6 Easy Meal Preps for People Who Don’t Like to Cook

I get it – sometimes the kitchen feels more like a chore than a creative space. But that doesn’t mean you have to sacrifice healthy, delicious meals. Let’s dive into six super-simple meal prep ideas that require minimal cooking skills and effort, so you can spend less time in the kitchen and more time doing what you love.

1. No-Cook Overnight Oats

Overnight oats are the ultimate lazy-person breakfast. Just mix, chill, and enjoy a creamy, satisfying meal in the morning.

Ingredients

• 1/2 cup rolled oats
• 1/2 cup milk (any kind you prefer)
• 1/4 cup plain yogurt
• 1 tablespoon chia seeds
• 1/4 cup chopped fruit (fresh or frozen)
• 1 teaspoon honey or maple syrup (optional)

Instructions

1. Combine ingredients: In a mason jar or container, combine the oats, milk, yogurt, and chia seeds.
2. Mix well: Stir until all the ingredients are thoroughly combined.
3. Add fruit and sweetener: Top with your favorite chopped fruit and a drizzle of honey or maple syrup, if desired.
4. Chill overnight: Cover and refrigerate overnight or for at least 4 hours.

Meal Prep Tip: Prepare several jars at once for grab-and-go breakfasts throughout the week. Experiment with different fruits, nuts, and seeds to keep things interesting.

2. 5-Ingredient Chicken Salad Wraps

This simple chicken salad comes together in minutes and makes for a delicious and protein-packed lunch.

Ingredients

• 2 cups shredded cooked chicken breast
• 1/2 cup mayonnaise
• 1/4 cup chopped celery
• 1/4 cup chopped grapes
• Salt and pepper to taste
• 2 large lettuce leaves or whole-wheat tortillas

Instructions

1. Combine Ingredients: In a medium bowl, combine shredded chicken, mayonnaise, celery, grapes, salt, and pepper. Mix until well combined
2. Assemble wraps: Spoon the chicken salad onto lettuce leaves or tortillas. Roll up tightly and enjoy

Meal Prep Tip: Prepare a large batch of chicken salad and store it in the refrigerator for up to 3 days. Assemble the wraps just before eating to keep them fresh.

3. Tuna Salad Lettuce Boats

These light and refreshing lettuce boats are a perfect low-carb lunch option.

Ingredients

• 2 cans (5 ounces each) tuna in water, drained
• 1/4 cup mayonnaise
• 1/4 cup chopped celery
• 1/4 cup chopped red onion
• 1 tablespoon lemon juice
• Salt and pepper to taste
• 4 large lettuce leaves

Instructions

1. Mix the tuna salad: In a medium bowl, combine tuna, mayonnaise, celery, red onion, lemon juice, salt, and pepper. Mix until well combined
2. Assemble the boats: Spoon the tuna salad onto lettuce leaves. Enjoy immediately

Meal Prep Tip: Prepare the tuna salad in advance and store it in the refrigerator for up to 3 days. Assemble the lettuce boats just before eating to keep them fresh and crisp

4. Mediterranean Chickpea Salad

This vibrant and flavorful salad is a great source of plant-based protein and fiber.

Ingredients

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1 cup chopped cucumber
• 1/2 cup chopped cherry tomatoes
• 1/4 cup chopped red onion
• 1/4 cup crumbled feta cheese
• 1/4 cup Kalamata olives, pitted and halved
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1/2 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. Combine the ingredients: In a large bowl, combine chickpeas, cucumber, cherry tomatoes, red onion, feta cheese, and olives.
2. Make the dressing: In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper
3. Toss and serve: Pour the dressing over the salad and toss to coat. Serve immediately or store in the refrigerator for later

Meal Prep Tip: This salad is perfect for meal prep! Make a big batch and store it in the refrigerator for up to 4 days.

5. Deli Meat and Cheese Roll-Ups

These simple roll-ups are a quick and easy lunch option that requires no cooking at all

Ingredients

• 4 slices deli turkey or ham
• 4 slices cheese (cheddar, provolone, or your favorite)
• 4 whole-wheat tortillas
• Mustard or mayonnaise (optional)
• Baby spinach leaves or other greens (optional)

Instructions

1. Layer the ingredients: Spread a thin layer of mustard or mayonnaise on each tortilla, if desired
2. Place a slice of deli meat and cheese on each tortilla
3. Add a few baby spinach leaves or other greens, if using
4. Roll up the tortillas tightly and cut in half.

Meal Prep Tip: Wrap each roll-up in plastic wrap and store in the refrigerator. Grab and go when you’re ready to eat!

6. Fruit and Yogurt Parfait

This classic combination is a healthy and satisfying snack or light lunch

Ingredients

• 1 cup plain or Greek yogurt
• 1/2 cup granola
• 1/2 cup mixed berries or sliced fruit
• 1 tablespoon honey or maple syrup (optional)

Instructions

1. Layer the ingredients: In a glass or container, layer yogurt, granola, and fruit
2. Repeat: Repeat the layers until the container is filled, ending with a fruit topping
3. Sweeten (optional): Drizzle with honey or maple syrup if desired
4. Enjoy!

Meal Prep Tip: Prepare several parfaits at once and store them in the refrigerator for a quick and healthy snack or light lunch throughout the week

Final Thoughts

Meal prepping doesn’t have to be a daunting task, even if you’re not a fan of cooking. With these simple and delicious recipes, you can enjoy healthy and satisfying meals all week long without spending hours in the kitchen. Remember, a little planning goes a long way in making meal prep a breeze. So, grab your containers and get prepping!

Nathaniel Lee

Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.