8 Essential Non-Processed Foods for Healthy Meal Prep

In today’s fast-paced lifestyle, people unknowingly consume processed foods that silently deteriorate their health, leading to an increased risk of serious diseases. It’s my goal to protect my loved one’s long-term wellness through nutritious meals. This is why I’ve compiled the ultimate non-processed food list to help make informed dietary choices in meal prep recipes.

The Ultimate Non Processed Food List for Meal Prepping

Non-processed food generally encompasses a comprehensive range of whole, nutrient-dense foods including fruits, vegetables, lean proteins, whole grains, nuts and seeds, healthy fats, herbs and spices, and optional dairy. This carefully curated selection represents the gold standard of clean eating, focusing on minimally altered, natural foods that provide maximum nutritional benefits and support health.

Are you serious about your wellness by embracing unprocessed foods? Meal prep is the way to go! It doesn’t have to be boring or bland as our meal prepping ideas using non-processed foods can be a game-changer, saving you time and money while keeping you happy and healthy.

Category	Food Examples	Recommended Daily Consumption
Fruits	Apples, oranges, bananas	2-4 servings per day(1 medium fruit or 1/2 cup cut fruit)
Vegetables	Spinach, bell peppers, carrots	3-5 servings per day(1 cup raw or 1/2 cup cooked)
Lean protein	Chicken breast, fish, egg	2-3 servings per day(3-4 oz or 1/2 cup legumes)
Whole grains	Quinoa, brown rice, oats	3-6 servings per day(1/2 cup cooked grains or 1 slice of bread)
Nuts and seeds	Almonds, pumpkin seeds, chia seeds	1-2 servings per day(1/4 cup or 1-2 oz)
Healthy fats	Avocado, olive oil, coconut oil	2-3 servings per day(1 tbsp oil or 1/4 avocado)
Herbs and spices	Turmeric, ginger, garlic	As desired in cooking
Dairy	Greek yogurt, cottage cheese, unsweetened milk	1-2 servings per day(1 cup yogurt or milk)

1. Fruits

Nature’s candy, fruits are packed with vitamins, minerals, and antioxidants. I use their natural sweetness to diversify and add richness to any meal prep.

• Apples: Great for snacking, salads, or adding to oatmeal.

• Bananas: Perfect for smoothies, oatmeal, or as a quick snack.

• Berries (strawberries, blueberries, raspberries): Excellent for smoothies, yogurt parfaits, or topping your morning cereal.

• Citrus fruits (oranges, grapefruits, lemons): Add a burst of flavor to your dishes and provide a good source of vitamin C.

Recipes for Meal Prep

Fruits are generally easy to store and can last for a week or more if stored properly. To minimize processed ingredients, I incorporate fruits in some of my favorite recipes:

• Banana and Spinach Smoothie: Blend spinach, banana, almond milk, and protein powder for a quick and healthy breakfast.

• Berry Greek Yogurt Parfait: Layer Greek yogurt, granola, and your favorite berries in a jar for a healthy and satisfying breakfast.

• Citrus Salad with Honey-Lime Dressing: Combine segments of oranges, grapefruits, and mandarins with a simple honey-lime dressing.

• Mango Lassi: Blend ripe mango chunks, yogurt, milk, a touch of cardamom, and honey until smooth.
• Watermelon and Feta Salad: Toss cubed watermelon, crumbled feta cheese, fresh mint, and a drizzle of balsamic glaze.
• Apple Cinnamon Baked Oatmeal: Mix rolled oats, diced apples, cinnamon, milk, and eggs, then bake until set.
• Pineapple Salsa: Dice pineapple, red onion, cilantro, jalapeno, and lime juice, then mix thoroughly.
• Blueberry Smoothie: Blend frozen blueberries, spinach, banana, and coconut water until smooth and creamy.
• Peach Cobbler: Top sliced peaches with a biscuit-like topping made from flour, sugar, and butter, then bake until golden.
• Kiwi Popsicles: Blend peeled kiwis, a splash of lime juice, and honey, then freeze in popsicle molds.

2. Vegetables

The cornerstone of any healthy diet, vegetables offer a wide array of nutrients and fiber. From leafy greens to root vegetables, the non-processed options are endless. Even busy college students can follow a good meal plan using these vegetables.

• Leafy greens (spinach, kale, lettuce): Perfect for salads, smoothies, or as a side dish.

• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts): Great for roasting, steaming, or stir-frying.

• Root vegetables (carrots, sweet potatoes, beets): Versatile and can be roasted, mashed, or added to soups and stews.

• Alliums (onions, garlic, shallots): Helpful for adding flavor to any dish.

Recipes for Meal Prep

You can prep vegetables in advance by chopping, roasting, or steaming. Get your daily dose of nutrients as you put vegetables in various dishes throughout the week.

• French Onion Soup: Saute onions in butter until caramelized, then simmer in beef broth with herbs and spices.

• Sweet Potato and Black Bean Chili: Combine sweet potatoes, black beans, tomatoes, and spices in a pot and simmer until thickened.

• Roasted Brussels Sprouts with Balsamic Glaze: Toss Brussels sprouts with olive oil and balsamic glaze, then roast until crispy.

• Roasted Vegetable Medley: Toss chopped carrots, broccoli, bell peppers, and onions with olive oil and herbs, then roast until tender.
• Spinach and Artichoke Dip: Combine cooked spinach, artichoke hearts, cream cheese, and Parmesan, then bake until bubbly.
• Zucchini Noodles with Pesto: Spiralize zucchini, then toss with fresh pesto, cherry tomatoes, and pine nuts.
• Pickled Beets: Simmer beet slices in a mixture of vinegar, water, sugar, and spices, then jar and refrigerate.
• Mushroom and Spinach Frittata: Sauté mushrooms and spinach, pour beaten eggs over, then bake until set.
• Turnip and Parsnip Gratin: Toss thinly sliced turnips and parsnips with herbs, spices, and a touch of garlic before layering with cheese and cream, then bake until golden and bubbly.
• Eggplant Parmesan: Slice eggplant and bread, layer with marinara sauce and mozzarella, and bake until melted.

3. Lean Protein

When making meal prep recipes, I mainly use protein to minimize saturated fat intake. These lean protein ingredients can build and repair tissues while keeping you feeling full and satisfied. 

• Chicken breast: A versatile protein source for grilling or baking.

• Fish (salmon, tuna, cod): Rich in omega-3 fatty acids, beneficial for heart health.

• Turkey: A leaner alternative to chicken, perfect for sandwiches and salads.

• Eggs: A complete protein source, packed with nutrients.

• Beans and lentils: Perfect for Meditteranean meal prep recipes, these plant-based protein sources are rich in fiber.

Recipes for Meal Prep

What I love about protein sources is that I can cook them in bulk, putting them in various dishes throughout the week. You can also add them to salads and soups or enjoy them as a main course.

• Chicken Fajita Bowls: Saute sliced chicken with bell peppers and onions, then serve over brown rice or quinoa with your favorite toppings.

• Baked Salmon with Lemon and Dill: Season salmon fillets with lemon juice, dill, and salt and pepper, then bake until flaky.

• Egg Muffins: Whisk eggs with vegetables and cheese, then bake in muffin tins for a portable breakfast or snack.

• Grilled Lemon Herb Chicken Breast: Marinate chicken breast in lemon juice, herbs, and olive oil, then grill until cooked through.
• Tuna Salad Lettuce Wraps: Mix canned tuna with celery, red onion, and light mayonnaise, then serve in lettuce cups.
• Lentil and Vegetable Curry: Sauté vegetables, add lentils, coconut milk, and curry spices, then simmer until tender.
• Chicken and Vegetable Skewers: Thread chicken pieces and vegetables onto skewers, then grill or bake until cooked.
• Cod with Roasted Vegetables: Roast cod fillets alongside your favorite vegetables with olive oil and spices until both are cooked.
• Turkey Meatballs with Zucchini Noodles: Combine ground turkey, herbs, and breadcrumbs, form meatballs, bake, and serve over zucchini noodles with marinara.
• Chickpea and Vegetable Stir-Fry: Sauté chickpeas and mixed vegetables with soy sauce and ginger for a quick and healthy meal.

4. Whole Grains

Whenever I need a good source of fiber, I use whole grains to aid in digestion and help regulate blood sugar levels. They also provide nutrients like B vitamins and iron. These would also be great pantry staples for those who would like to start meal prepping even without a fridge.

• Brown rice: A versatile grain for stir-fries, salads, or as a side dish.

• Quinoa: A complete protein source, packed with amino acids.

• Oats: A great breakfast option, rich in fiber, and can be enjoyed in various ways.

• Whole wheat bread: A healthier alternative to white bread, providing more fiber and nutrients.

Recipes for Meal Prep

From easy breakfast meals to ready-to-eat dinner dishes, you can cook whole grains in bulk and or use them as a base for various meals. Aside from adding whole grains to salads or soups, you can also use them as a side dish.

• Vegetable Fried Brown Rice: Stir-fry cooked brown rice with your favorite vegetables and protein for a quick and easy meal.

• Quinoa Stuffed Bell Peppers: Fill halved bell peppers with a mixture of cooked quinoa, ground meat, vegetables, and cheese, then bake until tender.

• French Toast: Dip whole-wheat bread in a mixture of eggs, milk, and cinnamon, then cook on a griddle until golden brown.

• Corn and Black Bean Salad: Combine cooked corn, black beans, bell peppers, and a lime-cilantro dressing.
• Oatmeal with Berries and Nuts: Cook rolled oats with milk or water, then top with fresh berries and chopped nuts.
• Whole Wheat Bread Toasts with Avocado and Egg: Toast whole wheat bread, then top with mashed avocado and a fried egg.
• Cornbread with Honey and Jalapenos: Mix cornmeal, flour, baking powder, eggs, milk, honey, and jalapenos, then bake until golden.
• Buckwheat Pancakes: Mix buckwheat flour, baking powder, milk, and eggs, then cook on a griddle until golden.
• Spelt Berry Salad: Cook spelt berries, then toss with dried cranberries, walnuts, and a maple vinaigrette.
• Millet Pilaf with Roasted Vegetables: Sauté millet with onions and broth, then mix with roasted root vegetables.

5. Nuts and Seeds

Nuts and seeds are packed with healthy fats, protein, and fiber, making them a great snack or addition to meals to cut down on processed food.

• Almonds: A good source of vitamin E and magnesium.

• Walnuts: Rich in omega-3 fatty acids and antioxidants.

• Chia seeds: A complete protein source, packed with fiber and omega-3s.

• Flax seeds: A good source of fiber and omega-3 fatty acids.

Recipes for Meal Prep

I typically add nuts and seeds to smoothies, yogurt parfaits, or salads. You can also enjoy them as a snack on the go.

• Roasted Almonds with Rosemary and Sea Salt: Toss almonds with olive oil, rosemary, and sea salt, then roast until golden brown.

• Chia Seed Jam: Cook berries with chia seeds and a sweetener for a healthy and delicious jam alternative.

• Flax Eggs: Combine ground flaxseed meal with water to create a vegan egg replacement for baking.

• Cashew Cream Sauce: Blend soaked cashews with water, lemon juice, and nutritional yeast until smooth and creamy.
• Sesame Seed Tahini: Grind sesame seeds until they release their oils and form a smooth paste.
• Coconut Granola: Combine rolled oats, shredded coconut, nuts, seeds, and maple syrup, then bake until golden.
• Lotus Seed Porridge: Simmer lotus seeds with milk or water and sugar until soft and creamy.
• Egusi Soup: Sauté onions and peppers, add ground egusi seeds, leafy greens, and stock, then simmer until thickened.
• Pine Nut Pesto: Blend pine nuts, basil, garlic, Parmesan, and olive oil until smooth.
• Pistachio Baklava: Layer phyllo dough with a mixture of chopped pistachios, sugar, and spices, then bake and drizzle with syrup.

6. Healthy Fats

Monounsaturated fat and polyunsaturated fat are considered more “heart-healthy” fats. Healthy fats promote hormone production, cell function, and nutrient absorption. Incorporate these sources of healthy fats into your meal prep.

• Avocado: A creamy fruit rich in monounsaturated fats and fiber.

• Olive oil: A staple in Mediterranean cuisine, rich in antioxidants and healthy fats.

• Coconut oil: A versatile oil used for cooking or added to smoothies.

Recipes for Meal Prep

Use healthy fats to cook your meals or add flavor to dishes. They can also help keep you feeling full and satisfied.

• Avocado and Herbs Guacamole:: Mash avocado with onion, cilantro, lime juice, and jalapeño for a healthy and delicious dip.

• Olive Oil Marinade:: Combine olive oil with garlic, herbs, and spices to marinate chicken, fish, or vegetables before cooking.

• Vegetable Stir-Fry: Use coconut oil to stir-fry vegetables and protein for a quick and easy meal.

• Rapeseed Oil Pan-Seared Chicken Breast: Sear chicken breast in rapeseed oil until golden brown and cooked through.
• Sardine Oil Pasta with Garlic and Chili: Toss cooked pasta with sardines packed in their oil, garlic, red pepper flakes, and parsley.
• Sunflower Oil Vinaigrette with Lemon and Herbs: Whisk sunflower oil with lemon juice, Dijon mustard, and fresh herbs for a simple salad dressing.
• Soybean Oil Baked Tofu with Sesame Glaze: Bake tofu cubes coated in a sesame-soy glaze using soybean oil.
• Avocado and Smoked Salmon Salad: Combine sliced avocado, smoked salmon, mixed greens, and a lemon-dill vinaigrette.
• Olive Oil Roasted Mediterranean Vegetables: Toss chopped vegetables with olive oil, herbs, and spices, then roast until tender.
• Coconut Oil Granola: Combine rolled oats, nuts, seeds, and coconut oil, then bake until golden and crunchy.

7. Herbs and Spices

Aside from adding flavor, herbs and spices offer various health benefits. Experiment with different flavors to create delicious and nutritious meals using non-processed herbs and spices.

• Turmeric: A powerful anti-inflammatory spice.

• Ginger: Aids in digestion and has anti-nausea properties.

• Garlic: Has antibacterial and antiviral properties.

• Basil: Adds a fresh flavor to dishes and is a good source of vitamin K.

Recipes for Meal Prep

Whether it’s for snacks or a quick lunch, herbs and spices enhance the flavor of any dish. You can use them fresh, dried, or frozen.

• Turmeric Rice: Cook rice with turmeric, broth, and onions for a flavorful and colorful side dish.

• Gingerbread Cookies: Combine ginger with flour, molasses, and spices to make delicious gingerbread cookies.

• Garlic Shrimp Scampi: Saute shrimp with garlic, white wine, butter, and lemon juice for a classic and flavorful dish.

• Cayenne Pepper Roasted Sweet Potatoes: Toss sweet potato cubes with olive oil, cayenne pepper, and sea salt, then roast until tender and slightly crispy.
• Oregano Tomato Sauce: Sauté garlic and onions, add crushed tomatoes and oregano,  then simmer until thickened.
• Basil Pesto Pasta: Blend fresh basil, pine nuts, garlic, Parmesan, and olive oil, then toss with cooked pasta.
• Cumin Spiced Lentil Soup: Sauté onions and carrots, add lentils, vegetable broth, and cumin, then simmer until lentils are tender.
• Cilantro Lime Rice: Cook rice, then stir in fresh cilantro, lime juice, and a pinch of salt.
• Mint and Cucumber Yogurt Dip: Combine Greek yogurt, chopped cucumbers, fresh mint, and lemon juice for a refreshing dip.
• Sage Butter Roasted Butternut Squash: Toss butternut squash cubes with sage-infused butter, then roast until tender and caramelized.

8. Dairy (Optional)

Whenever I consume dairy, I strive to opt for unprocessed options like plain yogurt and milk. These are good sources of protein and calcium.

• Plain yogurt: A versatile ingredient used in smoothies, dips, or as a snack.

• Milk: Can be used in smoothies and oatmeal, or enjoyed on its own.

Recipes for Meal Prep

You can incorporate dairy products in various dishes or store them for a week or more if refrigerated properly.

• Tzatziki Sauce: Combine yogurt with cucumber, garlic, dill, and lemon juice for a refreshing dip or sauce.

• Overnight Oats: Combine oats with milk and your favorite toppings and refrigerate overnight for a quick and easy breakfast.

• Smoothies: Use milk as a base for smoothies.

• Kefir Smoothie with Banana and Spinach: Blend kefir with a banana, spinach, and a touch of honey until smooth.
• Yogurt Parfait with Berries and Granola: Layer yogurt with live cultures, fresh berries, and granola in a glass.
• Almond Milk Chia Seed Pudding: Combine almond milk, chia seeds, vanilla extract, and maple syrup, then refrigerate overnight.
• Low-Fat Cottage Cheese with Cucumber and Dill: Mix low-fat cottage cheese with diced cucumber, fresh dill, and a squeeze of lemon juice.
• Aged Cheddar and Apple Slices: Arrange thin slices of aged cheddar cheese and apple on a platter for a simple snack.
• Mozzarella Caprese Salad: Layer slices of low-fat mozzarella, tomatoes, and basil, then drizzle with balsamic glaze
• Soy Milk Latte: Steam soy milk and pour over a shot of espresso.
• Non-Fat Milk Protein Shake: Blend non-fat milk, protein powder, and ice for a post-workout drink.

Related Questions

What Happens When You Eat Non-Processed Food?

When you consume non-processed foods, your body receives pure, whole nutrients absorbed and utilized for optimal functioning. These foods provide sustained energy, support metabolic processes, and help maintain a healthy weight while reducing the risk of chronic diseases associated with heavily processed alternatives.

How Do You Know if Food Is Unprocessed?

Unprocessed foods are typically single-ingredient items found in their natural state, such as whole fruits, vegetables, raw nuts, and unrefined grains. To identify unprocessed foods, look for items with no added ingredients, minimal packaging, and those that closely resemble their original form from nature.

Conclusion

By incorporating these non-processed foods into your meal prep routine, you can create delicious, nutritious, and convenient meals to support your wellness goals. Remember, meal prepping doesn’t have to be complicated. You can start with our simple recipes using non-processed ingredients and gradually experiment with flavors to create a meal plan that works for you.