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No-Cook Meal Prep for the 1,200–1,500 Calorie Level

No-Cook Meal Prep for the 1,200–1,500 Calorie Level

With temperatures breaching the 100s in here in Dallas, the last thing I wanted to do was turn on my stove. I found this No-Cook meal prep plan on the Beachbody Blog and wanted to share it with you. 

This meal prep is ideal for a summer heat wave, or if cooking isn’t one of your strengths, or if you don’t have a lot of time to spend on meal prep.

Follow this guide to make your own no-cook meal prep, complete with step-by-step instructions and a grocery list. It’s made for the 1,200–1,500 calorie range.

Here’s what your meal plan for the week will look like when you’re done.

All_Meals

This Week’s Meal Prep Menu

Breakfast: Overnight Oats with Greek Yogurt and Berries

Lunch (M/W/F): Tuna Niçoise Lettuce Cups

Lunch (T/Th): Roast Beef Salad

Snack (M/W/F): Shakeology, frozen fruit, and unsweetened coconut

Snack (T/Th): Shakeology, banana, and nut butter

Dinner (M/W/F): Asian Chicken Wraps

Dinner (T/Th): Turkey or Veggie Burger with vegetables and hummus

 

BREAKFAST

Overnight Oats with Greek Yogurt and Berries

(¼ cup oats, ¾ cup Greek yogurt, 1 cup fruit = 1 Yellow, 1 Red, 1 Purple)

Breakfasts

LUNCHES

M/W/F: Tuna Niçoise Lettuce Cups

(4 lettuce leaves; ½ cup frozen green beans, thawed; ½ cup cherry tomatoes; 1 can tuna in water; 5 olives = 2 Green, 1 Red, 1 Orange)

Lunches-MWF

T/TH: Roast Beef Salad

(1 cup lettuce, ½ cup cherry tomatoes, ½ cup shredded carrots, 3 oz. deli roast beef,

½ cup beans of any kind, dressing = 2 Green, 1 Red, 1 Yellow, 1 Orange

Lunches-TH

SNACKS

M/W/F: Shakeology with 1 cup frozen fruit and 1 Tbsp. unsweetened coconut = 1 Red, 1 Purple, ½ Orange

T/TH: Shakeology with ½ banana and 2 tsp. nut butter = 1 Red, 1 Purple, 2 tsp.

 

snacks-sized

DINNERS

M/W/F: Asian Chicken Wrap

(3 oz. rotisserie chicken breast; 8 raw, unsalted cashews; one 6-inch whole wheat tortilla; 1 cup shredded cabbage, cilantro or parsley; green onion; Peanut Lime Dressing [¼ cup smooth peanut butter, 2 Tbsp. fresh lime juice, 1 Tbsp. rice vinegar, 2 tsp. finely chopped fresh ginger, 2 tsp. reduced-sodium soy sauce, 2 tsp. raw honey] = 1 Green, 1 Yellow, 1 Red, 1 Blue, 2 tsp.)

Dinner-MWF2

T/TH: Turkey or veggie burger with vegetables and hummus

(1 turkey burger or veggie burger patty [microwave or put in toaster oven to heat], lettuce leaf, tomato slice, mustard, ½ cup baby carrots or chopped bell peppers, ¼ cup hummus = 1 Red, 1 Green, 1 Blue)

Dinners-TH

Your step-by-step plan to assemble the no-cook meal prep:

  1. Make the overnight oats. Place ¼ cup oats and ¾ cup Greek yogurt in a Mason jar or food storage container. Top with one cup of fresh or frozen fruit.
  2. Thaw the frozen green beans, then prepare the Tuna Niçoise Lettuce Cups. Between four lettuce leaves, divide one can of tuna, ½ cup thawed green beans, ½ cup chopped cherry tomatoes, and five chopped olives. Dress with a lemon wedge or balsamic vinegar.
  3. Prepare the Roast Beef Salad. Combine 1 cup lettuce, ½ cup cherry tomatoes, ½ cup shredded carrots, 3 oz. deli roast beef, ½ cup beans of any kind, and dressing. If you are using a mason jar, place the dressing at the bottom and the lettuce on top. If you are using a food storage container, place the lettuce at the bottom. You can dress the salad during the meal prep, or wait until the day you eat it.
  4. Make the Peanut Lime Dressing. Place 2 Tbsp. water, ¼ cup smooth peanut butter, 2 Tbsp. fresh lime juice, 1 Tbsp. rice vinegar, 2 tsp. finely chopped fresh ginger, 2 tsp. reduced-sodium soy sauce, and 2 tsp. raw honey in a blender, and blend until smooth.
  5. Prepare the Asian Chicken Wrap. Set out three food storage containers and place one 6-inch whole wheat tortilla in each. Chop 8 raw, unsalted cashews; chop cilantro or parsley (to taste); and chop green onion (to taste). On top of the tortilla, add 1 cup shredded cabbage, 3 oz. rotisserie chicken breast, cashews, cilantro or parsley, and green onions. Drizzle with 2 Tbsp. Peanut Lime Dressing.
  6. Prepare the turkey or veggie burger. Set out two food storage containers and place a lettuce leaf and a tomato slice in each. Serve with one turkey burger or veggie burger patty that has been microwaved or toasted and topped with mustard. For a side, serve with ½ cup baby carrots or chopped bell peppers and ¼ cup hummus.

GROCERY LIST:

grocery-cart

Protein

3 cans of tuna in water

9 oz. rotisserie chicken breast

6 oz. deli roast beef

2 frozen turkey burger or veggie burger patties

Greek yogurt (32.5 oz.)

Fruit

8 cups frozen fruit (or 3 cups frozen fruit and 5 cups fresh fruit)

1 banana

Vegetables

14 lettuce leaves

3 cups lettuce

1½ cup frozen green beans

2½ cups cherry tomatoes

3 cups shredded cabbage

1 bunch cilantro

1 bunch green onion

1 lime

1 knob fresh ginger

1½ cups shredded carrots

1 cup bell peppers

Dry and Canned Goods

1¼ cups oats

Unsweetened coconut

1 jar peanut butter (smooth)

15 kalamata olives

Raw honey

24 cashews

Three 6-inch whole wheat tortillas

½ cup hummus

1 cup beans (any kind)

Shakeology

Pantry

Balsamic vinegar

Rice vinegar

Low-sodium soy sauce

 

No-Cook-Meal-Prep-for-the-1200-1500-Calorie-Level-pinterest

Photos by Hannah Rex

Courtesy of http://www.beachbody.com/beachbodyblog/nutrition/no-cook-meal-prep

 

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