Some days, the thought of cooking feels like a battle you don’t want to fight!
If you’d rather spend time doing something other than standing over a stove, this guide is for you.
Here are cool meal prep ideas that need zero cooking.
Chop, mix, and store!
15 Easy No-Cook Recipes for Lazy Meal Prep
Here are 15 recipes that are perfect for you to meal prep without turning on the stove.
Say goodbye to complicated meals and hello to stress-free prepping!
Here’s a handy table showing each dish’s prep, cooking, and servings.
| Dish Name | Prep Time | Cook Time | Serves |
| 1. Mediterranean Chickpea Salad | 5 min | 0 min | 2 |
| 2. No-Cook Tuna Salad Wraps | 5 min | 0 min | 2 |
| 3. Greek Yogurt Parfaits | 5 min | 0 min | 1 |
| 4. Caprese Salad Jars | 5 min | 0 min | 2 |
| 5. Peanut Butter Banana Roll-Ups | 3 min | 0 min | 1 |
| 6. DIY Trail Mix | 3 min | 0 min | 4 |
| 7. Hummus & Veggie Snack Boxes | 5 min | 0 min | 2 |
| 8. Avocado Chicken Salad | 5 min | 0 min | 2 |
| 9. Cottage Cheese & Pineapple Bowls | 2 min | 0 min | 1 |
| 10. Smoked Salmon & Cream Cheese Wraps | 5 min | 0 min | 2 |
| 11. Overnight Oats | 5 min | 0 min | 1 |
| 12. Turkey & Cheese Roll-Ups | 3 min | 0 min | 2 |
| 13. Cucumber & Cream Cheese Bites | 5 min | 0 min | 2 |
| 14. Apple & Almond Butter Slices | 2 min | 0 min | 1 |
| 15. Pita & Guacamole Snack Box | 5 min | 0 min | 2 |
Recipe 1 – Mediterranean Chickpea Salad
A fresh, protein-packed salad that keeps well in the fridge!
Ingredients
- 1 can chickpeas, drained and rinsed
- 1/2 cucumber, diced
- 1/2 red bell pepper, diced
- 1/4 red onion, finely chopped
- 1/4 cup feta cheese, crumbled
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions
Step 1: In a bowl, combine chickpeas, cucumber, bell pepper, and red onion.
Step 2: Drizzle olive oil and lemon juice over the mixture.
Step 3: Toss everything together, then add feta, salt, and pepper.
Step 4: Store in an airtight container.
Chef’s Tip: Let it sit for a few hours before eating. The flavours get better over time.
Recipe 2 – No-Cook Tuna Salad Wraps
A quick protein boost wrapped in crunchy lettuce!
Ingredients
- 1 can tuna, drained
- 2 tbsp mayonnaise
- 1 tbsp Dijon mustard
- 1/4 cup celery, finely chopped
- 1/4 cup red onion, finely chopped
- 4 large romaine lettuce leaves
Instructions
Step 1: Mix tuna, mayo, mustard, celery, and onion in a bowl.
Step 2: Spoon mixture onto lettuce leaves.
Step 3: Wrap them up and store them in a container.
Chef’s Tip: Swap mayo for mashed avocado for a healthier twist.
Recipe 3 – Greek Yogurt Parfaits
A creamy, sweet, and crunchy meal you can grab and go!
Ingredients
- 1 cup Greek yogurt
- 1/2 cup granola
- 1/2 cup mixed berries
Instructions
Step 1: Layer yoghurt, granola, and berries in a jar.
Step 2: Repeat layers until the jar is full.
Step 3: Seal and refrigerate.
Chef’s Tip: Add a drizzle of honey for extra sweetness.
Recipe 4 – Caprese Salad Jars
Fresh mozzarella, juicy tomatoes, and basil; simple and satisfying!
Ingredients
- 1 cup cherry tomatoes, halved
- 1/2 cup mozzarella balls
- 2 tbsp balsamic glaze
- 1 tbsp olive oil
- Fresh basil leaves
Instructions
Step 1: Layer tomatoes, mozzarella, and basil in a jar.
Step 2: Drizzle with balsamic glaze and olive oil.
Step 3: Store in the fridge.
Chef’s Tip: Shake the jar before eating to mix flavours.
Recipe 5 – Peanut Butter Banana Roll-Ups
It is a sweet, filling snack with only three ingredients!
Ingredients
- 1 whole wheat tortilla
- 2 tbsp peanut butter
- 1 banana
Instructions
Step 1: Spread peanut butter over the tortilla.
Step 2: Place the banana in the centre and roll it up.
Step 3: Slice into bite-sized pieces.
Chef’s Tip: Swap peanut and almond butter for a different taste.
Recipe 6 – DIY Trail Mix
A perfect energy-boosting snack you can make in minutes!
Ingredients
- 1/2 cup almonds
- 1/2 cup cashews
- 1/4 cup dried cranberries
- 1/4 cup dark chocolate chips
Instructions
Step 1: Mix all ingredients in a bowl.
Step 2: Divide into small containers for easy grab-and-go portions.
Chef’s Tip: Store in an airtight container to keep it fresh.
Recipe 7 – Hummus & Veggie Snack Boxes
A protein-packed snack with crunch in every bite!
Ingredients
- 1/2 cup hummus
- 1/2 cucumber, sliced
- 1/2 bell pepper, sliced
- 1/2 cup baby carrots
Instructions
Step 1: Part hummus into a small container.
Step 2: Arrange sliced veggies in a meal prep container.
Chef’s Tip: Use different hummus flavours for variety.
Recipe 8 – Avocado Chicken Salad (Using Rotisserie Chicken)
A creamy, protein-rich meal that requires no cooking!
Ingredients
- 1 cup shredded rotisserie chicken
- 1/2 avocado, mashed
- 1 tbsp lime juice
- 1/4 cup red onion, chopped
Instructions
Step 1: Mix mashed avocado, lime juice, and red onion in a bowl.
Step 2: Add shredded chicken and stir to combine.
Chef’s Tip: Serve in lettuce wraps or eat with whole grain crackers.
Recipe 9 – Cottage Cheese & Pineapple Bowls
It’s a sweet and salty combo that keeps you full!
Ingredients
- 1 cup cottage cheese
- 1/2 cup pineapple chunks
Instructions
Step 1: Spoon cottage cheese into a container.
Step 2: Top with pineapple chunks.
Chef’s Tip: Add walnuts for crunch.
Recipe 10 – Smoked Salmon & Cream Cheese Wraps
A high-protein meal with a fancy touch!
Ingredients
- 1 whole wheat tortilla
- 2 tbsp cream cheese
- 3 slices smoked salmon
- 1/4 cup arugula
Instructions
Step 1: Spread cream cheese on the tortilla.
Step 2: Add smoked salmon and arugula.
Step 3: Roll it up and slice.
Chef’s Tip: Squeeze lemon juice on top for extra flavour.
Recipe 11 – Overnight Oats
A no-fuss breakfast that gets creamier overnight!
Ingredients
- 1/2 cup rolled oats
- 1/2 cup milk (any kind)
- 1 tbsp chia seeds
- 1 tbsp honey or maple syrup
- 1/2 cup mixed berries
Instructions
Step 1: Add oats, milk, chia seeds, and honey to a jar.
Step 2: Stir well, then top with berries.
Step 3: Seal the jar and refrigerate overnight.
Chef’s Tip: Make many jars at once for a week’s worth of breakfasts.
Recipe 12 – Turkey & Cheese Roll-Ups
It’s a quick, protein-packed snack that feels like a delicious treat!
Ingredients
- 4 slices turkey breast
- 4 slices cheese (cheddar, Swiss, or your choice)
- 1/4 cup baby spinach
Instructions
Step 1: Lay out turkey slices.
Step 2: Place a slice of cheese and a few spinach leaves on each.
Step 3: Roll them up tightly and store them in a container.
Chef’s Tip: Dip them in mustard or hummus for extra taste.
Recipe 13 – Cucumber & Cream Cheese Bites
A refreshing, crunchy snack with a creamy touch!
Ingredients
- 1 cucumber, sliced into rounds
- 1/4 cup cream cheese
- 1/4 tsp garlic powder
- 1/4 tsp dried dill
Instructions
Step 1: Mix cream cheese, garlic powder, and dill in a bowl.
Step 2: Spread a small amount on each cucumber slice.
Chef’s Tip: Top with smoked salmon or cherry tomatoes for variety.
Recipe 14 – Apple & Almond Butter Slices
It’s a naturally sweet snack with a nutty boost!
Ingredients
- 1 apple, sliced
- 2 tbsp almond butter
Instructions
Step 1: Slice the apple into rounds or wedges.
Step 2: Spread almond butter on each slice.
Chef’s Tip: Sprinkle with cinnamon for extra flavour.
Recipe 15 – Pita & Guacamole Snack Box
A simple, flavorful snack with healthy fats!
Ingredients
- 1 whole wheat pita, cut into wedges
- 1/2 avocado, mashed
- 1 tbsp lime juice
- 1/4 tsp salt
Instructions
Step 1: Mix mashed avocado, lime juice, and salt in a bowl.
Step 2: Store guacamole in a small container.
Step 3: Pack pita wedges separately to dip later.
Chef’s Tip: Add diced tomatoes and cilantro for more flavour.
