Happy Sunday, meal preppers! It’s a rainy, cool weekend in Maryland, so I’m diving in to all the fall recipes for my weekly meal prep. First up is one of may favorite fall pasta recipes – One-Pot Creamy Pumpkin Bacon Pasta. I absolutely love a one-pot dish and this one has all the fall flavors wrapped up in the creamiest pasta you’ve ever tried.
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!
If you’re new to meal prepping or want to learn more about how I meal prep, go check out my Meal Prep 101 page for more my meal planning tips and strategies.
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: Mixed Berry Oatmeal Muffins
- Lunch: Easy Greek Chicken Salad
- Dinner: One-Pot Creamy Pumpkin Bacon Pasta
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Juicy Air Fryer Chicken with Asparagus and Butternut Squash
- Dinner: Easy Greek Chicken Salad
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: One-Pot Creamy Pumpkin Bacon Pasta
- Dinner: Juicy Air Fryer Chicken with Asparagus and Butternut Squash
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Easy Greek Chicken Salad
- Dinner: One-Pot Creamy Pumpkin Bacon Pasta
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Juicy Air Fryer Chicken with Asparagus and Butternut Squash
- Dinner: Easy Greek Chicken Salad
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: One-Pot Creamy Pumpkin Bacon Pasta
- Dinner: Juicy Air Fryer Chicken with Asparagus and Butternut Squash
The Snack Ideas
- Trail mix
- Cottage cheese with jam
- Apples with peanut butter
- Blueberries, blackberries, 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
Mixed Berry Oatmeal Muffins
Servings: jumbo muffins
Ingredients
- 2 cups rolled oats, (192 grams)
- 2 scoops PEScience Select Vegan Plant Based Protein Powder, Vanilla Indulgence, (60 grams)
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp cinnamon
- 3/4 cup unsweetened applesauce, (6 oz)
- 3/4 cup unsweetened vanilla almond milk, (6 oz)
- 1/2 cup blueberries, (75 grams)
- 1/2 cup strawberries, chopped, (75 grams)
- 1/2 cup blackberries, (75 grams)
- 1/4 cup maple syrup, (2 oz)
- 2 egg whites
- 1 1/2 tbsp Skippy Natural Creamy Peanut Butter, (24 grams)
- 1/2 tsp vanilla extract
Instructions
- Pre-heat oven to 350 degrees. Arrange 7 jumbo silicone baking cups on a baking sheet.
- Mix all dry ingredients, then add wet ingredients and mix until combined. Divide evenly into 7 baking cups.
- Bake for 35 minutes or until tops of muffins begin to brown slightly. Allow to cool slightly before removing from silicone cups and serving.
Tips & Tricks
- Click here or scan the barcode below to log this food in My Fitness Pal.
- I recommend these jumbo silicone baking cups!
- You can replace the plant based protein with whey if you’d prefer – just sub it out with the same amount of powder but decrease the amount of almond milk to 1/2 cup.
Nutrition Information
Calories: 209kcal (10%), Carbohydrates: 32g (11%), Protein: 12g (24%), Fat: 4g (6%), Sodium: 116mg (5%), Potassium: 125mg (4%), Fiber: 5g (21%), Sugar: 12g (13%)
One-Pot Creamy Pumpkin & Bacon Pasta
This non-traditional Thanksgiving side will have your family raving! The pasta is cooked right in the sauce, making it unbelievably creamy.
Servings: servings (yields 12 cups total)
Ingredients
- 1 lb lean ground chicken
- 4 slices bacon, chopped
- 1.1 lb Wegmans Amore Pasta, Riccioli, (500 grams)
- 25 oz Cucina Antica Tuscan Pumpkin Pasta Sauce
- 1 shallot, diced, (36 grams)
- 4 cloves garlic, minced, (16 grams)
- 6 oz baby spinach, roughly chopped
- 1 tbsp fresh sage, chopped
- 1 1/2 cups low sodium chicken broth, (12 fl oz)
- 1 cup fat free half and half, (8 fl oz)
- 3/4 cup dry white wine, like Sauvignon Blanc, (6 fl oz)
- 4 oz Sartori Cheese Tuscan Reserve Parmesan/Fontina Blend, (113 grams)
- 1/2 tsp red chili pepper flakes
- 1/4 tsp nutmeg
Instructions
- Heat a large pot like this over medium-high heat. Once hot, add chopped bacon. Stir the bacon around the pot with a wooden spoon or spatula, cooking until crispy, then remove to a paper towel lined plate. Add garlic, shallot, and sage to the hot bacon grease and sauté for about 1 minute, then add ground chicken. Season the chicken with salt and pepper, then break apart with a wooden spoon as the chicken cooks through.
- Once chicken is cooked, add wine, broth, half and half, spices, and pumpkin sauce. Stir to combine, then add the pasta and stir again until combined, trying to cover all pasta completely with sauce.
- Bring the mixture to a boil for about 9-12 minutes. You want the pasta to be very al dente since it will continue to cook in the heat of the sauce. Remove pot from heat, then stir in spinach, bacon, and about 2/3 of the cheese.
- Serve with remaining cheese on top.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Serving: 1.5cups, Calories: 456kcal (23%), Carbohydrates: 52g (17%), Protein: 28g (56%), Fat: 13g (20%), Cholesterol: 61mg (20%), Sodium: 546mg (24%), Potassium: 273mg (8%), Fiber: 4g (17%), Sugar: 5g (6%)
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%)
Roasted Butternut Squash
Servings: servings (3/4 cup per serving)
Ingredients
- 2 1/2 cups cubed butternut squash, (330 grams)
- 1 tsp olive oil
- 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
- 1/2 tsp salt
- 1/2 tsp ground pepper
Instructions
- Pre-heat oven to 425° and line a baking sheet with foil.
- Add cubed butternut squash to the lined baking sheet, then drizzle with olive oil and season with lemon pepper seasoning, salt, and pepper. Toss with your hands to coat evenly, then arrange butternut squash in a single layer on the baking sheet.
- Bake at 425° for 20-25 minutes.
Tips & Tricks
- I used a 1.3 lb butternut squash to yield 330 grams of cubed squash.
- Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Serving: 205grams, Calories: 114kcal (6%), Carbohydrates: 22g (7%), Protein: 2g (4%), Fat: 2g (3%), Sodium: 40mg (2%), Fiber: 7g (29%), Sugar: 4g (4%)
Air Fryer Asparagus
Crave-worthy asparagus made in just 5 minutes in the air fryer. Top with flakey sea salt, lemon zest, and parmesan cheese.
Servings: servings
Ingredients
- 1 bunch asparagus, trimmed, (400 grams)
- 1 lemon, zested
- 1/2 tbsp olive oil
- 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
- 1/2 tsp Maldon sea salt flakes
Instructions
- Drizzle asparagus with olive oil and season with Oh My Spice seasoning. Toss to coat evenly.
- Pre-heat air fryer to 400°. Once hot, add asparagus and air fry for 5-6 minutes until asparagus is bright green and tips are beginning to brown.
- Before serving, season with sea salt flakes and lemon zest. Optional: add grated or shredded parmesan cheese.
Tips & Tricks
Scan the barcode below or search for “Peanut Butter and Fitness Air Fryer Asparagus” to log this food in My Fitness Pal.
Nutrition Information
Serving: 112grams, Calories: 31kcal (2%), Carbohydrates: 4g (1%), Protein: 2g (4%), Fat: 2g (3%), Sodium: 300mg (13%), Potassium: 203mg (6%)
Easy Greek Chicken Salad
Juicy, brined chicken breast pairs with Mediterranean-inspired flavors, complementing the briny kalamata olives and tangy feta cheese.
Servings: servings
Ingredients
Salad Ingredients
- 7 oz green leaf lettuce, chopped, (about 8 cups chopped)
- 1 cup cherry tomatoes, halved, (170 grams)
- 1 cup English cucumber, chopped, (150 grams)
- 1/2 cup Farmer Boy Greek Dressing, (4 fl oz)
- 1/2 cup fat free feta cheese, (56 grams)
- 1/3 cup red onion, sliced
- 1/3 cup kalamata olives, halved, (61 grams)
Juicy Air Fryer Chicken
- 1 lb raw chicken breast
- 3 tbsp homemade brine mix
- 1 tsp olive oil
- 1 tsp Oh My Spice! Lemon Pepper Dill Seasoning
- 1/2 tsp chili powder
- salt and pepper to taste
Instructions
Juicy Air Fryer Chicken
- 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.
- Air fry the chicken at 380 degrees for 11 minutes, flipping halfway through (sometimes I up the temp to 390 degrees after flipping the chicken for crispier edges). Set aside to cool for about 5 mintes before slicing.
Assemble
- Divide lettuce, cucumbers, tomatoes, chicken, olives, and feta cheese (if desired) into 4 serving dishes. Top with Greek Dressing before serving. Serve with pita bread and hummus if desired.
Tips & Tricks
Scan the barcode below or search for “Peanut Butter and Fitness Easy Greek Chicken Salad” to log this food in My Fitness Pal.
Nutrition Information
Calories: 342kcal (17%), Carbohydrates: 23g (8%), Protein: 31g (62%), Fat: 14g (22%), Cholesterol: 2mg (1%), Sodium: 595mg (26%), Potassium: 271mg (8%), Fiber: 3g (13%), Sugar: 8g (9%)
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