Happy Sunday, meal preppers! September is the unofficial start of fall and I’ve got the squash and apples in this week’s meal prep plan to prove 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!
- Caramel Apple Oatmeal
- Spaghetti Squash Chow Mein
- Pickle Brined Chicken Thighs
- Air Fryer Butternut Squash
- Grilled Asparagus
- Turkey Taco Salad
- Avocado Ranch Dressing
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
- 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 Stovetop Caramel Apple Oatmeal is the perfect breakfast for crisp, almost-fall mornings.
breakfast
Air Fryer Breakfast Crunch Wraps
Freezer friendly air fryer breakfast crunch wraps are a perfect grab-and-go breakfast! Try them 3 ways – Denver style, sausage, or chorizo.
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.
protein
Pickle Brined Chicken Thighs
Jump on the dill pickle bandwagon with this easy recipe! Chicken thighs are brined in dill pickle juice, then grilled to juicy perfection.
sides
Air Fryer Butternut Squash
Get perfectly tender, golden brown butternut squash with crisp edges in your air fryer! An easy weeknight side or meal prep staple.
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!
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
Turkey Taco Salad
This hearty taco salad is made with high protein ground turkey that’s smothered in a yummy skillet sauce, then paired with corn, black beans, tomatoes, and tortilla strips. Finally, it’s topped with Avocado Ranch Dressing. This is my go-to meal prep salad!
condiments
Avocado Ranch Dressing
Classic buttermilk ranch dressing gets a zesty twist with the addition of cilantro, lime, and creamy avocado in this creamy Avocado Ranch 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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