Happy Sunday, meal preppers! I have a delicious medley of fall recipes ready for you in this week’s meal plan – hope you enjoy it!
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!
- Stovetop Caramel Apple Oatmeal
- High Protein Roasted Red Pepper Pasta
- Sheet Pan Chicken Fajitas
- Juicy Air Fryer (or Grilled) Chicken
- Apple & Pear Chopped 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.
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Day 1 | Stovetop Caramel Apple Oatmeal | Juicy Grilled Chicken with Apple & Pear Chopped Kale Salad | High Protein Roasted Red Pepper Pasta |
| Day 2 | Stovetop Caramel Apple Oatmeal | Sheet Pan Chicken Fajitas with rice and chili beans | Juicy Grilled Chicken with Apple & Pear Chopped Kale Salad |
| Day 3 | Stovetop Caramel Apple Oatmeal | High Protein Roasted Red Pepper Pasta | Sheet Pan Chicken Fajitas with rice and chili beans |
| Day 4 | Stovetop Caramel Apple Oatmeal | Juicy Grilled Chicken with Apple & Pear Chopped Kale Salad | High Protein Roasted Red Pepper Pasta |
| Day 5 | Stovetop Caramel Apple Oatmeal | Sheet Pan Chicken Fajitas with rice and chili beans | Juicy Grilled Chicken with Apple & Pear Chopped Kale Salad |
| Day 6 | Stovetop Caramel Apple Oatmeal | High Protein Roasted Red Pepper Pasta | Sheet Pan Chicken Fajitas with rice and chili beans |
Get This Week’s
Print Friendly Meal Plan Bundle
Get this week’s meal plan, grocery list, and recipes bundled into one easy to print PDF! It’s free but is available only to email subscribers.
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
- Protein Energy Balls
- Popcorn
- Apple with peanut butter
- Blueberries and strawberries
- Protein shake
- Hard boiled eggs
The Recipes
breakfast
Caramel Apple Oatmeal
Cooler nights mean that a warm, comforting bowl of this oatmeal is the perfect breakfast for crisp, almost-fall mornings.
lunch / dinner
High Protein Roasted Red Pepper Pasta
Pasta is made with red pepper sauce, chicken & sausage. Cottage cheese replaces heavy cream in a decadent tasting high protein sauce.
Lunch/dinner
Sheet Pan Chicken Fajitas
30 minute weeknight dinner! Serve these easy fajitas on tortillas with guac and sour cream or in a bowl with rice and beans for meal prep.
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!
lunch/dinner
Apple & Pear Chopped Kale Salad
Kale and brussels sprouts are paired with apples, pears, cheese, marcona almonds, and fried onions, then topped with Apple Crisp Dressing.
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!
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