9 Easy, No-Cook Meal Prep Hacks for Hot Weather

9 Easy, No-Cook Meal Prep Hacks for Hot Weather

Meal prepping is an excellent way to promote healthy eating, control portion sizes, and save time on your busy weeknights. When it’s hot out though, you may want some options that taste great but don’t involve the stove! Today our experts share their best meal prep hacks without the heat. (Curious about WHY to meal prep? Check out this article.)

1. Mason Jar Salads
Layer salad ingredients like chopped vegetables, cooked beans, grains, and leafy greens in a mason jar. Add the dressing at the bottom, the heartier vegetables on top, and then lettuce at the very top, so the salad stays fresh. Just dump into a bowl and eat when ready!

2. Fruit and Yogurt Parfaits
Layer unflavored Greek yogurt into a small mason jar. Top with fresh fruits and nuts. You can top with granola too but we recommend adding this when you are ready to eat it so it doesn’t get soggy. Parfaits make for refreshing breakfasts or a high protein snacks.

3. Opt for Raw Veggies
When it comes to eating more fiber-rich veggies in the summertime, raw is the most heat-effective way! Our family loves raw carrots, broccoli and more with dips like hummus or homemade ranch. When you get home with your produce, wash & dice it right away and then store directly in the fridge. It’s easy to pull out when you are ready to mealtime.

4. Make Soup in a Blender
Gazpacho is a great summer option. Blend tomatoes, cucumbers, bell peppers, garlic, and onions with olive oil and vinegar for a chilled soup that's both refreshing and nutritious. Make a double quantity and then enjoy for lunches.

5. Overnight Oats
Mini mason jars work great here too! Simply combine oats with your choice of milk or yogurt. Add in a sweetener if you’d like, as well as yummy mix ins like dried fruit, nuts, and seeds in a jar. Let it sit in the fridge overnight for a quick and cool breakfast or snack. Check out this recipe. 

6. Picnic Meals or Charcuterie Boards
We love meals that are made up of lots of small, easy-to-eat, no-cook items. Assemble a variety of cheeses, fruits, nuts, olives, vegetables, and crackers for a no-cook meal that's perfect for sharing. You can chop the cheese and veggies and assemble anything ahead of time.

7. Use a Rice Cooker
This might be cheating just a little bit, as heat is technically required. But you do not need the oven or stove, so your kitchen will not get hot! If you have a countertop rice cooker, you can meal prep a nice big batch of brown rice. Enjoy it as a base for grain bowls throughout the week. Top with a variety of raw veggies, beans, and a tangy vinaigrette for a satisfying meal. (Love this tip? Your Crockpot is another great way to cook in summer.)

No rice cooker? No problem! Buy “microwave rice”. Make sure to check that it does not contain any additional ingredients like oil or flavorings. You want the microwave rice that contains just pre-cooked rice. Pop it in the microwave for an easy option.

8. Bean Salads
This is an ideal meal prep lunch. Use canned beans and rinse very well to remove excess salt. Combine with diced veggies and spices or dressings. Enjoy for several days.  This chickpea salad is divine. Or try our bean & lentil salad. 

9. Tuna or chicken salads
Canned tuna and canned chicken can be a great base for some yummy meals. Always make sure to rinse canned items very well to remove as much excess salt as possible. Tuna and chicken salads hold up well in the fridge for a couple days and are great on top of salads, in wraps or sandwiches, or on a plate alongside raw veggies or crackers.

Mix canned tuna with diced pickles, celery, and apples with mustard and plain Greek yogurt (or mayo).

Mix canned chicken with no-sugar-added salsa, corn, and diced onions.

Conclusion for  Easy, No-Cook Meal Prep Hacks for Hot Weather
The heat of summer does not mean you need to abandon your health or weight goals—or turn to take out. Try these 9 no-cook, hot weather meal hacks to save time & money, meet your goals, and NEVER have to stand over a hot stove.

Looking for healthy, no-cook meals to take the heat out of your summer cooking? Check out this article for more.

Ready to take the next step? Unlock our Meal Plan Bundle to access guided meal plans from a registered dietitian. 97% of clients say that our meal plans are a "good value for the money".