![\"Meal](\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2021\/09\/No-Cook-Meal-Prep-from-21-Day-Fix.jpg\")
<\/p>\nThis meal prep plan with no cooking allowed me to assemble healthy meals with fresh, flavorful ingredients in record time. Here’s how!<\/p>\n
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Sometimes, the last thing I want to do is turn on my stove or oven when it\u2019s hot outside. (Or you know, all the time).<\/p>\n
That\u2019s when I had the most brilliant meal prep idea: a no-cook meal prep!<\/p>\n
A no-cook meal-prep plan allowed me to assemble healthy meals with fresh, flavorful ingredients in record time.<\/p>\n
Juicy berries in an oatmeal jar for breakfast, crunchy tuna lettuce cups for lunch, savory Asian chicken wraps for dinner\u2026 you get the idea.<\/p>\n
This meal prep is ideal for a summer heat wave, if cooking isn\u2019t one of your strengths, or if you don\u2019t have a lot of time.<\/p>\n
This no-cook meal prep follows the\u00a0Portion Fix<\/a>\u00a0meal plan for the 1,200\u20131,500 calorie level.<\/p>\n It\u00a0uses color-coded\u00a0portion-control containers<\/a>\u00a0to measure out the amounts of foods you\u2019ll eat each day so you\u2019ll get the right combination of\u00a0macronutrients<\/a>\u00a0and won\u2019t have to count\u00a0calories.<\/p>\n Green is veggies, purple is fruits, red is protein, yellow is carbs, blue is healthy fats, and orange is for seeds and dressings, and tsp. is for oils and nut butters.<\/p>\n Each day you get:<\/p>\n Follow this guide to make your own no-cook meal prep, complete with step-by-step instructions and a grocery list.<\/p>\n Pro tip:<\/strong>\u00a0If you\u2019re a newbie prepper,\u00a0learn how to meal prep here<\/a>!<\/p>\n Here\u2019s what your no-cook meal plan for the week will look like when you\u2019re done:<\/strong><\/p>\n Breakfast:<\/strong>\u00a0Overnight Oats with Greek Yogurt and Berries BREAKFAST<\/strong> LUNCHES<\/strong><\/p>\n M\/W\/F:<\/strong>\u00a0Tuna Ni\u00e7oise Lettuce Cups<\/p>\n (4 Bibb lettuce leaves; 1 cup frozen green beans, thawed; \u00bd cup cherry tomatoes; 1 (5 oz.) can tuna in water; 5 olives = 2\u00bd Green, 1 Red, \u00bd Orange)<\/p>\n T\/TH:<\/strong>\u00a0Roast Beef Salad SNACKS<\/strong><\/p>\n M\/W\/F:<\/strong>\u00a0Shakeology<\/a>\u00a0with 1 cup frozen fruit and 3 tsp. nut butter =1 Purple, 1 Red, 3 tsp.<\/p>\n T\/TH:<\/strong>\u00a0Shakeology<\/a>\u00a0with \u00bd banana and 2 tsp. nut butter = 1 Purple, 1 Red, 3 tsp.<\/p>\n DINNERS<\/strong><\/p>\n M\/W\/F:<\/strong>\u00a0Asian Chicken Wrap T\/TH:<\/strong>\u00a0Turkey or Veggie Burger with vegetables and hummus 1.\u00a0<\/strong>Make the Overnight Oats. Place \u00bc cup oats and \u00be cup Greek yogurt in a Mason jar or food storage container. Top with 1 cup of fresh or frozen fruit.\u00a0Mix well and refrigerate overnight. (*Note: You\u2019ll need to do this for 5 jars.)<\/p>\n 2.<\/strong>\u00a0Thaw the frozen green beans(*note: You\u2019ll need to do this three times), then prepare the Tuna Ni\u00e7oise Lettuce Cups. Between four lettuce leaves, divide 1 can of tuna, 1 cup thawed green beans, \u00bd cup chopped cherry tomatoes, and 5 chopped olives. Dress with a lemon wedge or balsamic vinegar.<\/p>\n 3.<\/strong>\u00a0Prepare the Roast Beef Salad (two times). Combine 1\u00bd cups lettuce, \u00bd cup cherry tomatoes, \u00bd cup shredded carrots, 4 oz. deli roast beef, \u00bd cup beans of any kind, and dressing. If you are using a Mason jar, place the dressing at the bottom and the lettuce on top. If you are using a food storage container, place the lettuce at the bottom. You can dress the salad during the meal prep, or wait until the day you eat it.<\/p>\n 4.\u00a0<\/strong>Make the Peanut Lime Dressing. Place 2 Tbsp. water, \u00bc cup smooth peanut butter, 2 Tbsp. fresh lime juice, 1 Tbsp. rice vinegar, 2 tsp. finely chopped fresh ginger, 2 tsp. reduced-sodium soy sauce, and 2 tsp. raw honey in a blender, and blend until smooth. (1 Tbsp. dressing counts as \u00bd Orange for Ultimate Portion Fix)<\/span><\/p>\n 5.<\/strong>\u00a0Prepare the Asian Chicken Wrap. Set out three food storage containers and place one 6-inch whole wheat tortilla in each. Chop 8 raw, unsalted cashews; chop cilantro or parsley (to taste); and chop green onion (to taste). On top of the tortilla, add 1\u00bd cups shredded cabbage, 4 oz. rotisserie chicken breast, cashews, cilantro or parsley, and green onions. Drizzle with 1 Tbsp. Peanut Lime Dressing.<\/p>\n 6.<\/strong>\u00a0Prepare the Turkey or Veggie Burger.Set out two food storage containers and place a lettuce leaf and a tomato slice in each. Serve with one veggie burger patty that has been microwaved or toasted and topped with mustard. For a side, serve with 1 cup baby carrots or chopped bell peppers and \u00bc cup hummus.<\/p>\n Protein<\/strong> Fruit<\/strong> Vegetables<\/strong> Dry and Canned Goods<\/strong> Pantry<\/strong> From the Team Beachbody Blog – \n
![\"No](\"https:\/\/s3-us-west-2.amazonaws.com\/beachbody-blog\/uploads\/2016\/06\/No-Cook-Meal-Prep-.jpg\")
<\/p>\nNo-Cook Meal-Prep Menu<\/strong><\/h2>\n
\nLunch (M\/W\/F):<\/strong>\u00a0Tuna Ni\u00e7oise Lettuce Cups
\nLunch (T\/Th):<\/strong>\u00a0Roast Beef Salad
\nSnack (M\/W\/F):<\/strong>\u00a0Shakeology<\/a>, frozen fruit, and nut butter
\nSnack (T\/Th):<\/strong>\u00a0Shakeology<\/a>, banana, and nut butter
\nDinner (M\/W\/F):<\/strong>\u00a0Asian Chicken Wraps
\nDinner (T\/Th):\u00a0<\/strong>Turkey or Veggie Burger with vegetables and hummus<\/p>\n
\nOvernight Oats with Greek Yogurt and Berries
\n(\u00bc cup dry rolled oats, \u00be cup Greek yogurt, 1 cup fruit = (1 Purple, 1 Red, 1 Yellow)<\/p>\n![\"No](\"https:\/\/s3-us-west-2.amazonaws.com\/beachbody-blog\/uploads\/2016\/06\/No-Cook-Meal-Prep-Breakfast.jpg\")
<\/p>\n![\"No](\"https:\/\/s3-us-west-2.amazonaws.com\/beachbody-blog\/uploads\/2016\/06\/No-Cook-Meal-Prep-Monday-Wednesday-Friday.jpg\")
<\/p>\n
\n(1\u00bd cup lettuce, \u00bd cup cherry tomatoes, \u00bd cup shredded carrots, 4 oz. deli roast beef, \u00bd cup beans of any kind, 2 Tbsp. dressing = 2\u00bd Green, 1 Red, 1 Yellow, 1 Orange)<\/p>\n![\"No](\"https:\/\/s3-us-west-2.amazonaws.com\/beachbody-blog\/uploads\/2016\/06\/No-Cook-Meal-Prep-Lunch-Tuesday-Thursday.jpg\")
<\/p>\n![\"No](\"https:\/\/s3-us-west-2.amazonaws.com\/beachbody-blog\/uploads\/2016\/06\/No-Cook-Meal-Prep-Snacks.jpg\")
<\/p>\n
\n(4 oz. rotisserie chicken breast; 8 raw, unsalted cashews; 1 (6-inch) whole wheat tortilla; 1\u00bd cup shredded cabbage; cilantro or parsley; green onion; 1 Tbsp. Peanut Lime Dressing = 1\u00bd Green, 1 Red, 1 Yellow, 1 Blue, \u00bd Orange)<\/p>\n![\"No](\"https:\/\/s3-us-west-2.amazonaws.com\/beachbody-blog\/uploads\/2016\/06\/No-Cook-Meal-Prep-Dinner-Monday-Wednesday-Friday.jpg\")
<\/p>\n
\nVeggie Burger with vegetables and hummus(1 turkey burger or veggie burger patty [microwave or put in toaster oven to heat], lettuce leaf, tomato slice, mustard, 1 cup baby carrots or chopped bell peppers, \u00bc cup hummus = 1\u00bd Green, 1 Red, 1 Blue)<\/p>\n![\"No](\"https:\/\/s3-us-west-2.amazonaws.com\/beachbody-blog\/uploads\/2016\/06\/No-Cook-Meal-Prep-Tuesday-Thursday.jpg\")
<\/p>\nYour step-by-step plan to assemble the no-cook meal prep:<\/strong><\/h2>\n
![\"No](\"https:\/\/s3-us-west-2.amazonaws.com\/beachbody-blog\/uploads\/2016\/06\/No-Cook-Meal-Prep-Shopping-List.jpg\")
<\/p>\nNo-Cook Meal-Prep Shopping List<\/strong><\/h2>\n
\n3 (5 oz.) cans of tuna in water
\n12\u00a0oz. rotisserie chicken breast
\n8 oz. deli roast beef
\n2 frozen turkey burger or veggie burger patties
\nGreek yogurt (30 oz.)<\/p>\n
\n8 cups frozen fruit (or 3 cups frozen fruit and 5 cups fresh fruit)
\n1 large banana<\/p>\n
\n14 lettuce leaves
\n3 cups Bibb lettuce
\n3 cups frozen green beans
\n2\u00bd cups cherry tomatoes
\n4\u00bd cups shredded cabbage
\n1 bunch cilantro
\n1 bunch green onion
\n1 lime
\n1 knob fresh ginger
\n1 cup shredded carrots
\n2 cups baby carrots (or chopped bell peppers)<\/p>\n
\n1\u00bc cups oats
\n1 jar peanut butter (smooth)
\n15\u00a0kalamata olives
\nRaw honey
\n24 cashews
\n3 (6-inch) whole-wheat tortillas
\n\u00bd cup hummus
\n1 cup beans (any kind)
\nShakeology<\/a><\/p>\n
\nBalsamic vinegar
\nRice vinegar
\nLow-sodium soy sauce<\/p>\n