early fall weekly meal prep ideas

We’re rounding the corner into fall so while we might not be ready for soup or gingerbread pancakes yet, here are some great ideas to start warming up and taking advantage of winter squash season. Mix and match these gluten-free plant-based meal ideas to create your own unique, delicious menu for the week.

Breakfast: Rice Porridge

An Instant Pot treasure! I cooked up a batch of rice (in water) for the week. After coming down from pressure, I mixed in several cups of vanilla almond milk, a little maple syrup, and 1 Tbs ground cinnamon. They’re topped them with almonds, goji berries, hemp seeds, and date nectar.

Lunch: Butternut Squash Chili

A delicious and easy cold weather dish. I tossed in all the ingredients into my Instant Pot and set the time to 8 min – just long enough for the quinoa to cook. Recipe adapted from Minimalist Baker

Snack: Green Smoothie

This is what I prepped about every other day:
Makes about 4 cups

  • 1/2 cup frozen mango chunks
  • 1/2 cup frozen pineapple chunks
  • 1/2 cup frozen chopped spinach or kale
  • 1 large ripe banana, peeled
  • 1 Tbs chia seeds
  • 1 Tbs hemp seeds
  • 1 Tbs flax meal
  • 2 cups water

Add all ingredients to a high speed blender and blend on high until smooth.
Pour into quart-sized mason jar and enjoy!

Dinner: PB Tofu Pad Thai

Main Ingredient Checklist

  • Rice noodles
  • 2 blocks extra firm tofu
  • Broccolini
  • Carrots
  • Optional: Green onion, peanuts, & sriracha
  • Find a tasty PB sauce to make to smother your tofu in and voila

Note: These meals lay the foundation for my week. I am never limited to just these meals and I always keep extra items on hand for additional snacks or meals.

I hope you enjoy these seasonal fall meal prep ideas! Only after healing myself of lifelong chronic constipation through healthful, plant-based eating did I arrive at my life’s work as a dietitian. Now, I find an immense amount of joy in helping others simply and sustainably eat foods that taste good and make them feel even better. To learn more about my approach to nutrition, click the button below.