Happy Sunday, meal preppers! We got our first taste of fall temperatures in northern VA last week (at least in the morning), and that’s got me even more excited for fall flavors! This week I’ve got one of my go-to fall breakfast bakes, plus some easy meals to save you time so you can go enjoy that weather.
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 Apple Baked Oatmeal
- Air Fryer Sesame Orange Salmon
- Air Fryer Broccoli
- Juicy Air Fryer (or Grilled) Chicken
- Grilled Asparagus and Sweet Potato
- Copycat Olive Garden 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.
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
- Trail mix
- Popcorn
- Apple with peanut butter
- Blueberries and strawberries
- Protein shake
- Hard boiled eggs
Shop the Containers
The Recipes
breakfast
Pumpkin Apple Baked Oatmeal
Pumpkin and apples join forces for this fall breakfast that has 17 grams protein per serving! Topped with a yummy maple cream cheese drizzle.
Lunch/Dinner
Air Fryer Sesame Orange Salmon
This recipe features a super easy glaze made from sweet and tangy orange marmalade along with the deep umami flavor of sesame oil.
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!
proteins
Juicy Air Fryer Chicken
Meal prepped chicken can dry out, unless you use my secret to the getting the juiciest chicken breasts every time!
sides
Roasted Sweet Potatoes
A perfectly simple side dish that relies on the natural sugars of the sweet potatoes caramelizing and bubbling up to the surface to make them totally crave-worthy.
sides
Grilled Summer Veggies
This how-to guide to grilling summer veggies will help you make the most of summer’s bounty. Perfect for meal prep or served with fresh pesto & grilled bread!
sides
Copycat Olive Garden Salad
Recreate the fan favorite Olive Garden Salad at home – add as many olives and pepperoncini peppers as you like!
toppings
Homemade Croutons
Crusty bread transforms into gorgeous, golden Homemade Croutons with the help of garlic and thyme infused olive oil.
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!
