Happy Sunday, meal preppers! This week’s meal plan is (mostly unintentionally) all about squash – we’ve got butternut, red kuri, spaghetti, and of course pumpkin. So make the most of the season’s bounty while it lasts with a yummy combo of recipes.
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, and 3) links to the containers you see here. You can also download a free, printer-friendly version of the meal plan along with all of the recipes, nutrition info, and scannable My Fitness Pal barcodes. These printer friendly meal plans are exclusive content for email subscribers, but once you sign up, you’ll be able to access all my weekly meal plans that are available in printer-friendly format! I’m still working to update old meal plans with this new feature, but all future ones will have this available. And bonus – you can also access these plans early, sometimes up to a week ahead of non-subscribers!
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.
This Week’s Recipes
Here’s a quick peek at this week’s recipes. Keep scrolling down for the recipe links or find more meal prep friendly recipes by following the link below!
- Pumpkin Chocolate Chunk Oatmeal Muffins
- Miso Pork and Green Beans
- Miso Maple Glazed Red Kuri Squash
- Spaghetti Squash Chow Mein
- Juicy Air Fryer (or Grilled) Chicken
- Roasted Butternut Squash and Kale Salad
The Meal Plan
You may notice that my weekly meal plans only account for 6 out of the 7 days of the week. Don’t worry, that’s intentional and there are a few reasons for it. First, food freshness is quickly fading by day 6 and I don’t like to push beyond that limit. Second, I like to leave a little room for spontaneity, so I give myself some space in my meal plan for one or two meals of takeout or dining out (usually on the weekend). You can adjust this meal plan to meet your needs, but I always share what I’m actually prepping and eating so you can decide if it will work for you too.
Ready to Dive In? Get This Week’s
Print Friendly Meal Plan Bundle
If you’d rather look at a hard copy instead of a tablet or phone, you can get this week’s meal plan and all the recipes bundled into one easy to print PDF!
Snack Ideas
My weekly meal plans don’t include snacks, but don’t let that fool you – I eat plenty of snacks to round out my nutritional and hunger needs! Here are some ideas to help you meet yours:
- Cottage cheese with jam
- Trail mix
- Popcorn
- Apple with peanut butter
- Blueberries and strawberries
- Protein shake
- Hard boiled eggs
The Recipes
breakfast
Pumpkin Chocolate Chunk Oatmeal Muffins
Hearty muffins with warm pumpkin spices and gooey dark chocolate. With 13 grams of protein, they’re great for breakfast in the fall!
lunch/dinner
Miso Pork and Green Beans
Easy miso sauce brings a ton of flavor to rich and juicy ground pork that’s served with hard seared green beans. Such an easy meal served over rice or with red kuri squash!
sides
Miso Maple Glazed Red Kuri Squash
Gorgeous reddish-orange red kuri squash is roasted and glazed with bold Asian flavors of miso and sesame paired with sweet maple syrup.
protein
Juicy Air Fryer Chicken
Meal prepping with chicken can leave you at risk of dried out chicken, unless you use my secret to the getting the juiciest chicken breasts every time! All you need is salt, sugar, and a few spices to make your own chicken brine at home.
Lunch/Dinner
Roasted Butternut Squash and Kale Salad
Hearty kale is paired up with sweet roasted butternut squash, tangy dried cranberries, creamy goat cheese, and crunchy candied pecans. It’s all topped off with a sweet and tangy honey mustard dressing. A perfect fall salad!
Lunch/Dinner
Spaghetti Squash Chow Mein
This veggie-heavy meal packs a ton of flavor! A bunch of chicken, veggies, and faux noodles are tossed together in a finger-licking’-good Chinese-inspired sauce that makes for a really tasty meal that’s perfectly meal-prepable.
More Meal Prep Resources
New to meal prep?
Get Started Here!
Explore my top tips for getting started, links to a ton of free meal prep resources, plus a list of must-have tools & essentials!
Meal Prep Basics
Learn all my favorite techniques and tricks to keep food fresh and tasty, whether you’re freezing it for months, storing it in the refrigerator for the week, or prepping lunch for on the road without a microwave for reheating.
My ultimate guide to picking the perfect meal prep containers for your lifestyle!
Leave a Reply