10 Easy Fall Meal Prepping Ideas

Fall is a season of change. Why not take advantage of what the season has to offer and switch it up in the kitchen? Don’t worry, with a little planning and meal prepping, you can save time and ensure your family enjoys delicious and nutritious meals without the added stress. Read on to explore ten easy meal prepping ideas for the season.

What’s in Season?

First off, let’s begin with what is in season right now. Cooking and meal prepping with these seasonal fruits and veggies help save you money and add seasonal flavor to your dishes. Some of my favorites right now are apples, mango, cranberries and pumpkin for fruit. For veggies I love beets, broccoli, brussels sprouts, and butternut squash.

How do I Start Meal Prepping?

My suggestion is to start small. Choose a day of the week that typically works best for you. Mine is usually Sun mornings but occasionally I prep on Saturdays. I set aside 1-2 hours depending on my week. You can start smaller and work your way up. In the beginning, you could start with breakfast meal prep. Next you could add lunch prep. Then dinner and finally some snack prep. Once you get a good system going it really doesn’t take long to get this done.

Breakfast:

Overnight Oats

Start the day off with a nice warm (or cold) bowl of overnight oats. I prep mine on Sundays for the week then heat in the mornings. Combine oats, milk of your choice, and your favorite toppings like apples, pumpkin, cranberries, protein powder, nuts, nut butter, seeds, spices, and/or honey. Mix and match to make different flavor combinations.

Assembly:

I set up 5 mason jars on my counter and add ingredients to all jars in an assembly line fashion. It makes pretty quick work. Mix all ingredients to combine. Store the mixture in the refrigerator overnight and enjoy a ready-to-heat breakfast in the morning. You can find tons of seasonal recipes on Pinterest, there is bound to be a few that suit your taste buds.

Veggie Packed Egg Cups

Whip up a batch of egg cups filled with an assortment of vegetables, cheese, eggs, and spices. First, crack 12 eggs in a bowl and whisk until combined. Then add whatever ingredients you want. Bake them at 350 degrees for 22-25 in a well-greased muffin pan. Cooking times may vary due to the type of ingredients used. Then refrigerate or freeze for a quick, protein-packed meal or snack later in the week. If I am being honest, we usually go through these in a couple of days. I often make 2 batches for this reason. We enjoy these for breakfast, lunch, and dinner too! You could also make this recipe in a casserole dish if that works best for you.

Avocado Toast with Feta and Tomato

This is more of a make on the go type breakfast. Everyone is different and this might suit you better. You just need a few ingredients on hand. Toast a slice of Ezekiel bread and top with half an avocado mashed. I like to add a bit of lime juice and Nature Seasoning to mine, but you do you. Then sprinkle feta cheese and some diced tomato on top.

You could also switch out the avocado with nut butter and top with bananas and cinnamon. They are both delish!

I usually pair with a hard boiled egg for a little extra protein to start my day. Hard boiled eggs are a staple in my meal prepping. I eat them as is for a quick snack sprinkled with everything bagel seasoning or I slice them and add to salads.

Lunch:

In the fall I like to replace my summer salads with hearty soups and stews. I am still a big salad eater but when the colder weather comes, I prefer warm meals. These make great dinners as well. Another meal prep strategy is to batch cook. It works well for soups and stews. I usually double the recipe and freeze half for later. If I am going to use the extra portion for lunches, I refrigerate or freeze the extras in individual containers. If I plan to use the extra portion for dinner, I just freeze in one large container for a later date. Here are a couple recipes to add to your fall recipe ideas.

Autumn Veggie Soup:

This soup is chock full of veggies like butternut squash, carrots, celery, onion, and zucchini. I found this recipe from Joyous Health on Pinterest click here for full recipe. One of the comments said one of the followers added some dill and it was delicious. I am definitely going to try this!

Mediterranean Beef Stew:

This next recipe is one I prep the night before. I take out my frozen stew meat, cut my zucchini, and gather all the other ingredients for easy assembly in the morning. Line the bottom of your crockpot with sliced zucchini and sprinkle with cinnamon. I use 2 medium zucchini and cut the slices in half for bite sized pieces. Next, I add 2 pounds of stew meat on top of the zucchini. Next, I add 2 small cans of stewed or diced tomatoes and sprinkle with more cinnamon. If you like your stew to be a bit soupier you can add 1 cup of beef stock. Salt, pepper, and garlic to taste. I use stock if I am not going to be home when cooking just in case it is in there longer than 6 hours so it doesn’t dry out. Cook on low for 6-8 hours. Serve as is, over quinoa, or with a slice of sourdough bread. YUM!

Dinner:

Pan Roasted Veggies with your choice of protein:

I usually cut a bunch of veggies during my Sunday prep as well as cook a large batch of chicken in my Instant Pot with some chicken broth, herbs, and spices. On busy nights I use whatever is leftover for veggies and throw them on a sheet pan with some olive oil, balsamic vinegar, and spices of your choice. Once the veggies are nearly done roasting, I add in my chicken to warm it up and round out the meal. If I haven’t prepped any chicken for the week I have also used chicken sausage, or ground turkey cooked and seasoned to your preference while veggies are cooking. This meal comes together so quickly and clean up is a breeze!

Turkey Chili:

There are varying ways to put together a turkey chili, but I almost always cook mine in the crockpot. I chop whatever veggies I am adding (usually onions and peppers) the night before or during my Sunday prep. I add the ground turkey, veggies, tomato sauce, and spices to the crockpot in the morning and cook on low all day. Then when it’s time for dinner all I have to do is serve!

Spaghetti Squash:

I have been making spaghetti squash for years by baking it in the oven but I recently saw a video where the women cut her spaghetti squash in half and cooked it in the crockpot. First place your ground turkey in the bottom of the crockpot. Then pour in your favorite sauce. Next place your spaghetti squash in the crockpot cut side down. Cook on low for 6-8 hours depending on the size of your squash.

Stir Fry

I love using the extra veggies in my refrigerator to whip up a quick and easy stir fry. Chop veggies if not already chopped from prep or you can even use a frozen stir-fry blend. Then I usually add my protein. Most of the time that means the chicken that I prepped on Sunday in the Instant Pot. Then season with garlic, salt, pepper, and others spices of your choosing. I added a little red pepper flake to the one pictured. I serve as is, but you can serve over rice or quinoa as well.

Freezer Meals

Prepare and freeze complete meals such as casseroles, soups, or stir-fries. This way, you can simply reheat the meals on busy days, ensuring a home-cooked dinner without the hassle. Make a double batch of your family favorites and eat one the day you make it and freeze the extra batch. If you did this once a week you will always have a back-up for when things don’t quite go as planned or you just don’t feel like cooking.

Meal prepping can be a lifesaver on busy nights. By incorporating these ten easy ideas into your routine, you can save time, reduce stress, and provide your family with delicious and nutritious meals all season long. Embrace the power of planning ahead and enjoy a well-deserved break while ensuring your loved ones are content and well nourished.

Speaking of planning ahead, have you heard about my 30 day Thriving Through the Holidays challenge? Read all about it in last week’s blog post. Questions? Email me at [email protected]. Ready to sign up? Register here.

Enjoy the rest of your long week-end!

Wishing you much love, health, and happiness,

Christine