5 No-Cook Meal Prep Recipes: Take the Hassle Out of Eating Clean

Jan 30, 2019

There are few better feelings in the world than staring into a packed fridge or freezer on a Sunday night and knowing you have all of your meals for the week totally prepped and ready to go. Eliminating that hassle during a busy work week can make a huge difference when you’re trying to stay on track for eating healthy; especially around the holidays and busier times of the year. Luckily, there are a ton of delicious, healthy no-cook recipe ideas out there that don’t involve using the stove or oven, and they really come in handy for those days (or weeks) that you just need to quickly prep your week ahead. Here are some of our favorite no-cook meal prep recipes!

Easy Meal Prep Burrito Bowls

These meal prep burrito bowls are delicious and make a great healthy lunch for the work week. Who can say no to making four awesome lunches in ten or fifteen minutes?! You can customize these any way you like, but we love the Mexican-inspired flavor profile and always include plenty of avocado, chicken, beans, and frozen corn. Simply pack one meal prep container each day to take with you, then heat in the microwave for 1-2 minutes or until hot.

Ingredients:

  • 4 cups cooked chicken, diced, shredded or sliced
  • 2 cups frozen sweet corn
  • ½ cup salsa
  • 1 14-oz can black beans, drained
  • 1 7-oz can diced green chiles
  • 1 head romaine lettuce, shredded
  • Green onion, diced
  • Optional: brown rice, black olives, green chile sauce, tomatoes.

Directions:

  1. Gather four meal prep containers and add 1 cup diced chicken, ½ cup sweet corn, and ¼ of the shredded lettuce.
  2. Divide the can of beans evenly among all four containers.
  3. Next, divide the green chiles evenly among the containers.
  4. Top with 2 Tbsp salsa and ¼ of the diced green onion.
  5. Store in the refrigerator until ready to eat.

Chickpea, Avocado, Egg Wrap

This vegetarian wrap has lots of different textures—from avocado, mashed chickpeas, dressed kale, and hard-boiled egg. You can buy bags of hard-boiled eggs at the grocery store, but if you’d rather make them yourself, that works too! Get the recipe here.

Ingredients:

  • 1 cup kale, thinly sliced
  • 1 tsp olive oil
  • ½ tsp apple cider vinegar
  • 1 tsp California Citrus Seasoning
  • ¼ cup canned chickpeas, rinsed and drained
  • 2 tablespoons plain Greek yogurt
  • 1 whole wheat tortilla (10 inches)
  • 1 hard-boiled egg, thinly sliced
  • ¼ avocado, thinly sliced

Directions

  1. In a medium bowl, combine kale, oil, vinegar, and California Citrus seasoning.
  2. Massage vinaigrette into kale until leaves start to soften, about 2 minutes.
  3. In a small bowl, use a fork to mash chickpeas with yogurt. Season with salt and pepper.
  4. To assemble wrap: Spread chickpea-yogurt mixture over tortilla. Top with kale, egg, and avocado.
  5. Transfer to an airtight container or lunchbox. Cover and refrigerate until ready to serve.

Breakfast Parfait in a Jar

These make-ahead Fruit & Yogurt Breakfast Parfaits are a quick and easy gluten-free breakfast recipe. This is a yummy breakfast meal prep idea any day of the week! Just pack everything into a wide-mouth, quart-size mason jar and you’re ready to go with a quick breakfast to-go.

Ingredients:

  • 6-oz Greek yogurt
  • ⅓ cup certified gluten-free old-fashioned oats (raw)
  • 1 teaspoon chia seeds
  • 2 Tablespoons milk, any kind
  • 1 cup frozen mixed fruit and berries

Directions

  1. Stir together yogurt, oats, chia seeds, and milk in a bowl.
  2. Layer half inside a wide-mouth mason jar or tall container, then add half the frozen fruit and berries.
  3. Layer in remaining yogurt and berries then refrigerate at least overnight and up to 3 days.

Greek Chicken Salad with Pita

If you’re craving something extra savory, try opting for a Greek salad. Olives and feta are rich and salty, while cucumbers and tomatoes are refreshing and crunchy. Shredded rotisserie chicken adds some protein, and pita triangles round the whole thing out! Added bonus: you don’t need to worry about this salad getting soggy as it sits in the fridge.

Ingredients:

  • 3 ounces shredded rotisserie chicken
  • ½ cup cherry tomatoes halved
  • ½ cup chopped cucumber
  • 2 tablespoons kalamata olives, chopped
  • 1-ounce feta, crumbled
  • 1 teaspoon olive oil
  • 1 teaspoon apple cider vinegar
  • 1 pinch Greek Seasoning
  • 1 whole wheat pita, cut in triangles

Directions:

  1. In an airtight container or lunchbox, toss together all ingredients except pita.
  2. Nestle pita triangles beside salad in container.
  3. Cover and refrigerate until ready to serve.

Roasted Red Pepper Veggie Wraps

Lunch-to-go never looked so good – and healthy! Try these portable veggie wraps with any flavor of hummus you pke and whatever crisp veggies you have on hand.

Ingredients:

  • 1 ½ cups roasted red pepper hummus
  • 4 (8-inch) whole-wheat flour tortillas
  • 2 cups bagged spinach and baby kale blend
  • 1 large orange bell pepper, seeded and thinly sliced
  • ¾ cup crumbled goat cheese
  • ½ teaspoon freshly ground black pepper, divided

Directions:

  1. Spread about ⅓ cup hummus over each tortilla, leaving a ½ -inch border around edges.
  2. Top each with ½ cup spinach and kale blend, one-fourth of bell pepper, 3 tablespoons goat cheese, and ⅛ teaspoon pepper. Roll up wraps.
  3. If desired, heat in microwave or in a toaster oven for a few minutes until warm.
  4. Pack in an airtight container until ready to serve.

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