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No Cook Meal Plan

No time to cook? Or maybe cooking isn't one of your strengths? Good news! This no-cook meal plan shows you step-by-step prep of an entire week of wholesome meals without ever turning on your oven. All it takes is a little chopping and stirring. This meal prep is insanely fast and there is almost no clean-up!

This no-cook menu is based on the Portion Fix colored container system that helps you eat the proper combination of macronutrients for your goals. This plan follows the 1800-2100 calorie level, but keep in mind there are many other calorie levels with this portion program, this is just one middle-ground example to help for proper nutrition and weight loss.

 

MENU

Breakfast: Whole-grain waffle with Greek yogurt and fresh berries

Shakeology Snack: Shakeology with strawberries, spinach, and nut butter

Snack: Cottage cheese with cucumber and tomato, and almonds

Lunch (M/W/F): Salad with sliced turkey, and an orange or apple

Lunch (T/Th): Zucchini noodles with chicken sausage and whole grain crackers

Dinner (M/W/F): Tuna salad with white beans and pita bread

Dinner (T/Th): Southwestern salad with rotisserie chicken

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

no cook meal plan

Meals

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BREAKFAST (EVERYDAY)

Whole-grain waffle with Greek yogurt and fresh berries

  • ¾ cup Greek yogurt with one cup berries

  • One whole-grain waffle

1 red, 1 purple, 1 yellow

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MID-MORNING SNACK (EVERY DAY)

Shakeology with strawberries, spinach, and nut butter

  • One scoop Shakeology with ½ cup strawberries, ½ cup blueberries, one cup spinach, and three tsp. peanut butter

1 red, 1 purple, 1 green, 3 tsp.

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AFTERNOON SNACK (EVERY DAY)

Cottage cheese with cucumber and tomato, and almond

  • ¾ cup cottage cheese with ½ cup cucumber and ½ cup cherry tomatoes

  • 12 almonds

1 green, 1 red, 1 blue

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LUNCHES (M, W, F)

Salad with sliced turkey, and an orange or apple

  • 4 oz. sliced turkey

  • one cup lettuce

  • ¼ yellow bell pepper

  • ¼ cup shredded carrots

  • two sliced radishes

  • ¼ cup cherry tomatoes

  • ½ cup shelled edamame

  • 2 Tbsp. vinaigrette

  • one orange or apple

(2 green, 1 red, 1 yellow, 1 orange, 1 purple)

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LUNCHES (T, TH)

Zucchini noodles with chicken sausage and whole-grain crackers

  • One cup zucchini noodles (you can also swap out the zoodles for whole wheat spaghetti and eliminate the whole wheat crackers)

  • 4 oz. chicken sausage

  • ¾ cup tomato sauce

  • 10 kalamata olives

  • whole grain crackers

1 green, 1 red, 1 purple, 1 yellow, 1 orange

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DINNERS (M, W, F)

Tuna salad sandwiches in pita bread

  • One can light tuna

  • ½ cup white beans

  • ¾ cup shredded lettuce

  • 1/4 yellow bell peppers

  • One green onion

  • two tsp. olive oil

  • two tsp. balsamic vinegar

1 red, 2 yellow, 1 green, 2 tsp.

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DINNERS (T, TH)

Southwestern salad with chicken

  • One cup shredded lettuce

  • 4 oz. cooked chicken breast

  • ½ cup black beans

  • ½ cup corn

  • cilantro

  • ½ cup cherry tomatoes

  • 2 tsp olive oil

1 red, 2 yellow, 2 green, 2 tsp.

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Step-by-Step Prep

  1. Place ¾ cup plain lowfat Greek yogurt in a food storage container. Top with one cup mixed berries (or other fresh fruit). Serve with one whole-grain, frozen waffle that has been thawed or toasted.

  2. Prepare smoothie bags for your Shakeology snack. Measure ½ cup each of strawberries and blueberries, 1 cup of spinach, and 3 tsp. nut butter into a bag and refrigerate. You do not need to remove the leafy strawberry tops; they blend up perfectly, just like the spinach does. You can also measure out the nut butter when you make your shake, if you prefer. To prepare you smoothie, pour one pre-portioned smoothie bag into a blender with Shakeology, water, and ice, then blend.

  3. Fill five plastic bags or small containers with 12 raw almonds. Arrange five small food containers and place ¾ cup cottage cheese into each. Top each with ½ cup cucumber slices and ½ cup cherry tomatoes. For extra flavor, these can be topped with pepper, smoked paprika, hot sauce, or balsamic vinegar if desired.

  4. Place one cup spinach (or lettuce) into each of three food containers. Top each with ¼ chopped yellow bell pepper, ¼ cup shredded carrots, two sliced radishes, ¼ cup cherry tomatoes, and ½ cup frozen, shelled edamame. Divide 12 oz. sliced deli turkey evenly between the containers. Serve with your favorite vinaigrette and an orange (or apple).

  5. Use a spiralizer or follow these instructions to to make noodles out of two zucchinis: Using a vegetable peeler, cut each zucchini into lengthwise strips about ⅛ inch thick. Turn each zucchini slightly after cutting each strip to work evenly around the outside, stopping when you hit the seeds at the core. Discard cores. Cut slices lengthwise into ½-inch ribbons. Divide zucchini noodles evenly between two food containers. Top each with one fully cooked chicken sausage, ¾ cup marinara sauce, and 10 olives. When it’s time to eat, heat for two to three minutes in a microwave. Serve with one yellow container filled with whole grain crackers.

  6. Prepare tuna salad for pita sandwiches. In a medium bowl combine three cans of tuna, drained, one can of white beans that have been drained and rinsed, the rest of the chopped yellow bell pepper (about ¼ pepper), three chopped green onions, and salt and pepper to taste. Drizzle with two Tbsp. olive olive and two Tbsp. balsamic vinegar, and stir to combine. Prepare three food containers each with 1 cup spinach (or lettuce). Divide tuna mixture evenly between the containers and place in refrigerator. When it’s time to eat, stuff the tuna and lettuce into two halves of a whole grain pita. It’s best to keep the pita separate from the tuna salad until it’s time to eat to prevent the bread from getting soggy.

  7. Fill two food containers each with 1½ cups of shredded lettuce. In a medium bowl, combine one cup canned black beans that have been drained and rinsed, one cup frozen corn, one cup halved cherry tomatoes, four tsp. olive oil, and as much cilantro as you want. Divide bean mixture evenly between the two containers. Chop two cooked chicken breasts (or rotisserie chicken breasts), divide evenly between the containers and place in the fridge. OPTION: Instead of eating this dish as a salad, omit the corn, and when it’s time to eat, wrap all ingredients in a whole grain tortilla.

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