Cooking feels like a chore when you’re short on time.
The thought of chopping, stirring, and waiting can be exhausting after a long day.
These easy meal prep ideas need little effort and give you real food quickly.
No stress & no long cooking times!
12 Easiest Meal Prep Ideas For People With No Time
Meal prep doesn’t have to be complicated.
These twelve recipes take minutes to prepare but save hours in the long run.
Here’s a handy table showing each meal’s prep, cooking, and servings.
| Dish Name | Prep Time | Cook Time | Serves |
| 1. Mason Jar Salads | 5 min | No cook | 1 |
| 2. Overnight Oats | 5 min | No cook (overnight soak) | 1 |
| 3. Freezer Smoothie Packs | 5 min | No cook (blend when needed) | 1 |
| 4. Sheet Pan Chicken & Veggies | 5 min | 20 min (oven) | 2–3 |
| 5. No-Cook Wraps | 5 min | No cook | 1 |
| 6. 10-Minute Chili | 5 min | 10 min (stovetop) | 2–3 |
| 7. One-Pot Pasta | 5 min | 12 min (stovetop) | 3–4 |
| 8. Baked Sweet Potatoes | 2 min | 45 min (oven) | 2 |
| 9. Hard-Boiled Egg Snack Packs | 2 min | 10 min (stovetop) | 3–4 |
| 10. Greek Yogurt & Granola Bowls | 2 min | No cook | 1 |
| 11. Tuna Salad Lettuce Wraps | 5 min | No cook | 1 |
| 12. Peanut Butter Banana Toast | 2 min | 2 min (toasting bread) | 1 |
Eat well without spending all your time in the kitchen!
Meal 1 – Mason Jar Salads
Grab-and-go salads that stay fresh for days!
Ingredients
- 1 cup cooked protein (chicken, tuna, chickpeas)
- 2 cups mixed greens
- ½ cup chopped veggies (bell peppers, cucumbers, carrots)
- ¼ cup cheese (feta, cheddar, parmesan)
- 2 tbsp dressing (stored separately)
Instructions
Step 1: Layer ingredients in a jar, starting with the protein and veggies.
Step 2: Keep the greens on top to prevent stickiness.
Step 3: Add dressing when ready to eat.
Chef’s Tip: Store jars upright and shake before eating to mix everything evenly!
Meal 2 – Overnight Oats
A no-cook breakfast that’s ready when you wake up!
Ingredients
- ½ cup rolled oats
- ½ cup milk (or yogurt)
- 1 tbsp chia seeds (optional)
- 1 tbsp honey or maple syrup
- ½ cup fruit (berries, banana, apple slices)
Instructions
Step 1: Mix oats, milk, and sweeteners in a jar or container.
Step 2: Add fruit on top.
Step 3: Refrigerate overnight and enjoy cold or warm.
Chef’s Tip: For a thicker texture, stir in an extra spoonful of yogurt!
Meal 3 – Freezer Smoothie Packs
Ready-to-blend smoothies with zero morning hassle!
Ingredients
- 1 banana, sliced
- ½ cup berries
- ½ cup spinach or kale (optional)
- 1 tbsp nut butter or protein powder
Instructions
Step 1: Place all ingredients in a freezer bag.
Step 2: Freeze flat.
Step 3: Blend with 1 cup milk or juice when ready.
Chef’s Tip: Freeze in single servings to avoid making too much at once!
Meal 4 – Sheet Pan Chicken & Veggies
A complete meal on one pan with almost no cleanup!
Ingredients
- 2 boneless, skinless chicken breasts
- 2 cups chopped vegetables (zucchini, bell peppers, broccoli)
- 2 tbsp olive oil
- 1 tsp garlic powder
- ½ tsp salt
- ½ tsp black pepper
Instructions
Step 1: Toss chicken and veggies with oil and seasoning.
Step 2: Spread on a baking sheet.
Step 3: Bake at 400°F for 20 minutes.
Chef’s Tip: Line the pan with foil for easy cleanup!
Meal 5 – No-Cook Wraps
A fast lunch with no stove needed!
Ingredients
- 1 large tortilla
- ½ cup cooked protein (deli meat, tofu, beans)
- ¼ cup shredded cheese
- ¼ cup sliced veggies (lettuce, tomato, cucumber)
- 1 tbsp hummus or mayo
Instructions
Step 1: Spread hummus or mayo on the tortilla.
Step 2: Add protein, cheese, and veggies.
Step 3: Roll tightly and slice.
Chef’s Tip: Wrap in foil to keep fresh for later!
Meal 6 – Ten-Minute Chili
A warm meal without hours of boiling!
Ingredients
- 1 can of beans (black, kidney, or pinto)
- 1 can diced tomatoes
- ½ lb ground beef or turkey (pre-cooked)
- 1 tsp chilli powder
- ½ tsp cumin
- ½ tsp salt
Instructions
Step 1: Combine all ingredients in a pot.
Step 2: Boil for 10 minutes.
Step 3: Serve hot.
Chef’s Tip: Add a handful of shredded cheese for extra flavour!
Meal 7 – One-Pot Pasta
No draining, no mess!
Ingredients
- 2 cups pasta
- 3 cups broth or water
- 1 cup tomato sauce
- ½ cup shredded cheese
- 1 tsp Italian seasoning
Instructions
Step 1: Add all ingredients to a pot.
Step 2: Bring to a boil, then boil slowly for 12 minutes.
Step 3: Stir occasionally and serve when pasta is tender.
Chef’s Tip: Add a spoonful of cream cheese for extra creaminess!
Meal 8 – Baked Sweet Potatoes
A simple, nutritious side or meal!
Ingredients
- 2 medium sweet potatoes
- 1 tbsp olive oil
- ½ tsp salt
Instructions
Step 1: Rub sweet potatoes with oil and salt.
Step 2: Bake at 400°F for 45 minutes.
Step 3: Slice and fill with toppings like butter, beans, and cheese.
Chef’s Tip: Poke holes in the skin with a fork to prevent bursting!
Meal 9 – Hard-Boiled Egg Snack Packs
A simple, protein-packed snack you can grab anytime!
Ingredients
- 6 eggs
- ½ tsp salt
Instructions
Step 1: Place eggs in a pot and cover with water.
Step 2: Bring to a boil, then cover and remove from heat.
Step 3: Let it sit for 10 minutes, then cool it in ice water.
Chef’s Tip: Peel under running water to remove the shell easily!
Meal 10 – Greek Yoghurt & Granola Bowls
A high-protein snack or breakfast.
Ingredients
- 1 cup Greek yogurt
- ¼ cup granola
- ½ cup fresh fruit
- 1 tbsp honey
Instructions
Step 1: Spoon yoghurt into a bowl.
Step 2: Top with granola and fruit.
Step 3: Drizzle with honey before eating.
Chef’s Tip: Use frozen fruit for a chilled, ice cream-like texture!
Meal 11 – Tuna Salad Lettuce Wraps
A quick, low-carb meal.
Ingredients
- 1 can tuna, drained
- 2 tbsp mayo or Greek yogurt
- ¼ tsp black pepper
- 1 tbsp diced celery or onion
- 4 lettuce leaves
Instructions
Step 1: Mix tuna, mayo, and seasonings in a bowl.
Step 2: Spoon into lettuce leaves.
Step 3: Wrap and eat.
Chef’s Tip: Add a squeeze of lemon juice for freshness!
Meal 12 – Peanut Butter Banana Toast
Fast, filling, and satisfying!
Ingredients
- 1 slice whole wheat bread
- 1 tbsp peanut butter
- ½ banana, sliced
- 1 tsp cinnamon (optional)
Instructions
Step 1: Toast the bread.
Step 2: Spread peanut butter on top.
Step 3: Add banana slices and sprinkle with cinnamon.
Chef’s Tip: Use almond butter or sunflower butter for variety!
