13 Easy Cold Meal Prep Ideas Perfect for On-the-Go

Meal prepping doesn’t always mean heating things up! If you’re on the go and need delicious, satisfying meals that you can grab and eat cold, this is the perfect guide for you. From refreshing salads to savory wraps, these cold meal prep ideas are easy to make and packed with flavor, ensuring you stay nourished and energized throughout your busy day.

Mediterranean Chickpea Salad With Feta

This Mediterranean Chickpea Salad is a colorful and nutritious option for anyone looking for a cold meal prep idea. The vibrant mix of ingredients makes it not only appealing to the eye but also packed with flavor. You’ll find chickpeas, cucumbers, red onions, olives, and feta cheese all tossed together in a light dressing. It’s perfect for busy days when you need something quick and satisfying.

The chickpeas provide a hearty base, while the fresh vegetables add crunch and brightness. Feta cheese brings a creamy texture and a salty kick that ties everything together. This salad is great for lunch or as a side dish at dinner. Plus, it’s easy to make ahead of time and store in the fridge!

Here’s how you can whip up this delightful salad:

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cucumber, diced
• 1/2 red onion, thinly sliced
• 1/2 cup black olives, pitted and sliced
• 1/2 cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. In a large bowl, combine the chickpeas, cucumber, red onion, olives, and feta cheese.
2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. Garnish with fresh parsley before serving.
5. Store in the fridge for up to 3 days. Enjoy cold!

Crunchy Asian Noodle Salad With Peanut Dressing

This Crunchy Asian Noodle Salad is a perfect choice for anyone looking for a quick, no-reheat meal. The vibrant colors of the fresh vegetables, like bell peppers and green onions, make it visually appealing. The noodles are tossed in a creamy peanut dressing that adds a rich flavor to every bite.

It’s a great option for lunch or dinner, especially when you’re on the go. The salad is not only satisfying but also packed with nutrients. You can customize it by adding your favorite veggies or proteins, making it versatile for any taste.

Let’s get into how to make this delicious salad!

Ingredients

• 8 oz. cooked noodles (like soba or rice noodles)
• 1 cup shredded carrots
• 1 red bell pepper, thinly sliced
• 1/2 cup chopped green onions
• 1/4 cup chopped cilantro (optional)
• 1/2 cup creamy peanut butter
• 2 tablespoons soy sauce
• 2 tablespoons rice vinegar
• 1 tablespoon honey or maple syrup
• 1 tablespoon sesame oil
• 1-2 tablespoons water (to thin the dressing)

Instructions

1. Prepare the Noodles: Cook the noodles according to package instructions. Drain and rinse them under cold water to stop the cooking process.
2. Make the Dressing: In a bowl, whisk together peanut butter, soy sauce, rice vinegar, honey, sesame oil, and water until smooth. Adjust the consistency with more water if needed.
3. Combine Ingredients: In a large bowl, mix the cooked noodles, shredded carrots, sliced bell pepper, and green onions. Pour the dressing over the salad and toss to coat everything evenly.
4. Serve: Garnish with chopped cilantro if desired. This salad can be served immediately or stored in the fridge for up to 3 days.

Savory Overnight Oats With Almonds And Berries

Overnight oats are a fantastic option for a quick and healthy breakfast. They’re easy to prepare and perfect for busy mornings. This recipe combines creamy oats with fresh berries and crunchy almonds, making it a delightful choice for anyone on the go.

The image showcases a beautiful jar filled with layers of oats, vibrant berries, and slivers of almonds. The colors pop, inviting you to dig in. You can see the creamy texture of the oats, complemented by the juicy berries and the nutty crunch of the almonds. This meal not only looks good but is also packed with nutrients.

To make these savory overnight oats, you’ll need just a few ingredients. The preparation is simple, and you can customize it to your taste. Let’s get started!

Ingredients

• 1 cup rolled oats
• 2 cups almond milk (or any milk of your choice)
• 1 tablespoon honey or maple syrup
• 1/2 teaspoon vanilla extract
• 1/2 cup mixed berries (strawberries, blueberries, raspberries, blackberries)
• 1/4 cup sliced almonds
• Pinch of salt

Instructions

1. Combine the oats, almond milk, honey, vanilla extract, and salt in a jar or bowl. Stir well to mix.
2. Add the mixed berries and sliced almonds on top of the oat mixture.
3. Cover the jar or bowl and refrigerate overnight (or for at least 4 hours).
4. In the morning, give the oats a good stir. You can add more milk if you prefer a thinner consistency.
5. Top with additional berries and almonds before serving. Enjoy your delicious and nutritious breakfast!

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Chilled Pasta Salad With Pesto And Veggies

This chilled pasta salad is a fantastic option for those busy days when you need something quick and tasty. The vibrant colors of the cherry tomatoes and fresh basil make it visually appealing, while the pesto adds a burst of flavor. Tossed with rotini pasta and crisp veggies like zucchini, this dish is not only refreshing but also satisfying.

Making this salad is super easy. Start by cooking your pasta until al dente, then rinse it under cold water to stop the cooking process. Mix in your favorite pesto, and add in halved cherry tomatoes and sliced zucchini. A sprinkle of parmesan cheese on top brings it all together. This salad can be made ahead of time and stored in the fridge, making it perfect for meal prep!

Ingredients

• 8 oz rotini pasta
• 1 cup cherry tomatoes, halved
• 1 medium zucchini, sliced
• 1/2 cup pesto
• 1/4 cup grated parmesan cheese
• Salt and pepper to taste
• Fresh basil leaves for garnish

Instructions

1. Cook the pasta according to package instructions until al dente. Drain and rinse under cold water.
2. In a large bowl, combine the cooked pasta, pesto, cherry tomatoes, and zucchini. Toss until everything is well coated.
3. Season with salt and pepper to taste.
4. Transfer to a serving bowl and sprinkle with parmesan cheese.
5. Garnish with fresh basil leaves before serving.
6. Chill in the refrigerator for at least 30 minutes before serving for the best flavor.

Tasty Hummus And Veggie Wraps

Hummus and veggie wraps are a delightful option for anyone looking for a quick, healthy meal. These wraps are colorful, packed with nutrients, and super easy to make. You can enjoy them for lunch, a snack, or even a light dinner. The combination of fresh vegetables and creamy hummus makes for a satisfying bite.

To create these wraps, start with a soft tortilla. Spread a generous layer of hummus over the tortilla, then layer in your favorite veggies. Think bell peppers, cucumbers, and spinach for a crunchy texture. Roll it up tightly, slice it into bite-sized pieces, and you’re ready to go!

These wraps are perfect for meal prep. You can make a batch at the beginning of the week and store them in the fridge. They stay fresh and tasty, making them a great grab-and-go option. Plus, you can customize them with different veggies or even add some protein like grilled chicken or chickpeas.

Ingredients

• 4 large tortillas
• 1 cup hummus
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cucumber, sliced
• 2 cups fresh spinach
• 1 cup diced tomatoes
• Salt and pepper to taste

Instructions

1. Spread a layer of hummus evenly over each tortilla.
2. Layer the sliced bell peppers, cucumber, spinach, and diced tomatoes on top of the hummus.
3. Sprinkle with salt and pepper to taste.
4. Roll the tortilla tightly, starting from one end, and slice into bite-sized pieces.
5. Store in an airtight container in the fridge until ready to enjoy.

Zesty Cabbage Slaw With Apples And Carrots

This zesty cabbage slaw is a refreshing and crunchy option for meal prep. It combines crisp cabbage, sweet apples, and vibrant carrots, making it a delightful addition to any lunch or snack. The colors in the slaw are eye-catching, with the bright orange of the carrots contrasting beautifully against the green and purple cabbage. The apples add a hint of sweetness that balances the tangy dressing, creating a perfect blend of flavors.

This slaw is not only tasty but also packed with nutrients. It’s a great way to get your veggies in without needing to heat anything up. Just grab a container, and you’re ready to go!

Ingredients

• 4 cups green cabbage, shredded
• 1 cup purple cabbage, shredded
• 1 cup carrots, grated
• 1 cup apples, diced (preferably a sweet variety)
• 1/4 cup fresh cilantro, chopped
• 1/4 cup apple cider vinegar
• 2 tablespoons olive oil
• 1 tablespoon honey or maple syrup
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the green cabbage, purple cabbage, grated carrots, diced apples, and chopped cilantro.
2. In a separate small bowl, whisk together the apple cider vinegar, olive oil, honey or maple syrup, salt, and pepper.
3. Pour the dressing over the cabbage mixture and toss until everything is well coated.
4. Let the slaw sit for about 15 minutes to allow the flavors to meld. This also helps soften the cabbage slightly.
5. Serve immediately or store in the fridge for up to 3 days. Enjoy it as a side dish or a light lunch!

Protein-Packed Tuna Salad With Avocado

This protein-packed tuna salad with avocado is a fantastic option for anyone looking for a quick, nutritious meal. The vibrant colors in the image showcase the fresh ingredients, making it not only tasty but also visually appealing. The creamy avocado pairs perfectly with the tuna, adding healthy fats and a smooth texture.

The combination of crunchy vegetables like bell peppers and red onions adds a nice crunch, while the cilantro brings a burst of freshness. This salad is perfect for meal prep, as it can be made ahead of time and enjoyed cold, making it ideal for busy days.

To make this delicious tuna salad, you'll need a few simple ingredients and just a few minutes of your time. It's a great way to fuel your day without the need for reheating. Let's get into the recipe!

Ingredients

• 1 can of tuna, drained
• 1 ripe avocado, diced
• 1/2 cup diced bell pepper (any color)
• 1/4 cup red onion, finely chopped
• 1/4 cup chopped fresh cilantro
• 1 tablespoon lime juice
• Salt and pepper to taste

Instructions

1. In a medium bowl, combine the drained tuna and diced avocado.
2. Add the diced bell pepper, red onion, and cilantro to the bowl.
3. Drizzle lime juice over the mixture and season with salt and pepper.
4. Gently mix everything together until well combined, being careful not to mash the avocado too much.
5. Serve immediately or store in an airtight container in the fridge for up to two days.

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Sweet Fruit And Yogurt Parfaits

Sweet fruit and yogurt parfaits are a delightful way to enjoy a nutritious meal without any cooking. They are perfect for busy mornings or a quick snack on the go. Layered with creamy yogurt, fresh fruits, and crunchy granola, these parfaits are not just tasty but also visually appealing.

To make your parfait, start with a clear glass to showcase the beautiful layers. Begin with a scoop of yogurt at the bottom, followed by a layer of granola. Next, add a mix of your favorite fruits like strawberries, blueberries, and bananas. Repeat the layers until you reach the top, finishing with a sprinkle of granola and a few pieces of fruit for garnish.

This simple recipe is versatile. You can switch up the fruits based on what’s in season or what you have on hand. The combination of textures and flavors makes each bite enjoyable. Plus, these parfaits are great for meal prep. Just assemble them in advance and grab one when you're ready to eat!

Easy Caprese Salad With Balsamic Drizzle

Caprese salad is a classic dish that’s fresh, colorful, and super easy to make. This salad features juicy tomatoes, creamy mozzarella, and fragrant basil, all drizzled with a rich balsamic glaze. It’s perfect for a quick lunch or a light dinner, especially when you’re on the go.

The vibrant colors of the red tomatoes, white mozzarella, and green basil make this dish visually appealing. The balsamic drizzle adds a sweet tang that complements the flavors beautifully. You can prepare this salad in just a few minutes, making it a fantastic option for meal prep.

To make your Caprese salad, you’ll need fresh ingredients. Start with ripe tomatoes and high-quality mozzarella. Fresh basil leaves are a must for that aromatic touch. The balsamic glaze can be store-bought or homemade for an extra special touch.

Ingredients

• 4 ripe tomatoes, sliced
• 8 oz fresh mozzarella, sliced
• 1 cup fresh basil leaves
• 2 tablespoons balsamic glaze
• Salt and pepper to taste

Instructions

1. Layer the sliced tomatoes and mozzarella on a serving plate, alternating between the two.
2. Tuck fresh basil leaves in between the layers.
3. Drizzle balsamic glaze over the top.
4. Sprinkle with salt and pepper to taste.
5. Serve immediately or refrigerate for later. Enjoy your fresh Caprese salad!

Savory Greek Yogurt Dip With Veggies

This savory Greek yogurt dip is a fantastic choice for meal prep. It’s creamy, tangy, and pairs perfectly with a colorful array of fresh veggies. The dip is not only tasty but also packed with protein, making it a healthy snack option for busy days.

The image showcases a luscious bowl of Greek yogurt dip, drizzled with olive oil and garnished with fresh herbs. Surrounding the dip are vibrant vegetables like cucumbers, carrots, and bell peppers, adding a crunchy texture that complements the smooth dip.

To make this dip, you’ll need just a few simple ingredients. It’s easy to whip up and can be stored in the fridge for several days. Perfect for on-the-go snacking or as a party appetizer!

Ingredients

• 1 cup plain Greek yogurt
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 clove garlic, minced
• 1 teaspoon dried dill or fresh dill, chopped
• Salt and pepper to taste
• Assorted fresh veggies (carrots, cucumbers, bell peppers, etc.)

Instructions

1. In a mixing bowl, combine the Greek yogurt, olive oil, lemon juice, minced garlic, and dill.
2. Mix well until all ingredients are fully incorporated.
3. Add salt and pepper to taste, adjusting as needed.
4. Transfer the dip to a serving bowl and drizzle with a little extra olive oil on top.
5. Serve with a platter of assorted fresh veggies for dipping.

Delicious Egg Salad Lettuce Wraps

Egg salad lettuce wraps are a fantastic choice for a quick, healthy meal. They are light, refreshing, and perfect for on-the-go eating. The crisp lettuce provides a great crunch, while the creamy egg salad adds a satisfying flavor. This dish is not only easy to prepare but also looks vibrant and appetizing on the plate.

To make these wraps, you’ll need some basic ingredients. Start with hard-boiled eggs, which you can chop up and mix with mayonnaise, mustard, salt, and pepper. For an extra kick, add some chopped green onions and a sprinkle of paprika on top. Wrap the egg salad in fresh lettuce leaves, and you’re all set!

Ingredients

• 4 hard-boiled eggs, chopped
• 2 tablespoons mayonnaise
• 1 teaspoon Dijon mustard
• Salt and pepper, to taste
• 2 green onions, chopped
• 1 teaspoon paprika
• 4 large lettuce leaves (like romaine or butter lettuce)

Instructions

1. In a bowl, combine the chopped eggs, mayonnaise, mustard, salt, and pepper. Mix well until creamy.
2. Stir in the chopped green onions for added flavor.
3. Lay out the lettuce leaves on a plate.
4. Spoon the egg salad mixture into each lettuce leaf.
5. Sprinkle paprika on top for a pop of color and flavor.
6. Serve immediately and enjoy your healthy meal!

Flavorful Bean Salad With Lime Dressing

This bean salad is a vibrant mix of colors and textures, perfect for a quick meal on the go. The combination of black beans, corn, and cherry tomatoes creates a satisfying dish that’s both nutritious and delicious. The fresh lime dressing adds a zesty kick that brightens up every bite.

To make this salad, you’ll need some simple ingredients. Start with canned black beans and corn, rinsed and drained. Add halved cherry tomatoes, diced red onion, and fresh cilantro for a burst of flavor. The lime dressing is made with fresh lime juice, olive oil, salt, and pepper, bringing everything together beautifully.

This salad is not only easy to prepare but also keeps well in the fridge, making it a great option for meal prep. Pack it in a container for lunch or enjoy it as a side dish at dinner. It’s a refreshing choice that doesn’t require any reheating!

Ingredients

• 1 can black beans, rinsed and drained
• 1 can corn, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1/2 red onion, diced
• 1/4 cup fresh cilantro, chopped
• Juice of 2 limes
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the black beans, corn, cherry tomatoes, red onion, and cilantro.
2. In a small bowl, whisk together the lime juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. Let the salad sit for about 10 minutes to allow the flavors to meld.
5. Serve immediately or store in the fridge for later.

Wholesome Sweet Potato And Black Bean Salad

This sweet potato and black bean salad is a fantastic choice for meal prep. It’s colorful, nutritious, and packed with flavor. The combination of roasted sweet potatoes, black beans, corn, and fresh herbs creates a delightful mix that’s perfect for any on-the-go meal.

The vibrant colors in the salad make it visually appealing. You’ll see the bright orange of the sweet potatoes, the deep black of the beans, and the sunny yellow of the corn. Topped with creamy avocado and a sprinkle of feta cheese, it’s a feast for the eyes and the taste buds.

Preparing this salad is simple. You can roast the sweet potatoes ahead of time and mix everything together for a quick meal. It’s great served cold, making it ideal for busy days. Just pack it in a container, and you’re ready to go!

Ingredients

• 2 medium sweet potatoes, peeled and diced
• 1 can black beans, rinsed and drained
• 1 cup corn (fresh or frozen)
• 1 avocado, sliced
• 1/4 cup feta cheese, crumbled
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. Preheat your oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, salt, and pepper. Spread them on a baking sheet and roast for about 25-30 minutes until tender.
2. In a large bowl, combine the roasted sweet potatoes, black beans, corn, and cilantro.
3. Drizzle lime juice over the salad and mix gently to combine.
4. Top with sliced avocado and feta cheese just before serving.
5. Store in the fridge for up to 4 days. Enjoy it cold or at room temperature!

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