Meal prep is often done on a single day of the week when you have some extra time, such as the weekend. While many meal prep plans call for cooking in order to get meals in casserole dishes and freeze them, some meal prep involves absolutely no cooking whatsoever. Here are some ideas for a no-cooking meal prep plan that still helps you get ready for your various meals in the upcoming week.
Chop Up Vegetables
An easy and simple way to meal prep without cooking anything is to take all your raw veggies for the season and chop them up into smaller pieces. You can also slice some veggies into wedges if you intend to roast them as side dishes. Some vegetables will eventually be skinned, so it is up to you whether you want to remove the skin before or after meal prepping with them. For example, you can remove the skin from your zucchini and other squash, then chop them up and place in plastic containers. In each container, try to have a combination of chopped veggies that tend to go together with similar meals.
Marinate Your Meat
Just because you aren’t cooking any meat yet, doesn’t mean you can’t use it for meal prep! In fact, just separating the meat into portion-size containers for later is a big help. Then you don’t need to cook the entire package of chicken breasts, but just remove one freezer bag or container with a single chicken breast for your dinner. Another way to meal prep with your meat without cooking is to put it in a container and add your marinade. The longer it sits in the marinade, the more flavorful it will be when it is time to cook it.
Put Together Oatmeal in a Jar
If you like to have overnight oats, you can also prep these beforehand. Take some mason jars and add a single portion size of oatmeal to the bottom of the jar, then include your different toppings on top of each jar. Each jar of oatmeal can be a different flavor or recipe, such as an apple cinnamon oatmeal jar, a mixed berry oatmeal jar, or a strawberries and almonds oatmeal jar. These are all ready to cook the night before you intend to have a delicious oatmeal breakfast.
Spiralize Your Veggies
If you like to have vegetable pasta, a spiralizer is going to be your new best friend. Instead of trying to slice them as thin as possible, you just use a spiralizer, which gives you pasta-like strings of your favorite veggies. Zucchini and squash is a favorite for veggie pasta, though you can experiment with other vegetables as well.