When it gets warm (or if you’re just not big into cooking), the last thing you want to do is turn on the oven!
That’s where this no-cook meal prep comes in.
While it’s designed specifically for anyone eating between 1,200 and 1,499 calories, it’s great for anyone looking for a healthy meal prep. If you need more calories, increase the portions or add a snack like one of these.
So, go ahead, give your oven the week off!
Your Healthy Meal Prep for the Next Five Days
Monday, Wednesday, Friday: Tropical Overnight Oats:½ cup raw oats, 1 Tbsp. chia seeds, ¾ cup Greek yogurt, plain, 2%), ½ tsp. vanilla extract, 1 medium kiwi, ½ cup strawberries, 1 tsp. almond butter (1 Purple, 1 Red, 2 Yellow, ½ Orange, 1 tsp.)
Tuesday, Thursday: 2 Hard-Boiled eggs, 1 Cup Watermelon (1 Red, 1 Purple)
Shakeology Smoothie: 1 packet Shakeology, water, and ice (1 Red)
Apple with 1 tsp. Peanut Butter (1 Purple, 1 tsp.)
Monday, Wednesday, Friday: Cobb Salad with Deli Turkey and Hard-Boiled Eggs: 3 slices deli turkey, 1 hard-boiled egg, 2 Tbsp. green onions, 2 slices tomatoes, 1¾ cups romaine lettuce, 2 Tbsp. Healthier Ranch Dressing (2 green, 1 red, ½ orange)
Tuesday, Thursday: Tuna Antipasto Salad: ½ cup chickpeas, ¾ cup tuna, ½ cup red bell pepper, ½ lemon (juiced), ¼ cup chopped parsley, 2 tsp. olive oil, 2½ cups spring lettuce mix (3 Green, 1 Red, 1 Yellow, 2 tsp.)
Monday, Wednesday, Friday: Chicken Burrito Bowls: ¾ cup shredded rotisserie chicken, ½ cup cauliflower rice, 1 cup chopped romaine lettuce, ¼ cup chopped tomato, ¼ cup chopped red onion, 2 Tbsp. chopped cilantro, 1 Tbsp. sliced jalapeño, ¼ medium avocado, 1 tsp. olive oil (2 Green, 1 Red, 1 Blue, 1 tsp.)
Tuesday, Thursday: Avocado Shrimp Rolls: ¾ cup pre-cooked shrimp, ¼ medium avocado, 1 tsp. mustard, freshly ground pepper, ½ lemon (juiced), pinch of paprika, 2 Tbsp. shredded unsweetened coconut, 1 cup romaine lettuce, 1 whole-wheat sandwich thin (or ½ small whole-wheat bun) (1 Green, 1 Red, 1 Yellow, 1 Orange, 1 Blue)
How to Make This Easy 21 Day Fix Meal Prep
Prep the vegetables and herbs: Rinse romaine lettuce, allow to air dry, and chop 10¼ cups. Rinse spring lettuce mix and allow to air dry. Remove the skin from one red onion and dice into small pieces. Rinse, deseed, and dice 1 cup red bell pepper Rinse and cut 6 slices of tomato + 3/4 cup chopped tomato. Rinse and dice ⅜ cup (6 Tbsp.) green onion. Rinse and loosely chop ½ cup parsley. Rinse and loosely chop ⅜ cup (6 Tbsp.) cilantro. Rinse, deseed, and slice 3 Tbsp. jalapeño. Store any unused vegetables for future use.
Prep the Healthier Ranch Dressing for the Cobb Salad: In a food processor, combine 2 Tbsp. dried parsley. 2 tsp. dried onion flakes. 2 tsp. onion powder. 2 tsp. garlic powder. 1½ tsp. dried dill. 1½ tsp. dried cloves. 1 tsp. salt. 1 tsp. ground black pepper. Pulse until well mixed. Add 1 Tbsp. seasoning to ⅓ cup (2%) plain Greek yogurt. ⅓ cup low-fat buttermilk. mix until well combined. Pour 2 Tbsp. dressing into 3 small containers. Store extra seasoning mix in the pantry Store extra dressing in an air-tight container in the refrigerator for future use.
Make the Cobb Salad: In 3 large storage containers. To each container, add 1¾ cup chopped romaine lettuce. 2 Tbsp. diced green onion. 2 slices of tomato. 3 slices deli turkey. 1 hard-boiled egg.
Make the Tuna Antipasto Salad: In 2 large storage containers. Open and drain the chickpeas and 2 cans of tuna. To each container, add 2½ cups. spring lettuce mix. ½ cup chickpeas. ¾ cup tuna. ½ cup red bell pepper. ¼ cup chopped parsley. Store the lettuce on top of the tuna salad to keep from getting soggy. When ready to eat, drizzle salad with juice from ½ lemon and 2 tsp. olive oil.
Prep the Avocado Shrimp Rolls: Stir together 2 tsp. mustard, juice from 1 lemon, large pinch paprika, and ground black pepper, to taste. Divide dressing between 2 containers and store. Chop the pre-cooked shrimp into large pieces. Divide between 2 containers with ¾ cup shrimp going into each container. When ready to eat, dice ¼ ripe avocado and store remaining in an air-tight container for future use. In a small bowl, toss diced avocado with ¾ cup pre-cooked shrimp and 1 container of dressing. Separate a sandwich thin and top each half with 1 cup chopped romaine lettuce, shrimp mixture, and top with 2 Tbsp. shredded unsweetened coconut.
Prep the Chicken Burrito Bowls: Microwave frozen cauliflower rice per package instructions. Meanwhile, debone the rotisserie chicken and shred the meat. Once cauliflower rice is warm and chicken is shredded, assemble the burrito bowls. To 3 large storage containers, add ½ cup cauliflower rice. ¾ cup shredded rotisserie chicken. 1 cup chopped romaine lettuce. ¼ cup chopped tomato. ¼ cup chopped red onion. 2 Tbsp. chopped cilantro. 1 Tbsp. sliced jalapeño. When ready to eat, top each salad with ¼ diced avocado and 1 tsp. olive oil.
Make the Tropical Overnight Oats: Slice 3 kiwi in half and use a spoon to separate the fruit from the skin; dice kiwi and set aside. Rinse and slice 1½ cups strawberries. In a large bowl, combine 1½ cups old-fashioned oats, 3 Tbsp. chia seeds, 2¼ cups (approx. 18 oz.) Greek yogurt, 1½ tsp. vanilla extract, 3 diced kiwi, 1½ cups strawberries, 3 tsp almond butter. Mix until well combined. Divide mixture between 3 storage containers and refrigerate.
Prep Watermelon and Egg breakfast: Cut 2 cups watermelon into bite-sized pieces. Divide between 2 storage containers. Serve with 2 hard-boiled eggs. Prep the Apple with Peanut Butter snack. Portion 1 tsp. peanut butter into 5 storage containers. Serve with medium apple.
Your 21 Day Fix Meal Prep Grocery List:
- 3 medium kiwi
- 1½ cups strawberries
- 2 cups watermelon
- 5 medium apples
- 2 lemons
- 1 bunch green onions
- 1 large tomato
- 10 ¼ cups romaine lettuce (about 1½ large head)
- 1 large red bell pepper
- 1 bunch parsley
- 5 cups spring lettuce mix
- 12 oz. package cauliflower rice, frozen
- 1 medium red onion
- 1 bunch cilantro
- 1 large jalapeño
- 2 medium avocados
- 18 oz. Greek yogurt, plain, 2%
- 9 hard-boiled eggs
- ⅓ cup (2.7 oz.) Greek yogurt, plain, 2%
- ⅓ cup (2.7 oz.) low-fat buttermilk
- 1 package sliced deli turkey (9 slices)
- 1 rotisserie chicken
- 6 oz. pre-cooked shrimp
- 5 packets or scoops Shakeology
Dry and Canned Goods
- 1½ cups old-fashioned oats
- 15 oz. can chickpeas
- 2 (5 oz.) cans tuna, packed in water
- 2 whole-wheat sandwich thins (or 1 small whole-wheat bun)
- 3 Tbsp. chia seeds
- Vanilla extract
- 5 tsp. peanut butter
- 3 tsp. almond butter
- dried parsley
- dried onion flakes
- onion powder
- garlic powder
- dried dill
- dried cloves
- black pepper
- olive oil
- 4 Tbsp. shredded unsweetened coconut
Leave a Reply
You must be logged in to post a comment.