you’ll eat Tuesday and Thursday.
Here is your step by step plan for how to assemble this no-cook meal prep:
1. Place ¾ cup plain lowfat Greek yogurt in a food storage container. Top with one cup mixed berries (or other fresh fruit). Serve with one whole-grain, frozen waffle that has been thawed or toasted.
2. Prepare smoothie bags for your Shakeology snack. Measure ½ cup each of strawberries and blueberries, 1 cup of spinach, and 3 tsp. nut butter into a bag and refrigerate. You do not need to remove the leafy strawberry tops; they blend up perfectly, just like the spinach does. You can also measure out the nut butter when you make your shake, if you prefer. To prepare you smoothie, pour one pre-portioned smoothie bag into a blender with Shakeology, water, and ice, then blend.
3. Fill five plastic bags or small containers with 12 raw almonds. Arrange five small food containers and place ¾ cup cottage cheese into each. Top each with ½ cup cucumber slices and ½ cup cherry tomatoes. For extra flavor, these can be topped with pepper, smoked paprika, hot sauce, or balsamic vinegar if desired.
4. Place one cup spinach (or lettuce) into each of three food containers. Top each with ¼ chopped yellow bell pepper, ¼ cup shredded carrots, two sliced radishes, ¼ cup cherry tomatoes, and ½ cup frozen, shelled edamame. Divide 12 oz. sliced deli turkey evenly between the containers. Serve with your favorite vinaigrette and an orange (or apple).
5. Use a spiralizer or follow these instructions to to make noodles out of two zucchinis: Using a vegetable peeler, cut each zucchini into lengthwise strips about ⅛ inch thick. Turn each zucchini slightly after cutting each strip to work evenly around the outside, stopping when you hit the seeds at the core. Discard cores. Cut slices lengthwise into ½-inch ribbons. Divide zucchini noodles evenly between two food containers. Top each with one fully cooked chicken sausage, ¾ cup marinara sauce, and 10 olives. When it’s time to eat, heat for two to three minutes in a microwave. Serve with one yellow container filled with whole grain crackers.
6. Prepare tuna salad for pita sandwiches. In a medium bowl combine three cans of tuna, drained, one can of white beans that have been drained and rinsed, the rest of the chopped yellow bell pepper (about ¼ pepper), three chopped green onions, and salt and pepper to taste. Drizzle with two Tbsp. olive olive and two Tbsp. balsamic vinegar, and stir to combine. Prepare three food containers each with 1 cup spinach (or lettuce). Divide tuna mixture evenly between the containers and place in refrigerator. When it’s time to eat, stuff the tuna and lettuce into two halves of a whole grain pita. It’s best to keep the pita separate from the tuna salad until it’s time to eat to prevent the bread from getting soggy.
7. Fill two food containers each with 1½ cups of shredded lettuce. In a medium bowl, combine one cup canned black beans that have been drained and rinsed, one cup frozen corn, one cup halved cherry tomatoes, four tsp. olive oil, and as much cilantro as you want. Divide bean mixture evenly between the two containers. Chop two cooked chicken breasts (or rotisserie chicken breasts), divide evenly between the containers and place in the fridge. OPTION: Instead of eating this dish as a salad, omit the corn, and when it’s time to eat, wrap all ingredients in a whole grain tortilla.
5 cups berries
3 cups strawberries
5 cups spinach
3 heads romaine
2 yellow bell peppers
1 bag shredded carrots
1 bunch radishes
2 containers of cherry tomatoes
1½ cups shelled edamame
Dry and Canned Goods
1 can white beans
1½ cups pasta sauce
5 frozen waffles
whole grain crackers (or bread, or chickpeas)
whole grain pita bread
3 cans tuna in water, no salt added
30 oz. lowfat plain Greek yogurt
1 rotisserie chicken or 8 oz. cooked chicken breast
12 oz. deli turkey
2 chicken sausages
32 oz. cottage cheese