Let’s make eating healthy the easy choice with weekly meal prepping
Breakfast: Pumpkin Scones (recipe adapted from here)
Lunch: Warm and Roasted Winter Salad Bowl (recipe here)
Snack: Apples and Peanut Butter
Dinner: Stuffing Bites, Cranberry Pear Sauce, and Sweet Potato Casserole (Bites and Sauce recipes here and Sweet Potato Casserole here)
Breakfast: Tofu Chilaquiles (recipe found in Thug Kitchen’s Cookbook)
Lunch: Thai Yellow Coconut Curry inspired by Minimalist Baker (recipe here)
Hearty Snack: Chili Mac and Cheese (dish inspired by a fellow dietitian, Brooke West, found here)
Dinner: Chickpea Potato Soup in the Instant Pot (recipe here)
Breakfast: Pumpkin Spice Oatmeal Recipe with Diced Apples (recipe here)
Lunch: Lentil, Leek, and Beet Salad inspired by Minimalist Baker (recipe here)
Snack: Apricot Walnut Date Power Bars made into Bites (recipe here)
Dinner: Spicy Peanut Soup with Sweet Potato and Kale in the Instant Pot (recipe here)
Breakfast: Savory vs. Sweet Waffles
Savory waffle recipe inspiration found here
Sweet waffle recipe inspiration found here
Lunch: Spicy Sofritas Veggie Bowls inspired by this recipe
Snack: Simply Grapes (I keep additional snack items on hand)
Dinner: Thai Peanut Soup with Black Rice (check out this similar recipe)
Breakfast: Banana Bread Oatmeal with Walnuts and Figs
Lunch: Spicy Peanut Tofu Stir-Fry with Bok Choy inspired by this recipe
Snack: Small Seed Bar and Banana (order Small Seed Bars online here)
Dinner: Loaded Veggie Quesadillas inspired by this recipe
Breakfast: Sweet & Cinnamon Brown Rice Porridge inspired by An Edible Mosaic’s Recipe
Lunch: Chili and Cornbread
The chili recipe comes from my One Month Meal Plan and the oil-free cornbread comes from Plant Based Planner’s Recipe
Snack: Ginger Molasses Cookie Bites (recipe here) with Peanut Butter and Apples
Dinner: Korean BBQ Tofu Burgers adapted from Connoisseurus Veg’s Recipe
Breakfast: Pumpkin Spice Steel Cut Oats (get my recipe here)
Lunch: Curried Chickpeas with Zesty Greens and Brown Basmati Rice inspired by Eating Bird Food’s Recipe
Snack: Apricot Walnut Bites inspired by Avocado Pesto’s Recipe with Bananas
Dinner: Sweet and Sticky Tofu with Bok Choy and Ramen Noodles inspired by Good Housekeeping’s Recipe
Pumpkin Spice Steel Cut Oats: A new favorite recipe that is reminding me of all things Fall. Add your favorite toppings to this base recipe and top it off with a drizzle maple syrup or date nectar and a splash of plant milk.
Curried Chickpeas: You can make this recipe super quick and easy by using canned chickpeas, frozen greens, and an instant pot for the rice! Lunches for the week in less than 30 minutes!
Apricot Walnut Bites: I hacked this recipe by turning the bars into balls and skipping the freezing part.
Sweet and Sticky Tofu: I LOVE eating tofu in a variety of different ways. The sauce for the recipe alone was worth it! I omitted the oil (per usual) and sliced the bok choy longways to cut down on chopping time.
Breakfast: Carrot Cake Baked Oatmeal adapted from Oh She Glows Recipe
Lunch: Ultimate Polenta Bowls from my One Month Meal Plan
Snack: Vanilla Cinnamon Protein Bites (adapted from Cotter Crunch Recipe) with Apples or Bananas
Dinner: Instant Pot Pho adapted from Kara Lydon’s Recipe
Oatmeal: Okay, carrots in oatmeal is fantastic! I topped mine off with dried fruit, almonds, pepitas, a splash of almond milk, and then a drizzle of date nectar after re-heating it.
Ultimate Polenta Bowls: Delicious polenta (I used these) cooked in veggie broth with roasted Brussels sprouts, sauteed greens, and warmed marinara. Check out my One Month Meal Plan to see how you can make Ultimate Polenta Bowls 5 different ways.
Cinnamon Vanilla Protein Bites: These proved to be the perfect Fall snack! I love the bold cinnamon flavor and satiating richness from the peanut butter.
Instant Pot Pho: This Instant Pot Pho was incredibly easy. My biggest challenge was finding star anise in the grocery store! I’ve never had Pho before but now I’m sold and can’t wait to try it out!
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For the next month:
your meals are planned out
your grocery list is complete
and eating healthy just became the easy choice
I love it so far! Got my groceries for week one. You did a fantastic job on this meal plan! Can’t wait to try it out this week.
– Bailey
- I just downloaded your 30 Day Meal Prep Book! So excited to see all your goodies!
- – Darcy
It’s like a cookbook with all the stuff in there! What a resource!
-Courtney
Just ordered it. October is a crazy month for me. Meal planning, check!
- – Jennifer
Breakfast: Loaded Oatmeal Bowls featuring my Baked Oatmeal Recipe from my Free Five Day Guide
Lunch: PB&J Chia Seed Pudding Parfaits
My Chia Seed Pudding Recipe will be included in my One Month Meal Prepping Guide.
Snack: Peaches and Seedy Nut Butter
Dinner: Quinoa and Black Bean Burritos
I was reminded of how delicious quesadillas are when one of you suggested I try using my gluten-free Food For Life Tortillas for quesadillas instead of burritos. Now I am even more excited about this week’s dinners. In the quesadilla, I added steamed broccolini, diced tomatoes, black beans, avocado, and cheese shreds. Game changer!
