Free Fall Meal Prep Plan {Healthy Fall Recipes}

Try this Fall Meal Prep Plan – these comforting meals make the most of fall produce and are super quick to make thanks to ingredient prep!

Fall Meals

The weather’s starting to get chillier, the leaves are starting to fall and Pumpkin Spice Lattes are back, which can only mean one thing – fall is here! Autumn is often a busy time with back to school in full swing, which means that meal prep is more important than ever.

To help you stay on track, I put together a free fall meal prep plan that’s full of delicious and seasonal fall recipes. These comforting meals feature plenty of fall produce like pumpkin, butternut squash and sweet potatoes so you can make the most of the season.

With some ingredient prep at the beginning of the week, you’ll be all set for the week ahead. I even included a handy grocery list that you can take with you to the store!

Looking for more meal plans? Check out my free winter meal prep plan!

The meal plan

Breakfast

Day 1

Day 2

Day 3

Day 4

If you're enjoying this meal prep plan and want another free one, download it here. 

What containers you need

I recommend getting an assortment of containers of different sizes with lids like this Anchor Hocking set. You may want to purchase two sets, including one with smaller containers. You can also use plastic or silicone freezer bags, or mason jars of different sizes.

The meal prep plan

Follow this prep ahead plan on Sunday in the order in which everything is listed (eg the rice gets prepped first, then veggies, sauces, cheeses and proteins last). You will then pull your prepped ingredients out for each night's recipe and cook the recipe fresh. This will cut your nightly cooking time in half!

If you're enjoying this meal prep plan and want another free one, download it here. 

Pumpkin protein pancakes

1. In a large bowl, mix 8 egg whites, 1 cup pumpkin puree, 2 cups vanilla protein powder, 1 tsp pumpkin spice and 1 tsp baking powder until just combined.
2. Heat butter in a large frying pan over medium heat. Add a small spoonful of pancake mixture to test, making sure skillet is hot enough to add pancake batter. Once bottom of tester pancake starts to form, flip and then remove from heat.
3. Add pancake batter by large ladle scoop, cooking four pancakes at a time and flipping once a bottom starts to form, about 5 minutes. Store cooked pancakes in a Ziploc bag in the fridge or freezer. Use a toaster to reheat them.

Chicken & butternut squash harvest bowls

1. Cook rice by mixing together 1 cup brown rice, 2 cups water, 1 tsp butter, and a pinch of salt in a rice cooker or in a pot on the stove. Cook until the liquid is absorbed. Let cool for about an hour, then transfer to a container or add the rice cooker container right into the fridge.
2. Dice 1 cup butternut squash, slice 1 cup Brussels sprouts in half, chop 1 red pepper, chop 1 red onion, and mince 4 cloves garlic. Store together. 
3. Dice 1 chicken breast into 1 inch pieces and store in a container.  

Pumpkin alfredo

1. Mince 2 cloves of garlic, storing in a small container.
2. Grate 1/2 cup parmesan cheese and store in a container. 
3. Dice 1 chicken breast into 1 inch pieces and store in a container. 

Chicken, spinach & artichoke spaghetti squash

1. Dice 2 chicken breasts into 1 inch pieces and store in a container.
2. Grate 1/2 cup mozzarella cheese and store in a container.

Sweet potato poutine

1. Cut sweet potatoes into 1/2 inch thick fries, storing in a container.
2. Slice mushrooms, dice yellow onion and mince garlic, storing together in a container.

Grocery list

Here is your grocery list. What I recommend you do is copy and paste this list into a Word doc and then erase the items you already have on hand. I know it looks like a long list but I've included everything except for salt and pepper.

If you have a well-stocked kitchen, then you will be able to strike most pantry staples off the list, such as the spices, oils, broth and condiments; possibly even butter, eggs, onions and milk as well!

If you're enjoying this meal prep plan and want another free one, download it here. 

• 1/3 cup olive oil 
• 1/3 cup butter
• 4 chicken breasts
• 3 tsp salt
• 1 3/4 tsp pepper 
• 1 tsp pumpkin spice
• 1 tsp onion powder
• 1/2 tsp chili flakes
• 1/4 tsp cayenne pepper
• 1 tsp baking powder
• 8 cloves garlic
• 16 fresh sage leaves
• 1 cup butternut squash
• 1 cup brussels sprouts
• 1 red pepper
• 1 small red onion
• 2 spaghetti squash
• 3 cups spinach
• 2 sweet potatoes
• 2 cups mushrooms 
• 1 large yellow onion
• 4 green onions 
• 1 (400mL) can artichoke hearts
• 1/2 cup roasted red peppers
• 2 tbsp flour
• 1 lb pasta
• 1 cup brown rice (you can also use wild rice like the harvest bowls recipe initially calls for)
• 1/4 cup honey mustard
• 3 cups vegetable broth
• 2 tbsp red wine (optional for added flavour for the sweet potato poutine)
• 2 cups vanilla protein powder
• 1 1/2 cups pumpkin puree
• 1 1/2 cups evaporated milk
• 2 tbsp heavy cream
• 8 egg whites
• 1/2 cup parmesan cheese (plus more for serving the pumpkin alfredo)
• 1/3 cup goat cheese
• 1/2 cup mozzarella cheese
• 1 cup Cheese curds
• 4 tbsp almond butter (optional for topping the pumpkin pancakes)
• 4 tbsp pumpkin seeds (optional for topping the pumpkin pancakes)
• 4 tbsp chopped walnuts or pecans (optional for topping the pumpkin pancakes)
• 2 tbsp maple syrup (optional for topping the pumpkin pancakes)