When life gets busy, meal prep can feel overwhelming. But, we have some good news. You don’t have to spend hours cooking to enjoy balanced, healthy meals! By mixing and matching pre-cooked or ready-to-eat ingredients, you can build satisfying meals with protein, fat, fiber, and essential micronutrients—no prep required.
How to Build a No-Prep Meal
When assembling your meals, aim for:
- Protein (to keep you full and support muscle health)
- Fat (for sustained energy and flavor)
- Fiber (to aid digestion and keep blood sugar stable)
- Micronutrients (vitamins and minerals from fruits and veggies)
Many protein sources naturally include fat, and many fiber sources double as micronutrient powerhouses. Use the lists below to create balanced meals effortlessly!
Breakfast Options
Protein: Aim for 30g
- Pre-hard boiled eggs
- Pre-cooked sausage
- Smoked salmon
- Protein shake
- Pre-made egg bites
- Pre-cooked chicken breast
- Pre-cooked ham
- Deli meat
- Turkey bacon
- Egg wraps
- Greek yogurt
- Pulled pork
- Protein waffles
Fat Sources
- Nuts (almonds, cashews, pistachios, etc.)
- Seeds (pumpkin, flax, sunflower, chia, hemp, etc.)
- Nut butters (peanut butter, almond butter, etc.)
- Avocado or pre-made guacamole
- Olive oil
- Olives
- Butter or ghee
- Coconut or coconut butter
- Cheese and other full-fat dairy
Fiber Sources
- Oats
- Beans
- Whole grain bread
- Whole grain English muffins
- Fruit (berries and avocado are especially high in fiber)
- Quinoa
- Lentils
- Bran cereal
- High-fiber wraps
Micronutrients
- Whole fruits: blackberries, strawberries, blueberries, pears, apples, watermelon, grapefruit, cherries, oranges, kiwi, bananas, etc.
- Veggies: asparagus, broccoli, peppers, onions, mushrooms, Brussels sprouts, zucchini, squash, sweet potatoes, spinach, kale, beets
Example Breakfasts:
- Waffles: 2 protein waffles with 1 tbsp almond butter, 3 precooked sausages, and a handful of blueberries.
- Burrito bowl: 1 handful of microwaved sweet potatoes, topped with pulled pork, black beans, and salsa.
- Yogurt bowl: 1 cup Greek yogurt mixed with a scoop of protein powder, topped with chia seeds and raspberries.
- Wraps: 2 egg wraps filled with hard-boiled eggs, sausage, and cheese.
- Super simple: Protein shake, pear, and whole grain toast with 1 tbsp nut butter.
Lunches and Dinners:
Protein Options
- Precooked chicken
- Canned tuna
- Canned salmon
- Hard-boiled eggs
- Deli meat
- Rotisserie chicken
- Precooked meatballs
- Kevin’s meals (Thai chicken, Korean BBQ chicken, Mongolian beef)
- Precooked burgers (chicken, turkey, beef)
- Precooked sausage
- Precooked steak
- Canned chicken breast
- Sardines
- Turkey bacon
Fat Sources:
- Nuts (almonds, cashews, pistachios, etc.)
- Seeds (pumpkin, flax, sunflower, chia, hemp, etc.)
- Nut butters (peanut butter, almond butter, etc.)
- Avocado or premade guacamole
- Olive oil or other oils
- Olives
- Butter or ghee
- Coconut or coconut butter
- Cheese
- Other full-fat dairy
Fiber Sources:
- Beans
- Rice
- Whole grain bread
- Whole grain English muffins
- Fruit (berries and avocado are especially high in fiber)
- Quinoa
- Lentils
- Bran cereal
- High-fiber wraps
- Oats
Micronutrients:
- Whole fruits: blackberries, strawberries, blueberries, pears, apples, watermelon, grapefruit, cherries, oranges, kiwi, bananas, etc.
- Veggies: asparagus, broccoli, peppers, onions, mushrooms, Brussels sprouts, zucchini, squash, sweet potatoes, spinach, kale, beets
Example Lunches and Dinners:
- Tuna “sushi” bowl: Greens, canned tuna, avocado slices, and microwave rice. Top with soy or teriyaki sauce and seaweed.
- Chicken and veggies: Pre-cooked chicken, microwave veggie bag, microwave lentils, cheese, and favorite seasoning.
- Easy wraps: 2 egg wraps or high-fiber wraps filled with deli meat and guacamole. Serve with fruit, popcorn, or a side salad.
- Chicken dinner: Rotisserie chicken, bagged salad kit, and microwaved sweet potato.
- Burrito bowls: Microwave rice, greens, pre-cut peppers, salsa, beans, and pre-cooked chicken or steak.
- Salmon and quinoa bowl: Quinoa, steamed broccoli, and smoked salmon. Drizzle with olive oil and lemon juice.
If you feel overwhelmed by meal prep, take a deep breath, and realize that there are a LOT of great options out there to keep it simple. Remember, consistency over perfection.