15 Easy Fall Meal Prep Ideas for Busy Weeks

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Roasted Sweet Potato and Quinoa Bowls

Roasted sweet potato and quinoa bowls are a healthy and filling option for a fall meal prep. The roasted sweet potatoes bring a warm, comforting flavor that pairs perfectly with the nutty quinoa. Add some sautéed vegetables like spinach, kale, or zucchini for an extra boost of vitamins and minerals. This meal is great because it can be easily customized to your preferences with a variety of toppings such as avocado or a homemade dressing.

These bowls store well in the fridge and can be eaten cold or reheated. The sweet potatoes offer natural sweetness, while the quinoa provides a good source of protein and fiber. For an even more hearty dish, consider adding some grilled chicken or chickpeas. This is a meal that can keep you energized and satisfied throughout a busy week.

Butternut Squash Soup

Butternut squash soup is the perfect dish for cooler fall days. The creamy texture and slightly sweet flavor make it a comforting choice for meal prepping. Simply roast the squash until soft and blend with vegetable broth, onions, and garlic for a smooth consistency. You can add a touch of cinnamon or nutmeg for extra fall flavor.

This soup is not only warming but also very nutritious. Butternut squash is packed with vitamins A and C, which are great for your immune system. It can be made in a large batch and stored in the fridge for several days. You can even freeze portions for later use, making it a convenient option for busy weeks.

Apple and Kale Salad

Apple and kale salad is a fresh and crunchy meal prep option for fall. The combination of tart apples and hearty kale offers a perfect balance of flavors and textures. Top the salad with toasted nuts such as pecans or walnuts for some crunch, and drizzle with a light vinaigrette dressing. The salad is versatile, so feel free to add cheese or dried cranberries for extra flavor.

This salad keeps well for a few days when stored in an airtight container, making it an excellent choice for meal prep. Kale holds up well in the fridge, and the apples won’t wilt quickly. Add a protein like grilled chicken or roasted chickpeas to make it more filling. This salad is a great option for a light yet satisfying meal.

Chicken and Vegetable Stir Fry

A chicken and vegetable stir fry is a quick and easy meal prep idea that can be made in one pan. Using seasonal vegetables like bell peppers, carrots, and broccoli, this dish is colorful and full of flavor. Stir-fry the chicken with garlic and ginger, then toss in the veggies for a fast and healthy dinner. You can use soy sauce or a homemade sauce for added flavor.

This stir fry can be paired with rice or quinoa for a complete meal. It stores well in the fridge and reheats easily, making it ideal for meal prepping. Chicken is a great source of lean protein, and the vegetables provide a variety of nutrients. With minimal prep time, this dish is perfect for busy weeks when you need something quick and satisfying.

Beef and Mushroom Bolognese

Beef and mushroom bolognese is a hearty and comforting fall meal. The ground beef and mushrooms cook together to create a rich, savory sauce. Tomatoes and Italian herbs like oregano and basil add depth of flavor. This bolognese pairs well with pasta, zucchini noodles, or even a bed of roasted vegetables.

This dish can be made in large batches and stored in the fridge for several days. The beef provides protein, while the mushrooms add a meaty texture and extra nutrients. It’s a perfect make-ahead meal that can be enjoyed for dinner or lunch throughout the week. The flavors deepen over time, making it even better on the second day.

Pumpkin Chili

Pumpkin chili is a unique twist on a classic comfort food. The pumpkin adds a subtle sweetness and creaminess to the chili, while the beans, ground turkey, and spices provide hearty flavors. Ingredients like chili powder, cumin, and garlic bring warmth and depth to the dish. You can top it with sour cream or shredded cheese for an extra indulgent touch.

This dish is packed with fiber from the beans and nutrients from the pumpkin. It’s also an excellent source of lean protein, making it a filling meal. Pumpkin chili can be made in a large batch and stored for several days. It freezes well, so you can make extra and save it for later.

Spaghetti Squash

 Spaghetti squash is a lighter alternative to traditional pasta dishes. Roasted spaghetti squash acts as the base, and it’s topped with a variety of sautéed seasonal vegetables like tomatoes, zucchini, and bell peppers. A sprinkle of Parmesan cheese and some fresh herbs complete this simple yet flavorful dish.

This meal is gluten-free and low-carb, making it a great option for those with dietary restrictions. It stores well in the fridge and can be easily reheated. Spaghetti squash is a great source of fiber, while the vegetables provide essential vitamins and minerals. For added protein, consider adding grilled chicken or tofu.

Cauliflower and Chickpea Curry

Cauliflower and chickpea curry is a flavorful and filling dish perfect for fall meal prep. The cauliflower adds a tender texture, while the chickpeas provide protein and fiber. The curry is made with a blend of spices like turmeric, cumin, and coriander, giving it a warm, aromatic flavor. You can adjust the heat by adding more or less chili powder.

This curry is a great plant-based meal option that is both satisfying and nutritious. It pairs well with rice or naan bread for a complete meal. Cauliflower is low in calories but high in vitamins, while chickpeas offer a good source of protein. This dish stores well in the fridge and reheats easily, making it perfect for busy weeks.

Maple Glazed Salmon with Roasted Vegetables

Maple glazed salmon is a quick and delicious fall meal prep idea. The salmon is baked with a sweet and savory maple syrup glaze, which caramelizes beautifully as it cooks. Pair it with roasted vegetables like Brussels sprouts, carrots, and sweet potatoes for a well-rounded meal. The fish offers a rich source of omega-3 fatty acids, while the vegetables provide fiber and essential nutrients.

This dish is perfect for meal prep because it can be made in large batches and stored in the fridge for several days. The sweet and savory flavors of the maple glaze are enhanced when reheated, and the vegetables hold up well over time. The salmon is not only healthy but also quick to prepare, making it ideal for busy weeks.

Zucchini and Mushroom Frittata

A zucchini and mushroom frittata is a light but filling meal prep option. The zucchini adds moisture and a mild flavor, while the mushrooms provide an earthy taste. Eggs are baked into the dish, holding everything together. This frittata is a great way to use seasonal vegetables, and you can add cheese or fresh herbs for extra flavor.

Frittatas are easy to prepare and store well in the fridge for a few days. You can enjoy it warm or cold, making it a versatile option for any time of day. The eggs provide protein, and the vegetables offer important vitamins and minerals. This dish is perfect for breakfast, lunch, or dinner, and it’s a great way to get in some vegetables.

Roasted Fall Vegetable Medley

A roasted fall vegetable medley is an easy and healthy meal prep idea. Combine root vegetables like carrots, parsnips, and potatoes with seasonal favorites like butternut squash and beets. Toss them with olive oil, herbs, and a pinch of salt, then roast until tender and caramelized. This dish is simple, flavorful, and can be eaten on its own or as a side.

Roasting vegetables brings out their natural sweetness, making this medley a comforting and satisfying meal. It stores well in the fridge and can be reheated quickly. Root vegetables are full of fiber, and the dish is naturally gluten-free and vegetarian. This is an easy, no-fuss option for busy weeks.

Baked Apple Cinnamon Oatmeal

Baked apple cinnamon oatmeal is a warm and comforting breakfast option for fall. Steel-cut oats are baked with diced apples, cinnamon, and a touch of maple syrup for sweetness. This dish is hearty and will keep you full throughout the morning. You can add nuts or dried fruits for additional texture and flavor.

This oatmeal is easy to prepare and can be stored in individual portions for meal prep. It’s perfect for mornings when you want something healthy and filling. The oats provide fiber, while the apples offer vitamins and antioxidants. This is a great way to start your day during the fall season.

Zuchini Noodles and Turkey Meatballs

Zuchini Noodles and turkey meatballs make a light yet satisfying fall meal prep option. The Zuchini is roasted until tender and then shredded into noodle-like strands. It’s paired with lean turkey meatballs made with herbs and seasonings. The dish is topped with marinara sauce for a classic, comforting flavor.

Zuchini Noodles is a great low-carb alternative to pasta, and it pairs well with the turkey meatballs for a balanced meal. This dish can be made in advance and stored in the fridge. It’s perfect for a meal that feels indulgent but is light on calories. The turkey meatballs provide protein, while the Zuchini Noodles offers fiber and vitamins.

Cauliflower Rice Stir Fry

Cauliflower rice stir fry is a low-carb, vegetable-packed meal that’s perfect for busy weeks. The cauliflower rice is sautéed with vegetables like peas, carrots, and bell peppers. Add in scrambled eggs or tofu for extra protein and flavor. Season with soy sauce and a bit of ginger for a savory, satisfying dish.

This stir fry is quick to make and can be stored in the fridge for several days. Cauliflower rice is a great alternative to regular rice, offering a lower calorie option without sacrificing texture. The dish is high in vegetables, providing essential nutrients, and can easily be made vegan or vegetarian. It’s a great way to get in your daily servings of vegetables.

Harvest Grain and Roasted Veggie Bowl

A harvest grain and roasted veggie bowl is a nutritious and filling meal prep idea for fall. Farro or brown rice acts as the base, while roasted seasonal vegetables like squash, Brussels sprouts, and sweet potatoes are piled on top. A light vinaigrette or tahini dressing adds flavor and creaminess to the dish.

This bowl can be made in large batches and stored in the fridge for several days. The grains provide fiber and complex carbohydrates, while the vegetables are full of vitamins and antioxidants. This dish can easily be customized with additional protein like chicken or chickpeas. It’s a perfect option for a wholesome, plant-based meal.

This article originally appeared on Avocadu.