Happy Sunday, meal preppers! Here’s another fall inspired weekly meal plan to help you crush the week ahead.
If you’ve never been here before, welcome! My meal prep posts go a little something like this: 1) meal plan (use any or all of it!), 2) snack ideas, 3) links to the containers you see here, and 4) recipes and nutrition info. You can jump straight to the recipes by clicking the “Jump to Recipes” link above, or click the direct link to the individual recipe you want below. Otherwise, just keep scrolling down!
Here’s a quick peek at this week’s recipes. Just click the button below to jump straight to the one you want! Note: the links in the meal plan below will take you to individual recipe pages (separate from this post), but the big teal buttons will take you to the recipe embedded in this post.
The Meal Plan
Day 1
- Breakfast: Instant Pot Pumpkin Steel Cut Oats
- Lunch: Korean Inspired Ground Beef Bowls
- Dinner: Roasted Butternut Squash and Kale Salad with Juicy Air Fryer Chicken
Day 2
- Breakfast: Instant Pot Pumpkin Steel Cut Oats
- Lunch: Chicken with Roasted Butternut Squash and Asparagus
- Dinner: Korean Inspired Ground Beef Bowls
Day 3
- Breakfast: Instant Pot Pumpkin Steel Cut Oats
- Lunch: Roasted Butternut Squash and Kale Salad with Juicy Air Fryer Chicken
- Dinner: Chicken with Roasted Butternut Squash and Asparagus
Day 4
- Breakfast: Instant Pot Pumpkin Steel Cut Oats
- Lunch: Korean Inspired Ground Beef Bowls
- Dinner: Roasted Butternut Squash and Kale Salad with Juicy Air Fryer Chicken
Day 5
- Breakfast: Instant Pot Pumpkin Steel Cut Oats
- Lunch: Chicken with Roasted Butternut Squash and Asparagus
- Dinner: Korean Inspired Ground Beef Bowls
Day 6
- Breakfast: Instant Pot Pumpkin Steel Cut Oats
- Lunch: Roasted Butternut Squash and Kale Salad with Juicy Air Fryer Chicken
- Dinner: Chicken with Roasted Butternut Squash and Asparagus
The Snack Ideas
- Trail mix
- Popcorn
- Celery with peanut butter
- Blueberries and strawberries
- Protein shakes
- Hard boiled eggs
The Containers
Here are the direct links to the containers you see pictured in this post. Note: these are Amazon Affiliate links.
The Recipes
Instant Pot Pumpkin Steel Cut Oats
Servings: servings
Ingredients
- 2 cups unsweetened vanilla almond milk, (16 oz)
- 1 cup steel cut oats, (176 grams)
- 1 cup pumpkin puree, (240 grams)
- 1 cup water, (8 fl oz)
- 1/4 cup maple syrup, (2 fl oz)
- 2 tbsp brown sugar, packed, (25 grams)
- 1 tsp pumpkin pie spice
- 1 tsp vanilla extract, (you could instead use 1/2 tsp maple extract and 1/2 tsp vanilla)
- 1 cinnamon stick
- 1/4 tsp salt
Instructions
- Add all ingredients except pumpkin puree and brown sugar to the Instant Pot bowl and mix until combined.
- Close the lid to the Instant Pot and ensure the spout is set to "Sealing" before turning on high pressure for 6 minutes, followed by 10 minutes of natural release. Once the 10 minutes of natural release are complete, quick release any remaining pressure.
- Stir pumpkin puree and brown sugar into the oats until completely combined.
- Serve with extra almond milk, maple syrup, pecans, whipped cream, or any other desired toppings (not included in nutrition info).
Tips & Tricks
- Click here to log this food into My Fitness Pal.
- This recipe yields almost 3 1/2 cups and each serving size is a generous 3/4 cup.
- If you want to add powdered protein to this oatmeal, mix it in at the same time as the pumpkin and brown sugar.
Nutrition Information
Serving: 293grams, Calories: 282kcal (14%), Carbohydrates: 54g (18%), Protein: 8g (16%), Fat: 4g (6%), Sodium: 234mg (10%), Potassium: 193mg (6%), Fiber: 7g (29%), Sugar: 20g (22%)
Korean Inspired Ground Beef Bowls
Slightly sweet and spicy ground beef is paired with rice, carrot ribbons, broccoli, and rice.
Servings: servings
Ingredients
Korean Inspired Ground Beef
- 1 lb 93/7 ground beef
- 1 bunch green onions, chopped and divided, (100 grams)
- 1/4 cup low sodium soy sauce, (2 fl oz)
- 3 tbsp light or dark brown sugar, (45 grams)
- 1 tbsp fresh grated ginger, (15 grams)
- 3 cloves garlic, minced, (15 grams)
- 1/2 tbsp olive oil, (7 grams)
- 2 tsp red pepper powder/Gochugaru, (5 grams)
- 1 tsp sesame oil, (5 grams)
- 1/2 tsp red pepper flakes
- 1/4 tsp black pepper
Other Ingredients
- 4 cups broccoli florets, (370 grams)
- 1 pouch Ben's Original Ready Rice Long Grain White, (8.8 oz)
- 1 medium carrot, peeled into ribbons, (70 grams)
- Optional sauce: chipotle mayonnaise, (not included in nutrition info)
Instructions
- Prepare the beef. Whisk soy sauce, brown sugar, sesame oil, ginger, garlic, red pepper powder, and red pepper flakes together in a small bowl until well combined. Set aside.
- Heat olive oil over medium-high heat in a large skillet until hot and shimmering. Add ground beef in chunks and cook, breaking apart with a spatula into small pieces until cooked through and no red remains.
- Add sauce and 1/2 of the green onions. Stir to coat the ground beef and simmer for another 1-2 minutes to let the sauce thicken slightly. Remove from heat and serve.
- Prepare the sides and assemble. Place broccoli florets in a microwave safe dish and cover with a very damp paper towel. Microwave on high for 2 to 2 1/2 minutes or until broccoli is bright green and fork tender. Set aside.
- Prepare rice according to package instructions. Add to bottom of serving dish. Top with broccoli and beef. Add carrot ribbons and top with remaining green onions and any desired sauces, like chipotle mayonnaise.
Tips & Tricks
Scan the barcode below or search for “Peanut Butter and Fitness Korean Inspired Ground Beef Bowls” to log this food in My Fitness Pal.
Nutrition Information
Calories: 392kcal (20%), Carbohydrates: 41g (14%), Protein: 30g (60%), Fat: 13g (20%), Cholesterol: 65mg (22%), Sodium: 691mg (30%), Fiber: 7g (29%), Sugar: 17g (19%)
Roasted Butternut Squash and Kale Salad (No Chicken)
Massaged kale is paired with sweet roasted butternut squash, dried cranberries, and a dijon dressing.
Servings: servings
Ingredients
- 8 cups kale, stems trimmed and chopped, (537 grams)
- 2 cups butternut squash, cubed, (325 grams)
- 1/2 cup 50% less sugar dried cranberries, (80 grams)
- 1/3 cup crumbled goat cheese, (37 grams)
- 1/3 cup Fresh Gourmet Honey Roasted Pecan Pieces, (37 grams)
- 1/2 tsp Flavor God Garlic Lover’s Seasoning
- 2 tsp olive oil, divided
- Salt and pepper to taste
Honey Mustard Dressing
- 2 1/2 tbsp olive oil
- 2 tbsp Dijon mustard
- 2 tbsp honey
- 1 tbsp apple cider vinegar
- 1 tsp garlic powder
Instructions
- Pre-heat oven to 400 degrees. Add butternut squash to a foil-lined baking sheet, then drizzle with 1 tsp olive oil and 1/2 tsp Flavor God Seasoning. Toss until evenly coated, then bake for 20 minutes.
- Whisk together all vinaigrette ingredients and set aside.
- Gently massage kale with 1 tsp olive oil. Set aside.
- Divide all ingredients except pecans evenly into 4 serving bowls and toss until evenly coated with dressing. Top with honey roasted pecans before serving.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 335kcal (17%), Carbohydrates: 43g (14%), Protein: 7g (14%), Fat: 18g (28%), Cholesterol: 7mg (2%), Sodium: 318mg (14%), Potassium: 678mg (19%), Fiber: 10g (42%), Sugar: 21g (23%)
Juicy Air Fryer (or Grilled) Chicken
Servings: servings
Ingredients
- 1 lb chicken breast, raw
- 2 cups water
- 3 tbsp Homemade Brine Mix
- 1 tsp olive oil
- 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
- 1/4 tsp chili powder
- salt and pepper to taste
- water
Instructions
- Bring 2 cups water to a boil. Add brine mix and stir until dissolved. Pour over ice in a flat bottomed resealable container. Add chicken, then add additional water until chicken is submerged. Brine for at least 5 hours or up to 12 hours.
- Remove chicken from brine and rinse with cold water. Pat dry on a paper towel, then pound down the thicker end of the chicken breast until they are even thickness across.
- Rub the chicken with 1 tsp olive oil until evenly coated. Season with salt, pepper, chili powder, and Oh My Spice! seasoning.
- Pre-heat the air fryer to 400°F.
- Air fry the chicken at 400°F for 11-12 minutes, or until chicken reaches 160° in the thickest part of the chicken, flipping the chicken halfway through. Set aside to rest for about 3-5 mintes before slicing.
Tips & Tricks
Grill instructions: Follow the same instructions above through Step 3. Pre-heat grill to 400°. Grill chicken 6 minutes on first side, then flip and grill 4-5 minutes on other side until chicken reaches 160° in the thickest part of the breast. Allow chicken to rest for 3-5 minutes before slicing.
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 120kcal (6%), Protein: 25g (50%), Fat: 2g (3%), Cholesterol: 80mg (27%), Sodium: 153mg (7%)
Grilled Chicken and Asparagus with Roasted Butternut Squash
Servings: servings
Ingredients
- 1 lb chicken breast, raw
- 1 bunch asparagus, trimmed, (400 grams)
- 3 1/2 cups butternut squash, cubed, (568 grams)
- 1 tbsp olive oil, divided, (1/2 oz)
- 2 tsp Flavor God Garlic Lover's Seasoning, divided
- 1/2 tsp chili powder
- Salt and pepper to taste
Instructions
- Pound thicker end of chicken down so that the breasts are an even thickness throughout.
- Brine chicken breast overnight in a salt solution like in this recipe.
- Pre-heat oven to 400° and line a baking sheet with aluminum foil.
- Pat chicken dry with a paper towel, then rub with 1 tsp olive oil. Season with salt, pepper, 1 tsp Flavor God Garlic Lover's Seasoning, and 1/2 tsp chili powder.
- Pre-heat the grill to about 400°. Add chicken and grill for 5-6 minutes per side or until cooked through to an internal temperature of 160° (carry through heat will cook it to 165°). Remove chicken from grill and rest for at least 5 minutes before slicing.
- Add butternut squash to the lined baking sheet. Toss with remaining olive oil and Flavor God seasoning. Salt and pepper to taste. Bake for 20-25 minutes or until fork tender.
- Add asparagus to a large, microwave safe dish. Cover dish with a very damp paper towel. Microwave for 2-3 minutes or until asparagus is bright green and tender-crisp. Immediately transfer asparagus to an ice bath to stop cooking, then pat dry and cut into 2″ pieces. Set aside.
- Slice chicken before serving alongside asparagus and butternut squash.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 242kcal (12%), Carbohydrates: 20g (7%), Protein: 27g (54%), Fat: 6g (9%), Cholesterol: 72mg (24%), Sodium: 145mg (6%), Potassium: 702mg (20%), Fiber: 5g (21%), Sugar: 5g (6%)
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