Meal prep doesn’t have to be exact.
No measuring cups, no stress.
Just simple, eyeball-it cooking!
If you hate maths and love easy meals, this is for you.
Make prepping fast, fun, and foolproof.
14 Easy Meal Prep Ideas – No Measuring, No Stress
Cooking feels complicated when every step demands accurate measurements.
But it doesn’t have to be.
You can prep meals by sight, feel, and instinct.
The key is using simple ratios, visual cues, and easy-to-remember steps.
Here are fourteen meal prep recipes that need zero measuring.
This table makes everything easy to scan: prep time, cook time, and servings.
| Dish Name | Prep Time | Cook Time | Serves |
| 1. One-Pan Roasted Chicken and Veggies | 5 min | 30-40 min | 3-4 |
| 2. No-Boil Pasta Bake | 5 min | 35-40 min | 4 |
| 3. Sheet Pan Fajitas | 5 min | 20-25 min | 3-4 |
| 4. No-Cook Overnight Oats | 3 min | Overnight | 1 |
| 5. Lazy Stir-Fry | 5 min | 10 min | 2-3 |
| 6. No-Bake Energy Balls | 5 min | 0 min | 8-10 |
| 7. Slow Cooker Dump Soup | 5 min | 4-6 hrs | 4-6 |
| 8. No-Chop Tuna Salad | 3 min | 0 min | 2 |
| 9. Dump-and-Bake Chicken and Rice | 5 min | 40-45 min | 4 |
| 10. Quick Egg Muffins | 5 min | 15 min | 6 |
| 11. One-Pot Chili | 5 min | 25-30 min | 4 |
| 12. No-Fuss Baked Salmon | 3 min | 12-15 min | 2 |
| 13. No-Chop Black Bean Tacos | 3 min | 5 min | 2 |
| 14. Lazy Veggie Fried Rice | 5 min | 10 min | 2-3 |
Recipe 1 – One-Pan Roasted Chicken And Veggies
A foolproof way to cook protein and vegetables together!
Ingredients
- Chicken thighs or breasts
- Any vegetables (potatoes, carrots, bell peppers, zucchini)
- Olive oil
- Salt and pepper
- Garlic powder or any seasoning mix
Instructions
Step 1: Preheat the oven to medium heat.
Step 2: Place chicken on a baking sheet.
Step 3: Spread vegetables around it.
Step 4: Drizzle oil over everything and sprinkle seasonings.
Step 5: Toss with hands to coat evenly.
Step 6: Bake until the chicken is golden and the veggies are soft.
Chef’s Tip: When done, a fork should slide easily into the veggies.
Recipe 2 – No-Boil Pasta Bake
Let the oven do the work; there is no need to cook the pasta first!
Ingredients
- Dry pasta
- Tomato sauce
- Water
- Cheese (mozzarella or any kind)
- Any protein (chicken, sausage, beans)
Instructions
Step 1: Add dry pasta to a baking dish.
Step 2: Pour in tomato sauce and enough water to barely cover the pasta.
Step 3: Add protein and mix.
Step 4: Top with cheese.
Step 5: Bake until the pasta is tender and the cheese is bubbly.
Chef’s Tip: If the pasta looks dry while baking, add a splash of water.
Recipe 3 – Sheet Pan Fajitas
An easy way to cook up a flavorful meal with minimal effort!
Ingredients
- Chicken, beef, or tofu
- Bell peppers and onions
- Olive oil
- Fajita seasoning
Instructions
Step 1: Slice protein and vegetables into strips.
Step 2: Spread them on a baking sheet.
Step 3: Drizzle with oil and sprinkle seasoning.
Step 4: Mix everything with your hands.
Step 5: Bake until the protein is cooked and veggies are soft.
Chef’s Tip: Serve with tortillas or over rice.
Recipe 4 – No-Cook Overnight Oats
A grab-and-go breakfast that makes itself overnight!
Ingredients
- Oats
- Milk or yoghurt
- Sweetener (honey, maple syrup, or sugar)
- Any toppings (fruit, nuts, seeds)
Instructions
Step 1: Fill a jar halfway with oats.
Step 2: Add enough milk or yoghurt to cover them completely.
Step 3: Stir in sweetener and toppings.
Step 4: Cover and refrigerate overnight.
Step 5: Eat cold or warm up in the morning.
Chef’s Tip: Add more liquid if it looks too thick in the morning.
Recipe 5 – Lazy Stir-Fry
Quick, healthy, and made in one pan!
Ingredients
- Any protein (chicken, beef, shrimp, tofu)
- Mixed Vegetables
- Soy sauce or any stir-fry sauce
- Cooked rice
Instructions
Step 1: Heat a pan on medium.
Step 2: Add protein and cook until browned.
Step 3: Toss in vegetables and stir-fry until soft.
Step 4: Pour in soy sauce and mix well.
Step 5: Serve over rice.
Chef’s Tip: If using frozen vegetables, add them directly to the pan.
Recipe 6 – No-Bake Energy Balls
A simple snack with no cooking required!
Ingredients
- Oats
- Nut butter
- Honey
- Chocolate chips or dried fruit
Instructions
Step 1: Add all ingredients to a bowl.
Step 2: Mix with a spoon or hands until combined.
Step 3: Roll into bite-sized balls.
Step 4: Store in the fridge until firm.
Chef’s Tip: Add more nut butter if the mixture is too dry.
Recipe 7 – Slow Cooker Dump Soup
Throw everything in and walk away!
Ingredients
- Any vegetables
- Any protein (chicken, beef, beans)
- Canned tomatoes or broth
- Seasonings
Instructions
Step 1: Add everything to a slow cooker.
Step 2: Stir once to combine.
Step 3: Cover and cook on low until everything is soft.
Step 4: Serve hot.
Chef’s Tip: A fork should shred the protein easily when done.
Recipe 8 – No-Chop Tuna Salad
A high-protein meal with no chopping involved!
Ingredients
- Canned tuna
- Mayonnaise or yoghurt
- Mustard (optional)
- Pickles or relish (optional)
- Lettuce wraps or bread
Instructions
Step 1: Open and drain the tuna.
Step 2: Mix it with mayo and mustard.
Step 3: Add pickles if using.
Step 4: Serve in lettuce wraps or on bread.
Chef’s Tip: Swap tuna for canned chicken for a different taste.
Recipe 9 – Dump-And-Bake Chicken And Rice
A one-dish meal that cooks itself!
Ingredients
- Chicken thighs or breasts
- Uncooked rice
- Broth or water
- Seasonings
Instructions
Step 1: Add rice to a baking dish.
Step 2: Pour in enough broth to fully cover it.
Step 3: Place chicken on top.
Step 4: Sprinkle with seasonings.
Step 5: Bake until the rice is fluffy and the chicken is done.
Chef’s Tip: Add more broth if the rice is too dry.
Recipe 10 – Quick Egg Muffins
A protein-packed breakfast is ready in minutes!
Ingredients
- Eggs
- Cheese
- Any vegetables or protein (spinach, ham, mushrooms)
Instructions
Step 1: Crack eggs into a bowl and whisk.
Step 2: Add cheese and mix-ins.
Step 3: Pour into muffin tins.
Step 4: Bake until firm.
Chef’s Tip: Store in the fridge and reheat for an easy breakfast.
Recipe 11 – One-Pot Chili
A rich, hearty meal with zero measuring needed!
Ingredients
- Ground meat (beef, turkey, or plant-based)
- Canned beans
- Canned tomatoes
- Chilli powder or taco seasoning
Instructions
Step 1: Brown the meat in a pot.
Step 2: Add beans, tomatoes, and seasonings.
Step 3: Stir and let simmer until thick.
Chef’s Tip: Serve with bread or over rice.
Recipe 12 – No-Fuss Baked Salmon
A quick way to cook salmon with almost no effort!
Ingredients
- Salmon fillets
- Olive oil
- Salt and pepper
- Any seasoning (lemon, garlic, or herbs)
Instructions
Step 1: Preheat the oven to medium heat.
Step 2: Place salmon on a baking sheet.
Step 3: Drizzle with oil and sprinkle with salt, pepper, and seasoning.
Step 4: Bake until the salmon flakes easily with a fork.
Chef’s Tip: If the edges are crisp and the centre is soft, it’s ready.
Recipe 13 – No-Chop Black Bean Tacos
A simple meal with pantry staples!
Ingredients
- Canned black beans
- Taco seasoning
- Tortillas
- Cheese
- Salsa
Instructions
Step 1: Heat black beans in a pan.
Step 2: Stir in taco seasoning.
Step 3: Spoon beans onto tortillas.
Step 4: Top with cheese and salsa.
Chef’s Tip: Warm tortillas slightly for better texture.
Recipe 14 – Lazy Veggie Fried Rice
A quick way to use up leftovers!
Ingredients
- Cooked rice
- Any vegetables (fresh or frozen)
- Eggs
- Soy sauce
Instructions
Step 1: Heat a pan on medium.
Step 2: Add vegetables and stir-fry until soft.
Step 3: Push them to the side and scramble eggs in the same pan.
Step 4: Mix in the cooked rice.
Step 5: Add soy sauce and stir well.
Chef’s Tip: Use cold rice for the best texture.
