Happy Sunday, meal preppers! I recently revived an old recipe for Chai & Pear Baked Oatmeal that I’m excited to share as part of this fall-focused meal plan – hope you love it! Not gonna lie, I was eating it like dessert when I was taste testing the revamped recipe 😉
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!
- Chai & Pear Baked Oatmeal
- Roasted Pumpkin Curry Soup
- Juicy Air Fryer Chicken
- Air Fryer Broccoli
- Roasted Butternut Squash
- Copycat Chick-fil-A Sauce
- 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 | Pear & Chai Baked Oatmeal | Juicy Air Fryer Chicken with Apple & Pear Kale Salad | Roasted Pumpkin Curry Soup with Chicken Sausage |
| Day 2 | Pear & Chai Baked Oatmeal | Juicy Air Fryer Chicken with Air Fryer Broccoli & Roasted Butternut Squash | Juicy Air Fryer Chicken with Apple & Pear Kale Salad |
| Day 3 | Pear & Chai Baked Oatmeal | Roasted Pumpkin Curry Soup with Chicken Sausage | Juicy Air Fryer Chicken with Air Fryer Broccoli & Roasted Butternut Squash |
| Day 4 | Pear & Chai Baked Oatmeal | Juicy Air Fryer Chicken with Apple & Pear Kale Salad | Roasted Pumpkin Curry Soup with Chicken Sausage |
| Day 5 | Pear & Chai Baked Oatmeal | Juicy Air Fryer Chicken with Air Fryer Broccoli & Roasted Butternut Squash | Juicy Air Fryer Chicken with Apple & Pear Kale Salad |
| Day 6 | Pear & Chai Baked Oatmeal | Roasted Pumpkin Curry Soup with Chicken Sausage | Juicy Air Fryer Chicken with Air Fryer Broccoli & Roasted Butternut Squash |
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
Shop the Containers
The Recipes
breakfast
Chai & Pear Baked Oatmeal
Chai spices like cinnamon, nutmeg, and ginger are paired with crisp, sweet Bosc pears in this delicious, comforting baked oatmeal breakfast.
lunch/dinner
Roasted Pumpkin Curry Soup
Roasted Pumpkin Curry Soup is creamy, comforting, and just a little spicy thanks to the Thai red curry stirred in! Perfect for fall.
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.
sides
Roasted Butternut Squash
Butternut squash is cubed and roasted until caramelized and golden brown delicious! Such an easy weeknight or meal prep side dish.
sides
Air Fryer Broccoli
It doesn’t get much simpler than these air fryer broccoli, but the little crispy browned bits make it totally delectable! You can also grill it at 400-425°F for 6-8 minutes using a grill topper.
condiments
Copycat Chick-Fil-A Sauce
A cross between a barbecue sauce and a honey mustard sauce, my Copycat Chick-fil-A sauce has less than half the calories of the original!
lunch/dinner
Apple & Pear Chopped Kale Salad
Kale and brussels sprouts are shredded finely, then paired with apples, pears, maple smoked cheddar, marcona almonds, and fried onions. Top it with tangy, sweet 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!
Leave a Reply