Week Day Meal Prep Inspiration

Be prepared to eat well as you are back to your fall routine.

Back at it

Prep ahead meals for busy fall days

As September arrives, it’s the perfect time to embrace healthy meal prep with a focus on seasonal produce.

Fall vegetables like butternut squash, sweet potatoes, kale, and carrots are abundant, offering a nutrient-packed base for hearty and nutritious meals.

Incorporating seasonal fruits like apples, pears, and figs adds natural sweetness to dishes, while also providing fiber and vitamins. Including whole grains in batch cooked muffins or no bake snack bites keeps you going in the day to evening transition time.

For efficient meal prep, plan a variety of simple, balanced meals that include lean proteins, whole grains, and healthy fats. Roasting a batch of vegetables, cooking a whole grain like quinoa or brown rice, and preparing lean proteins such as chicken, fish, or plant-based options can create the foundation for multiple meals throughout the week. Portioning meals into containers makes it easy to grab healthy options during busy days, reducing the temptation for less nutritious choices.

To make meal prep even more efficient, incorporating a few nutritious time-saving convenience foods can be a game-changer. Pre-washed and pre-cut vegetables, such as baby spinach, shredded carrots, or broccoli florets, can cut down on prep time while still providing essential nutrients. Frozen veggies like peas, mixed stir-fry blends, or cauliflower rice are also great to have on hand—they’re just as nutritious as fresh options and cook quickly.

For proteins, consider rotisserie chicken, pre-cooked lentils, canned tuna, or frozen plant-based burgers for fast and versatile meal options. Ready-to-eat whole grains, like microwaveable quinoa, brown rice, or pre-cooked farro, can serve as an easy base for any dish. Pair these with convenient healthy fats such as pre-portioned guacamole cups, hummus, or mixed nuts, and assembling a balanced, nutritious meal becomes quick and effortless.