How to Master Meal Prep This Fall: Save Time and Eat Healthier

Oct 5

How to Master Meal Prep This Fall: Save Time and Eat Healthier

Fall is the perfect time to embrace meal prepping as schedules get busier and seasonal produce is at its peak. By planning and preparing meals beforehand, you save yourself stress during the week and make it easier to stick to healthy eating habits. Here’s how to start with meal prep and make it a regular part of your fall routine.

Why Meal Prep Matters in the Fall

As the pace of life picks up during the fall, having ready-to-eat meals at your fingertips is a game-changer. Instead of resorting to last-minute takeout or frozen dinners, meal prepping ensures nutritious meals are prepared and portioned for the week ahead.

The added benefit? You can incorporate seasonal ingredients like sweet potatoes, pumpkins, squash, and apples that are at their freshest (and often cheapest) this time of year. These nutrient-rich foods are delicious and help boost your energy levels as the days get shorter.

5 Steps to Successful Meal Prep

1. Start with a Plan

Before you even step into the kitchen, take some time to map out your meals for the week. Decide on breakfasts, lunches, dinners, and snacks. It helps to focus on recipes that share ingredients, which cuts down on shopping time and minimizes food waste. Make sure to include 30-minute dinners like those mentioned in the previous post for fast, healthy options.

2. Prep in Bulk

When prepping, batch-cooking is your best friend. Roasting a large tray of veggies, cooking a big batch of grains like quinoa or brown rice, or making a pot of soup ensures you have versatile components for multiple meals. For example, a large batch of roasted chicken can be used in salads, sandwiches, or wraps throughout the week.

3. Use Seasonal Ingredients

Take advantage of what’s in season. Fall vegetables like butternut squash, sweet potatoes, Brussels sprouts, and kale are all nutrient-dense and great for meal prep. A big pot of chili with beans and pumpkin or a simple vegetable stew can be prepped ahead of time and enjoyed all week.

4. Portion Control Made Easy

Once your meals are prepped, portion them out into individual servings. Use reusable glass containers to store your meals in the fridge, or portion out leftovers and freeze them for later in the month. Having meals pre-portioned ensures you don’t overeat and makes it simple to grab lunch on busy days.

5. Stay Flexible

While meal prep can be a lifesaver, it’s important to stay flexible. If you know your week might be unpredictable, plan for quick meals that can be easily modified. For example, roasted vegetables can be paired with grilled chicken one night and tossed with pasta for a quick dinner the next.

Meal Prep for 30-Minute Dinners

Prepping dinners that can be made in 30 minutes or less is essential for fall evenings. Here are a few ideas:

One-Pot Dishes: Soups, stews, and chilies are perfect for meal prep. You can prep the ingredients ahead of time and just let them simmer for 20-30 minutes when you’re ready to eat.
Sheet Pan Meals: Roast a mix of seasonal vegetables and a protein like chicken or salmon for an easy, one-pan dinner.
Grain Bowls: Prep grains like quinoa, farro, or brown rice and mix them with prepped vegetables, greens, and protein for a nutrient-packed dinner in minutes.

Avoiding Meal Prep Burnout

It’s easy to get meal prep burnout if you repeat the same recipes week after week. To avoid this, switch things up by incorporating a variety of proteins, grains, and vegetables into your meal plan. Additionally, try rotating between different cuisines—Mexican, Italian, Mediterranean, and more—to keep your taste buds excited. You can also set aside a "leftover day" at the end of the week to minimize food waste and give yourself a break from cooking.

Keep Your Meal Prep Safe

To prevent foodborne illness, make sure to follow food safety guidelines:

Store prepped meals in the refrigerator within two hours of cooking.
Prepared meals should be kept in the fridge for 3-4 days at most, or frozen for later use.
Always reheat food to the proper temperature before eating (165°F for leftovers).

By practicing meal prep this fall, you’ll save time and make healthier choices, even on the busiest days.

Real World Nutrition Refreshed: I am revitalizing and updating my archive of blogs and re-publishing them. Stay tuned as I review, update, refresh, and re-share these posts to provide you with even more valuable information on nutrition, health, and overall wellness—and keep things timely. A portion of this blog was initially posted on June 6, 2023, and is updated here.