6 Healthy No Prep Meal Ideas To Ease Your Bad Days

6 Healthy No Prep Meal Ideas To Ease Your Bad Days

It’s natural if creating lavish (and tasty! and nutritious!) dinners is the last thing on your mind these days.

 Medically reviewed by Dr K on 30th May 2022.

Skip to Your Favourite Part:

  1. Stock Up On Items
  2. Proteins
  3. Salads
  4. Soups
  5. Meaty Mains
  6. Meatless Mains

6 Healthy No Prep Meal Ideas To Ease Your Bad Days

It’s natural if creating lavish (and tasty! and nutritious!) dinners is the last thing on your mind these days.

Perhaps the COVID-19 pandemic has you tackling a difficult job from home while your children arguing in the background. Maybe financial stress, an unclear future, and a lack of social engagement are beginning to have an impact on your mental health.

Whatever your personal circumstances, there may be days where you simply can’t generate the energy for a nutritious, home-cooked dinner by 5 p.m. That’s very normal. 

There are many low-effort, quick-fix dishes can really sustain us well. It is equally crucial that our meals be balanced and nourishing.

Here’s all you need to know about making healthful, no-prep meals in a hurry.

Source - CNN

Stock Up On Items

Putting together healthy food on the move requires some planning, mainly in conscious grocery shopping.

Stock up on these easy-to-prepare staples to ensure success with no-prep meals.



  • smoked salmon
  • beans like chickpeas or hummus, black beans, cannellini beans, or pinto beans
  • rotisserie chicken
  • turkey or fish burgers
  • eggs
  • tofu
  • block, shredded, and crumbled cheeses


  • whole wheat bread and bread crumbs
  • frozen corn
  • instant brown rice
  • frozen gnocchi (made with wheat or veggies like cauliflower or sweet potato) 
  • premade whole wheat pizza crust, naan flatbreads, and pitas
  • quick-cooking pasta like angel hair, tortellini, or shells

Fruits and veggies

  • baby carrots and other presliced veggies like bell peppers or zucchini
  • frozen veggies like peas, carrots, spinach, and green beans
  • frozen veggie spirals like zucchini and butternut squash
  • bagged greens like kale, spinach, or romaine
  • bagged slaw with cabbage, carrot, or broccoli
  • canned and dried fruits
  • berries

Easy flavour additions

  • mustard
  • mayonnaise
  • olive oil
  • vinegar like balsamic, red wine, and white wine
  • dried herbs and spices
  • grated Parmesan cheese
  • salsa

Once you’ve acquired these goods, you’re ready to attempt the 17 delectable dishes listed below. If you’re searching for salads, soups, or main courses, read on to find out more.


Tuscan Tuna and White Bean Salad

Consider thinking beyond the box! Canned tuna is often used in sandwiches, but it’s also a great protein to add to a fast and simple salad, like this Mediterranean-inspired dinner.

Apple Salad with Chicken and Cherries

This more decadent salad comes together quickly thanks to rotisserie chicken, apples, and dried cherries.

Use dried cranberries for a less costly (but still antioxidant-rich) fruit option.

Mexican Salad

To be completely honest: You’ll have to do some cutting for this salad, but it’ll be worth it when you get that perfect mouthful of creamy avocado and juicy tomato.

To make things even simpler, use a bag of presliced romaine. When you’re in a hurry for dinner, ditch the homemade dressing in favour of a bottled olive oil-based type.


Chilled Cucumber Melon Soup

The recipe for this intriguingly flavoured cold soup is as easy as it gets: Combine all of the ingredients in a blender. Blend until completely smooth. 

15-Minute Miso Soup with Greens and Tofu

Miso, a fermented dish, has been linked to a higher immune system, so this simple Japanese staple is a pandemic win-win.

Serve with a bowl of quick brown rice for extra fibre and complex carbohydrates.

5-Ingredient Black Bean Soup

“Five ingredients" (and “20 minutes") sparked my curiosity.

The spicy flavour of prepared salsa works its south-of-the-border charm in this uncomplicated soup, while canned black beans provide a quick boiling time.

Meaty Mains

Healthier Charcuterie Board

Even if you don’t have any upcoming celebrations, a charcuterie board always seems to add to the party spirit.

Make your own meat and cheese plate with healthy toppings like dried apricots, grapes, whole wheat crackers, and hummus.

Herbed Tuna in Heirloom Tomatoes

It’s heirloom tomato season in the summer. In this low-carb, allergy-friendly meal, make the most of the malformed beauties.

Pair with cheesy bread or a green salad for a more hearty meal.

Smoked Salmon and Peas with Creamy Gnocchi

Another quick dinner that seems to be quite elegant? Oh, definitely!

With just six ingredients, this recipe creates a one-dish meal that’s elegant enough for a company yet quick enough for a busy weekday.

Sheet Pan Turkey Sausage and Vegetables

If you haven’t yet dabbled in the realm of sheet pan meals, now is the time. 

Chop the protein and vegetables, place them on a baking pan, and bake them. Done!

Balsamic Crock Pot Roast

Put a few items in your slow cooker about midday to get a head start on dinner. By the evening, you’ll be well on your way to a fragrant, home-cooked supper.

This easy roast requires just a few ingredients and is made much simpler by using tiny carrots and potatoes that are small enough to cut with a single slice.

Easy Chicken Gyros

The rotisserie chicken comes to the rescue (again)! By making these gyros with presliced pitas, crumbled feta, and store-bought tzatziki, you can adopt the Go Greek no-prep way in no time.

Meatless Mains

Pesto Caprese Grilled Cheese

This exceptionally nice grilled cheese cooked with store-bought pesto and sliced tomato will appeal both for kids and adults.

Shake some greens from a bagged mix, and you’ve got yourself a whole meal.

Zucchini Noodles with Beans, Feta, and Lemon

Don’t have the time (or desire) to spiralised zucchini after work on a Wednesday? Thaw frozen “zoodles" for the basis of this healthful vegetarian main course.

Flatbread Veggie Pizza

Make pizza night a little more unique — and a lot quicker — by using naan flatbreads as the crust.

For a healthful, adaptable meal, top with vegetables and cheese and bake for 10 minutes.

Spicy Chickpea Wraps with Spinach and Avocado

Fact: Sriracha improves everything (or at least it makes everything spicier).

In chickpea wraps with lots of greens, you can load up — or turn it down, depending on your taste.

Loaded Veggie Nachos

Can nachos be healthy? They can if you stuff them with beans, vegetables, and avocado. All that stands between you and this healthy Mexican meal is a few minutes in the oven.

Last Word

When you’re having a bad day, there’s nothing wrong with ordering in. Takeout on repeat, like many temporary cures, isn’t a long-term answer.

Instead, stock your cupboard and refrigerator with the essentials of no-prep meals. Do it for the sake of your health, your bank account, and your stress level.



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