Sometimes we just don’t have the time or energy for a little meal prep. It happens. But, not having food prepared in the fridge is one of the most surefire ways to make the week a bust. So, here’s a guide on what to get from Whole Foods that will keep you moving towards your goals without having to do any actual cooking.


This is how we break it down: Protein, Starch, Veggie, Snacks.


The easiest way to tackle this is to pick up two different kinds of proteins, two starches, two veggies, and then as many snacks as your heart desires. Let’s say you get:

Protein: Mahi Mahi Filets / Turkey Burgers
Starch: Spicy Sweet Potato Fries / Organic Brown Rice
Veggie: Grilled Eggplants / Broccoli Florets

Then, lunch becomes turkey burgers, spicy sweet potato fries, and grilled eggplants. Dinner becomes mahi mahi filets, organic brown rice, and grilled eggplant. You can add fats as needed. Some of these things already have a good source of fats. Otherwise, you can top your meal with olive oil, nuts, avocado, etc. Simple, right?

So, here are suggestions for things you can pick up from Whole Foods for meal prep that require little to no cooking or prep!


It can be hard to find protein that requires no prep but Whole Foods has a decent amount of options. Some include:

  • Lightly Breaded Fish Squares | 365 Everyday Value (frozen)
  • White Shrimp | Whole Catch (frozen)
  • Wild Alaskan Cod topped with Garlic Parmesan Potato | Fishpeople Seafood (frozen)
  • Striped Bass with Roasted Red Pepper Almond Sauce | Love the Wild (frozen)
  • Barramundi Seabass | Australis (frozen)
  • Alaskan Sockeye Salmon Filets | Whole Catch (frozen)
  • Mahi Mahi Filets | Whole Catch (frozen)
  • Tuna Steaks | Whole Catch (frozen)
  • Turkey Burgers | Applegate (frozen)
  • Fully Cooked Turkey Meatballs | Nature’s Rancher (frozen)
  • Gluten-Free Turkey Italian Style Meatballs | Colameco’s (frozen)
  • Bison Patties | Great Range (frozen)
  • Plant-Based Burgers | 365
  • Herb Rotisserie Chicken | Whole Foods (prepared)
  • Grilled Chicken Breast | Whole Foods (prepared)


  • Spelt Green Lentils & Long Grain Brown Rice | 365
  • Barley & Green Lentils | 365
  • 7 Grain & Lentil Blend | 365
  • Cooked White Rice & Cooked Brown Rice | Minsley
  • Potato Gnocchi | Bella Terra
  • Adzuki Bean Burger | Hilary’s (frozen)
  • Black Rice Burger | Hilary’s (frozen)
  • Spicy Sweet Potato Fries | Alexia (frozen)
  • White Quinoa | 365 (frozen)
  • White Rice | 365 (frozen)
  • Whole Grain Brown Rice | 365 (frozen)
  • Root Veggie Hash Browns | Dr. Praeger’s (frozen)
  • Sweet Potato Hash Browns | Dr. Praeger’s (frozen)
  • Butternut Squash | Stahlbush Island Farms (frozen)
  • Meyer Lemon & Parmesan Fingerling Potatoes | Whole Foods (prepared)


  • Cool Cauliflower | Stahlbush Island Farms (frozen)
  • Organic Shiitake Mushrooms | Woodstock (frozen)
  • Grilled Eggplant | 365 (frozen)
  • Rice Cauliflower | 365 (frozen)
  • Broccoli Florets | 365 (frozen)
  • Maple Roasted Brussels Sprouts | 365 (prepared)
  • French Beans | Whole Foods (produce)
  • Crispy Kale Slaw | Whole Foods (produce)


  • Protein-dominant:
    • Chicken Sriracha Bar | Epic
    • Smoked Turkey Breast | 365 (refrigerated)
    • Turkey Jerky | 365
    • Collagen Protein Bar | Bulletproof
    • High Protein Bar | ThinkThin
    • Collagen Peptides | Vital Proteins
  • Carb-dominant:
    • Apple Sauce | 365
    • Irish Oatmeal | McCann’s
    • Overnight Oats | Dave’s Naturals
    • Dried Dates, Pineapple Slices, Turkish Apricots | 365
    • Cheddar Bunnies | Annies
    • Hummus | Whole Foods (refrigerated)
  • Fat-dominant:
    • Roasted & Salted Cashews | 365
    • Honey Cinnamon Peanut Butter & Vanilla Almond Butter | Rx Nut Butter
    • Perfect Bar | Perfect Bar
    • Guacamole (prepared)
  • Mixed Macros
    • Peanut Butter Cups | Justin’s
    • Plant Based Protein Shake | Evolve
    • Moon Cheese | Moon Cheese


  • Pasture-Raised Hard Boiled Eggs | Vital Farms (refrigerated)
  • Egg White Patties | Good Food Made Simple (frozen)
  • Icelandic Skyr Yogurt | Siggi’s
  • Uncured Chicken Bacon | Wellshire (refrigerated)
  • Flapjack Unleashed | Kodiak Cakes
  • Oats and Nut Butter | Wild Friends
  • Vermont Maple Syrup Oatmeal | Good Food Made Simple (frozen)
  • Blueberry Waffles | 365 (frozen)
  • Whole Wheat Pancakes | 365 (frozen)

As you can see, there are tons of options, all of which can be mixed and matched so that your meal prep game is always fun and new. This list is by no means exhaustive so we encourage you to poke around and find options that work best for your macro prescription and your taste buds but this guide is a great starting point in having meal prep done without actually having to meal prep.


Have questions or want to work one-on-one with a coach? Schedule a free introductory call here.

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