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Fall is here, and with it comes the want for hearty, comforting meals.
If you’re like me, you may be working like crazy before the holidays.
As the weather cools down, you might find yourself craving warm, flavourful lunches to get you through the day.
Meal prepping can be a great way to ensure you have delicious meals ready to go.
I have to meal prep or I’ll end up snacking on every unhealthy thing around me.
Preparing your lunches ahead of time can save you both time and money.
1) Maple-Glazed Butternut Squash Salad
This tasty fall salad is perfect for meal prep. You can roast butternut squash ahead of time and store it in the fridge.
To make the squash, toss cubes with olive oil, maple syrup, salt, and pepper. Roast at 425°F for about 30 minutes until tender. Let it cool before adding to your salad.
For a flavour boost, try roasting apples with the squash. The sweet and tart combo works well with the maple glaze.
Build your salad base with mixed greens or kale. Add the cooled squash, some dried cranberries, and pumpkin seeds for crunch.
Make a simple dressing with olive oil, apple cider vinegar, and a touch of maple syrup. Keep it separate until you’re ready to eat.
When packing your lunch, put the greens in one container and the squash mixture in another. This keeps everything fresh. Add the dressing right before eating to avoid soggy greens.
This salad is filling on its own, but you can add grilled chicken or chickpeas for extra protein. It’s a great way to enjoy fall flavours all week long.
2) Harvest Grain Bowl with Cranberries and Pecans
A harvest grain bowl is a tasty and filling lunch option for fall. You can make it ahead of time for easy meal prep during busy weeks.
Start with a base of cooked farro or quinoa. These hearty grains provide a nutty flavour and chewy texture.
Add roasted butternut squash cubes for sweetness and a boost of vitamin A. Toss them with olive oil, maple syrup, and cinnamon before roasting for extra flavour.
Include some protein by adding chickpeas. Roast them alongside the squash for a crispy texture.
Toss in a handful of dried cranberries for tartness and pecans for crunch. These classic fall ingredients complement the other flavours nicely.
For greens, mix in some baby spinach or kale. They’ll add nutrients and a pop of colour to your bowl.
Dress the bowl with a simple apple cider vinaigrette. Combine apple cider vinegar, olive oil, Dijon mustard, and a touch of honey.
To prep for the week, cook your grains and roast the veggies on Sunday. Store each component separately in the fridge. Assemble your bowls fresh each morning for the best taste and texture.
This harvest grain bowl is customizable. Feel free to swap ingredients based on what you have on hand or your personal preferences.
3) Pumpkin and Sage Risotto
Pumpkin and sage risotto is a cozy fall dish that’s perfect for meal prep. You can make a big batch on Sunday and enjoy it throughout the week.
Start by sautéing onions in a large pan. Add Arborio rice and toast it for a minute. Then, slowly add warm broth while stirring constantly.
Pumpkin and sage bring delicious fall flavours to this creamy rice dish. The pumpkin adds a lovely orange hue and slight sweetness, while sage provides a savoury touch.
As you cook, keep adding broth and stirring until the rice is tender and creamy. Near the end, mix in pumpkin puree, grated Parmesan cheese, and chopped fresh sage.
For meal prep, let the risotto cool completely before portioning it into containers. You can reheat it in the microwave or on the stovetop with a splash of broth to loosen it up.
To add some crunch, try topping your risotto with crispy fried sage leaves. Just fry them in a bit of oil until crisp, then crumble over your reheated risotto.
This hearty dish is filling on its own, but you can also pair it with a simple green salad for a complete lunch. Enjoy your homemade pumpkin and sage risotto all week long!
4) Apple and Cheddar Sandwich with Arugula
This tasty sandwich combines sweet and savoury flavours for a delightful fall lunch. You’ll love the mix of crisp apple slices, sharp cheddar cheese, and peppery arugula.
To make this apple and cheddar sandwich, start with two slices of your favourite bread. Whole grain or sourdough work well for added flavour and nutrition.
Layer thin slices of sharp cheddar cheese on one piece of bread. Choose a good quality aged cheddar for the best taste. Place the bread under the broiler for 1-2 minutes to melt the cheese.
Thinly slice a crisp apple like Granny Smith or Honeycrisp. Arrange the apple slices on top of the melted cheese. The sweetness of the apple pairs perfectly with the tangy cheddar.
Add a handful of fresh arugula on top of the apple slices. The peppery flavour of arugula adds a nice kick to the sandwich.
Close the sandwich with the second slice of bread. If you like, you can lightly toast this slice too for extra crunch.
Cut the sandwich in half and wrap it up for an easy grab-and-go lunch. This sandwich keeps well in the fridge for 1-2 days, making it great for meal prep.
You can customize this sandwich by adding a spread like honey mustard or fig jam. A sprinkle of chopped walnuts also adds nice texture and fall flavour.
5) Roasted Sweet Potato and Black Bean Tacos
Roasted sweet potato and black bean tacos are a tasty and filling fall lunch option. You can easily prep these tacos ahead of time for a quick and nutritious meal during the week.
Start by cubing sweet potatoes and roasting them in the oven with your favourite spices. While they cook, prepare the black beans by heating them with some garlic and cumin for extra flavour.
Once your ingredients are ready, assemble the tacos in containers. Use corn or flour tortillas as the base, then add the roasted sweet potatoes and seasoned black beans.
For added nutrition and taste, you can include sliced bell peppers and onions. These veggies complement the sweet potatoes and beans perfectly.
To keep your tacos fresh, store the toppings separately. Pack some shredded cheese, chopped cilantro, and lime wedges in small containers or bags.
For a creamy element, consider making a chili lime avocado sauce. This zesty topping adds a nice contrast to the sweetness of the potatoes.
When you’re ready to eat, simply warm up the tortillas and fillings, then assemble your tacos with the toppings. This meal prep idea is not only delicious but also vegetarian-friendly and packed with fibre and protein.
6) Cauliflower and Lentil Soup
Cauliflower and lentil soup is a tasty and filling fall lunch option. This creamy and comforting dish is perfect for chilly autumn days.
To make this soup, you’ll need cauliflower, red lentils, onions, and carrots. Add some garlic and ginger for extra flavour. Curry powder gives the soup a warm, spicy kick that’s ideal for cooler weather.
You can easily prep this soup in advance. Make a big batch on Sunday and portion it out for the week. It reheats well, so you’ll have a hot lunch ready in minutes.
This soup is packed with nutrients. Cauliflower is rich in vitamins and fibre, while lentils provide protein and iron. It’s a great way to boost your veggie intake during fall.
For a creamier texture, blend part of the soup before serving. Leave some chunks for added texture. You can adjust the spice level to your liking by adding more or less curry powder.
Serve your cauliflower and lentil soup with a slice of crusty bread for dipping. It’s a cozy meal that will keep you satisfied all afternoon.
7) Turkey and Cranberry Wraps
Turkey and cranberry wraps make a tasty fall lunch option. They’re easy to prepare and perfect for meal prep.
To make these wraps, start with a tortilla or spinach wrap. Spread a layer of cream cheese mixed with dried cranberries on the wrap.
Next, add some sliced turkey. You can use leftover roast turkey or deli meat. Layer on some fresh spinach leaves for added nutrition and crunch.
For extra flavour, you can include some chopped walnuts. They add a nice crunch and pair well with the other ingredients.
Roll the wrap tightly, starting from one end. Cut it in half if you prefer smaller portions. You can secure the wrap with toothpicks if needed.
These wraps keep well in the fridge for a few days. Wrap them in plastic wrap or store in airtight containers to keep them fresh.
For a lower-carb option, try using large lettuce leaves instead of a tortilla. This creates a lighter, crisp wrap that’s still full of flavour.
You can prep several of these wraps at once for easy grab-and-go lunches throughout the week. They’re a great way to use up leftover turkey after Thanksgiving, too.
8) Quinoa and Roasted Cauliflower Salad
This tasty fall lunch combines nutty quinoa with crispy roasted cauliflower. It’s a great meal-prep option that’s both filling and nutritious.
Start by cooking quinoa according to package instructions. While it cools, chop a head of cauliflower into bite-sized florets. Toss them with olive oil, salt, and pepper, then roast in a 400°F oven until golden brown.
Mix the cooled quinoa and roasted cauliflower in a large bowl. Add some diced red onion, chopped parsley, and crumbled feta cheese for extra flavour and texture.
For the dressing, whisk together lemon juice, olive oil, Dijon mustard, and a touch of honey. Pour it over the salad and toss everything together.
You can store this salad in airtight containers in the fridge for up to 5 days. It’s delicious served cold or at room temperature.
For added protein, consider tossing in some chickpeas or diced grilled chicken. You can also swap in different roasted veggies like sweet potato or Brussels sprouts for variety.
This quinoa and roasted cauliflower salad is a fantastic way to incorporate fall produce into your lunch routine. It’s hearty enough to keep you satisfied until dinner.
9) Pear and Walnut Spinach Salad
A pear and walnut spinach salad is a tasty and nutritious option for your fall lunch meal prep. This salad combines fresh ingredients with a mix of flavours and textures.
Start with a bed of fresh spinach as your base. Add sliced pears for sweetness and a soft texture. Dip the pear slices in orange juice to prevent browning if you’re prepping in advance.
Toast some walnuts to bring out their flavour and add a satisfying crunch. You can also include crumbled feta cheese for a tangy, creamy element.
For extra colour and nutrition, toss in some pomegranate seeds. These little gems add a burst of flavour and antioxidants to your salad.
Make a simple balsamic vinaigrette to dress your salad. Mix balsamic vinegar, olive oil, and a touch of honey for a balanced dressing that complements the other ingredients.
When you’re ready to eat, drizzle the dressing over your salad and give it a gentle toss. This salad is not only delicious but also packed with vitamins, minerals, and fibre.
You can prepare most components of this salad in advance. Store the ingredients separately and assemble them just before eating to keep everything fresh and crisp.
10) Butternut Squash and Goat Cheese Flatbread
This tasty flatbread is perfect for fall lunch meal prep. It combines the sweet, creamy taste of butternut squash with tangy goat cheese.
To make it, start by roasting cubes of butternut squash with olive oil and spices. While it cooks, prepare your flatbread base.
Spread a thin layer of pumpkin puree on the flatbread as a base. This adds extra flavour and moisture.
Once the squash is roasted, spread it evenly over the flatbread. Crumble goat cheese on top for a creamy contrast.
Add some caramelized onions for sweetness and depth. You can also sprinkle on some fresh herbs like sage or thyme.
Bake the flatbread until it’s crispy and the cheese is melted. Let it cool before slicing into portions for your meal prep.
This butternut squash and goat cheese flatbread keeps well in the fridge for several days. You can enjoy it cold or reheat it quickly in a toaster oven.
For extra protein, consider adding some grilled chicken or chickpeas. A side salad with fresh greens complements the rich flavours nicely.
This flatbread is versatile and can be customized to your taste. Try different cheeses or add nuts for crunch.
11) Chickpea and Spinach Curry
Looking for a quick and easy fall lunch? Try a 10-minute chickpea and spinach curry. This vegan dish is perfect for meal prep and packs a flavourful punch.
You’ll love how simple it is to make. Just toss everything into one pot and let it simmer. The result is a creamy, comforting curry that’s ready in no time.
This curry is not only tasty but also nutritious. Chickpeas provide protein and fibre, while spinach adds vitamins and minerals. It’s a great way to get your veggies in during the colder months.
You can customize this curry to your liking. Don’t have spinach? Try kale or Swiss chard instead. You can even swap chickpeas for other beans or lentils if you prefer.
For a complete meal, serve your curry with rice or warm pita bread. It’s filling enough to keep you satisfied until dinner.
This chickpea and spinach curry is also budget-friendly. Using canned chickpeas and frozen spinach can help you save money without sacrificing flavour.
Make a big batch on Sunday, and you’ll have lunches sorted for the week. The flavours only get better as the curry sits, making it ideal for meal prep.
12) Carrot and Ginger Soup
Carrot and ginger soup is a flavourful and warming option for your fall lunch meal prep. This soup is easy to make in large batches and reheats well for quick weekday lunches.
To prepare this soup, you’ll need carrots, ginger, onion, garlic, and broth as the main ingredients. Start by sautéing the onion in a large pot until soft. Then add minced garlic and ginger, cooking until fragrant.
Next, add your chopped carrots and broth to the pot. Some recipes suggest adding spices like cinnamon and nutmeg for extra warmth. Simmer the mixture until the carrots are tender, which usually takes about 25-30 minutes.
Once the carrots are cooked, blend the soup until smooth. You can use an immersion blender or transfer the soup to a regular blender in batches. Be careful when blending hot liquids.
For meal prep, let the soup cool before dividing it into containers. You can store it in the fridge for up to 5 days or freeze it for longer storage. When ready to eat, simply reheat in the microwave or on the stovetop.
Pair your carrot and ginger soup with a slice of whole grain bread or a small salad for a complete and satisfying lunch. This soup is not only tasty but also packed with nutrients, making it a healthy choice for your midday meal.
13) Brussels Sprouts and Bacon Quiche
Looking for a tasty fall lunch? Try making a Brussels sprouts and bacon quiche. This dish is perfect for meal prep and can be enjoyed hot or cold.
To start, cook some bacon until crispy. Then sauté Brussels sprouts until they’re tender and slightly browned. These veggies add a nice crunch and flavour to your quiche.
For the egg mixture, whisk together eggs, milk, and crème fraîche. This creates a creamy base for your quiche. You can also add some grated cheese for extra richness.
Pour the egg mixture into a pre-baked pie crust. Sprinkle the bacon and Brussels sprouts on top. Some recipes suggest adding goat cheese crumbles for a tangy twist.
Bake your quiche until it’s set and golden brown. Let it cool before slicing. You can portion it into individual servings for easy grab-and-go lunches throughout the week.
This quiche is not only delicious but also nutritious. Brussels sprouts are packed with vitamins and fibre. The eggs provide protein to keep you full until dinner.
You can pair your quiche with a side salad for a complete meal. It’s a great way to enjoy fall flavours in a convenient lunch option.
14) Maple Pecan Overnight Oats
Maple pecan overnight oats are a tasty and simple fall breakfast option. You can prep them quickly the night before for a ready-to-eat meal in the morning.
To make these oats, you’ll need rolled oats, milk, chia seeds, maple syrup, and chopped pecans. Mix these ingredients in a jar or container.
Add a dash of cinnamon and vanilla extract for extra flavour. Stir well to combine all the items. Refrigerate overnight or for at least 6 hours to let the oats soak up the liquid.
In the morning, give your oats a good stir. If they seem too thick, add a splash of milk to reach your preferred texture. Top with extra pecans and a drizzle of maple syrup for added crunch and sweetness.
This breakfast is not only yummy but also nutritious. Oats provide fibre, while pecans offer healthy fats and protein. The maple syrup adds natural sweetness without refined sugar.
You can make a batch of these oats to last you for several days. They’ll keep well in the fridge for up to 5 days, making your weekday mornings easier.
For variety, try adding sliced apples or pears to your maple pecan oats. These fruits pair well with the flavours and add extra nutrition to your meal.
Meal Prep Tips for Fall Lunches
Prepping fall lunches can save you time and money while ensuring you eat healthy, seasonal meals. These tips will help you make the most of your meal prep and keep your fall lunches fresh and flavourful.
Storage and Shelf Life
Store your prepped meals in airtight containers to keep them fresh longer. Glass containers are great for reheating and won’t absorb odours or stains.
Use separate containers for wet and dry ingredients to prevent soggy salads. Pack dressings and sauces on the side.
Most prepped meals last 3-5 days in the fridge. Label containers with prep dates to track freshness.
Freeze soups and stews in individual portions for quick thawing. They’ll keep for 2-3 months in the freezer.
Some ingredients like avocados and apples brown quickly. Toss them in lemon juice before storing to slow oxidation.
Maximizing Flavours
Roast vegetables like sweet potatoes, beets, and kale to bring out their natural sweetness. This works great for fall salads and grain bowls.
Use herbs and spices generously. Cinnamon, nutmeg, and sage add warmth to fall dishes.
Make big batches of flavour boosters like pesto or chimichurri. They’ll jazz up simple meals throughout the week.
Try meal-prep kale salads. They hold up well and taste better after marinating for a day or two.
Don’t forget about texture. Add crunchy elements like nuts or seeds just before eating to keep them crisp.
Frequently Asked Questions
Fall meal prep can be easy and delicious. These answers cover healthy options, vegetarian ideas, high-protein choices, and time-saving tips for autumn lunches.
What are some healthy meal prep options for autumn lunches?
You can make sweet potato-kale salads with chicken and peanut dressing. Another option is a butternut squash pasta with feta and mint. These meals use seasonal produce and offer balanced nutrition.
How can I prepare fall-inspired lunches for my workweek?
Try making a big batch of Persian-style butternut squash soup on Sunday. You can also prep grain bowls with roasted vegetables and cranberries. Store them in containers for easy grab-and-go lunches all week.
What are the best vegetarian recipes for fall meal prepping?
Pumpkin and sage risotto is a tasty vegetarian choice. You might also like roasted sweet potato and black bean tacos. These meals are filling and use autumn ingredients.
Can you suggest fall lunch meal preps that are high in protein?
Cauliflower rice bowls with grilled asparagus and chicken sausage are protein-rich. An Italian-style tuna rice bowl is another good option. Both keep well in the fridge for several days.
What meal prep ideas support weight loss during the fall season?
A harvest grain bowl with lots of veggies and a small amount of cranberries and pecans can be filling yet low in calories. Vegetable-based soups are also great for weight management.
How can I efficiently meal prep for the fall with limited time?
Use a slow cooker to make big batches of soup or chili.
Roast a tray of mixed fall vegetables to use in various meals throughout the week.
Crustless quiches are quick to make and last for several days.
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