20 Easy Meal Prep Ideas for People who Hate Cooking

Written By


Expert Reviewed By

Dr. Lauryn Lax, OTD, MS

Dr. Lauryn, OTD, MS is a doctor of occupational therapy, clinical nutritionists and functional medicine expert with 25 years of clinical and personal experience in healing from complex chronic health issues and helping others do the same.

Meal Prep 1080X675 1 | 20 Easy Meal Prep Ideas For People Who Hate Cooking

Hate the idea of cooking?! Wish meal prep was easy or that you had easy meal prep ideas to replace boring chicken and broccoli?

Sometimes we all do.

Face it, life happens.

Getting home late happens.

Poor preparation happens.

Feeling like a Stretch Armstrong doll happens.

And sometimes you just want to eat something that doesn’t take 4 hours on a Sunday afternoon to meal prep for the week.

I’ve got your back: 20 easy meal prep ideas (for people who hate cooking) to be exact.

In fact, these meals are so easy (and require minimal cooking) that you may as well say, you don’t have to “meal prep” these at all.


  • Crockpot Shredded Chicken Stuffed Sweet Potato.
    Throw 1 cup bone broth + 2 lbs. chicken breast into crockpot. Add 1 tbsp. apple cider vinegar, sea salt and 1 tbsp. coconut aminos. Cook on low 4-6 hours. Serve stuffed into a sweet potato with Coconut Butter  & Nutritional Yeast on top.
  • Chicken Salad
    Rotisserie Chicken or Shredded Chicken + 1-2 tbsp. Paleo mayo. Wrap in a Collard Green or Lettuce Wrap. Serve with plantain chips or roasted “carrot fries.”
  • Crispy Chicken Thighs.
    Set oven to 400-degrees. Place 1-2 lbs. boneless skinless pastured chicken thighs into baking ware dish. Season with 1-2 tbsp. dijon mustard, 2 tbsp. coconut aminos, garlic powder and sea salt. Bake for 40-45 minutes. Serve alongside sautéed greens or roasted asparagus.
  • Whole Herb Crusted Chicken.
    Set oven to 400-degrees. Wash and dry chicken. Season with 2 tbsp. melted ghee, sea salt, garlic powder and optional Italian seasoning. Squeeze fresh lemon or lemon juice. Bake for 60 minutes. Voila chicken for the week! (Lazy Lazy Chef Option: Pick up a rotisserie chicken from Whole Foods or a natural grocery store with minimal additives to keep on hand)
  • Chicken Sausage.
    Cook frozen chicken sausage patties or links (like Applegate Farms Organics) on the stove top (medium low heat) for 3-4 minutes each side. (Can also cook in microwave). Top with avocado.
  • Thai Chicken Soup
    Add 4 cups bone broth, 2 cups water, 1 can coconut milk to pot on stove. Heat on medium low. Add in 6 oz. sliced mushrooms with seasonings: juice from 1 lime (or 1 tbsp. lime) 1 tbsp. lemon juice, 2 tsp. ginger powder, 1 tbsp. turmeric, 1 tbsp. fish sauce or coconut aminos, and sea salt to taste. Heat on medium low 10-15 minutes. Add in chicken to serve.

Ground Meat (Turkey, Beef, Bison)

  • Tacos
    Heat pan on medium-low heat with coconut oil. Add 1-2 lbs. ground turkey, beef or bison. Add in 1 tbsp. coconut aminos + 1 tsp. of each: turmeric, onion powder, garlic powder, oregano and sea salt to taste. Bonus: throw in cilantro leaves. Cook until no longer pink. Serve atop salad, wrapped in lettuce wrap or coconut flour tortillas.
  • Burgers
    Season 1-2 lbs. ground meat with 1-2 tbsp. coconut aminos  plus: sea salt, garlic powder and black pepper to taste. Mix together and form into 4-8 burger Cook on stove top in a pan greased with coconut oil on medium-high heat for 4-5 minutes each side, until no longer pink.
  • Meatballs
    Heat oven to 400 degrees. Season 2 lbs. ground meat with 1-2 tbsp. coconut aminos plus: 1/2 tsp. turmeric, ginger, onion powder, and sea salt & black pepper to taste. Mix together and form into 12 meatballs. Bake for 23-25 minutes until the center is light pink. Season with extra sea salt to taste.
  • Hash
    Heat 1 tbsp. ghee or coconut oil in large skillet on medium high heat. Toss in mushrooms, diced butternut squash or sweet potato and 2-3 garlic cloves to soften. Then add in 1-2 lbs. ground meat. Season with 1-2 tbsp. coconut aminos, sea salt and black pepper. Cook until almost done. Toss in washed baby spinach or other greens of choice. Cover with lid and cook on low for 5-7 minutes, until greens are wilted.
  • Stir Fry
    Heat 1 tbsp. coconut oil in skillet on medium high heat. Add in 1-2 lbs. ground meat. Season liberally with sea salt, 1-2 tbsp. coconut aminos, 1 tsp. ginger, 1 tsp. onion powder, 1 tsp. garlic powder, 2 tsp. fish sauce (optional). Cook until almost no longer pink. Toss in frozen “California” blend or “Asian” blend veggies, or fresh shitake mushrooms, spinach greens, carrots and bell peppers. Cover with lid and cook on low for 7-10 minutes.
  • Chili
    Heat 1 tbsp. coconut oil in skillet on medium high heat. Add in 1-2 lbs. ground meat. Season liberally with sea salt, 1-2 tbsp. coconut aminos, 1 tsp. oregano, 1 tbsp. chili powder, 1 tbsp. cumin, and 2 tsp. cinnamon. Add in 1 can diced tomatoes (unsalted, no sugar). Cook until meat is cooked through.Anti-inflammatory option: No chili powder, cumin or tomatos.
    Sub: Seasonings (sea salt, 1 tsp. onion powder, 1 tsp. garlic powder and 2 tsp cinnamon), and instead of tomatoes add 1 cup chopped carrots, butternut squash or sweet potatoes

Grab or Heat & Eat

  • “Unwich”
    Add organic deli meat to a Romaine/Collard Green Wrap or Coconut Flour tortilla. Dress with Avocado or Paleo Mayo or Paleo Ranch or Grass-fed Cheese.
  • Eggs & Bakey
    Whisk 2-6 pastured eggs in a bowl with fork until frothy. Pour into pan seasoned with ghee and cook on medium heat, scrambling. Toss in greens, asparagus, mushrooms or other veggies of choice. In separate pan, fry organic bacon strips. Serve topped with avocado or salsa.
  • Banana Pancakes
    Mix 1 ripe banana with 2 pastured eggs and 2 tbsp. sun-butter or almond butter and cinnamon to taste. Whisk and mash until batter forms. Pour 1/3 batter into pan seasoned with coconut oil or ghee on stove and cook on medium low heat, flipping like an omelet when golden brown on one side.
  • Microwave Sweet Potato
    Wash and dry sweet potato. Dice with fork. Wrap in wet paper towel and cook in microwave 5-7 minutes until soft. Serve with shredded chicken, ground meat, tuna or salmon and wilted greens.
  • Tuna or Salmon Salad
    Add 1-2 tbsp. paleo mayo to can of wild caught tuna or salmon. Mix in add-ins of choice (plantain chips, raw nuts or seeds, sliced apples or grapes, celery or cucumbers, dijon mustard, and/or dried cranberries).
  • Go-To Smoothie
    Add 6-8 oz. coconut milk + ice (makes it thicker) + 1/2 banana or 1/2 cup frozen berries + 1 scoop beef isolate or collagen powder + 1/2 avocado or 1 tbsp. sun-butter + LOTS of greens. Blend and drink!
  • Parfait
    Mix 1 cup grass-fed plain full-fat yogurt with 2 tbsp. raw nuts, berries or plantain chips, cinnamon and (optional) carob powder (chocolate) or pinch liquid stevia.

Kitchen Sink Salad
Top greens of choice with protein of choice (chicken, tuna, salmon, deli meat, steak, sardines, etc.), add in 1 hearty veggie (cold sweet potatoes, steamed beets, diced butternut squash) and 1 green veggie (asparagus, green beans, frozen broccoli, cucumbers). Top with 1-2 healthy fats (Paleo Ranch, coconut butter, avocado, olives, oil & vinegar, raw nuts and seeds, etc.). Eat up.

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