8 Fall-Inspired Meal Prep Recipes
Fall is the perfect time to embrace meal prep! As crisp mornings and golden leaves arrive, you can turn seasonal produce like squash, sweet potatoes, and apples into delicious make-ahead meals. With just a few hours of weekend prep, you'll set yourself up for stress-free weekdays filled with warming, nourishing dishes.
From hearty grain bowls to comforting soups and spiced breakfast options, celebrate autumn's flavors while keeping your schedule flexible.
Roasted Vegetable Grain Bowls
Start with a base of roasted fall vegetables. Chop up sweet potatoes, brussels sprouts, carrots, and beets. Toss them with olive oil, salt, pepper, and rosemary. Roast at 400°F for about 25–30 minutes until golden and caramelized.
Pair these veggies with a grain like quinoa, farro, or brown rice. Add a protein such as chickpeas, tofu, or grilled chicken. Finish with a drizzle of tahini dressing or balsamic glaze. Store the components separately for easy mix-and-match meals during the week.
Cosy Fall Soups
Soups are ideal for fall meal prep. They reheat beautifully and taste even better after sitting overnight. Try a creamy butternut squash soup made with roasted squash, onions, garlic, and vegetable broth. Blend until smooth and stir in a little coconut milk for extra richness.
Another option is a hearty lentil soup with carrots, celery, and kale. Add warming spices like cumin, turmeric, and paprika for depth. Pack into individual jars or containers so you can grab and go when hunger strikes.
Apple-Cinnamon Overnight Oats
Breakfast sets the tone for the day, and fall flavours can make it feel extra special. For meal-prep-friendly oats, combine rolled oats with almond milk, chia seeds, diced apples, and a dash of cinnamon. Sweeten with maple syrup if you like.
Divide into jars and refrigerate overnight. In the morning, top with walnuts or pumpkin seeds for crunch. These oats are portable, filling, and infused with autumn comfort.
Sheet Pan Maple-Glazed Tofu
For a protein-rich meal prep option, bake tofu with a maple-soy glaze. Cube extra-firm tofu and toss with soy sauce, maple syrup, garlic, and ginger. Spread on a sheet pan and bake at 375°F until golden and crisp on the edges.
Pair with roasted acorn squash or squash slices. Add some sautéed kale on the side for balance. This dish works well hot or cold and can be portioned into containers for lunch or dinner.
Pumpkin Chili
Chilli gets a cosy seasonal upgrade with the addition of pumpkin. In a large pot, sauté onions, garlic, and bell peppers. Add canned pumpkin puree, crushed tomatoes, kidney beans, and black beans. Season with chilli powder, smoked paprika, cumin, and a hint of cinnamon. Let it simmer until thick and flavorful.
This dish is hearty, protein-packed, and perfect for cool evenings. Portion into containers and top with avocado or fresh cilantro before serving. It freezes well, too, making it a smart option for long-term meal prep.
Roasted Butternut Squash Curry with Lentils & Brussels Sprouts
This vibrant curry brings together roasted butternut squash, hearty lentils, and shredded Brussels sprouts for a cozy, protein-packed fall meal. Spiced with turmeric, cumin, and coriander, it delivers warm, golden flavors that feel right at home on crisp autumn days. The coconut milk base adds creaminess while balancing the earthy vegetables.
It’s a perfect recipe for meal prep since the flavors deepen over time, and it reheats beautifully. Roast the squash and cook the lentils in advance to streamline your weekend prep, then assemble everything into a rich, nourishing curry that’s ideal for both lunch and dinner.
Sweet Potato Chickpea Curry
This hearty vegan curry combines tender sweet potatoes and protein-rich chickpeas in a fragrant tomato and coconut milk base. Aromatics like onion, garlic, and ginger are simmered with warming spices such as garam masala and curry powder, creating a flavorful sauce that perfectly coats the vegetables. It’s cozy, nutrient-dense, and packed with plant-based goodness, making it a standout fall meal.
Ideal for meal prep, this curry stores well in the fridge for up to five days and tastes even better after the flavors have melded overnight. You can also freeze portions for longer storage, making it a flexible option for busy weeks. Serve it with rice, quinoa, or warm naan for a complete and satisfying dish.
Tex-Mex Style Vegan Stuffed Peppers
These colorful bell peppers are packed with a Tex-Mex-inspired filling of quinoa, black beans, corn, and tomatoes, seasoned with smoky spices like cumin and paprika. The peppers bake until tender while the hearty filling becomes rich and flavorful, making them both nutritious and satisfying. You can even add a sprinkle of vegan cheese or avocado on top for extra creaminess.
Perfect for meal prep, the filling can be made ahead of time and stored in the fridge, ready to stuff into peppers when needed. The baked peppers reheat well and also freeze beautifully, so you’ll have a grab-and-go option for quick lunches or weeknight dinners. Serve with salsa, lime wedges, or a side of greens for a balanced fall meal.
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