Healthy Fall Meal Prep (recipes + full grocery list)

Let’s set you up for the week with this delicious fall meal prep. Not only will these flavors have you craving your fall meal prep all week but the balance of protein, healthy carbs and fats will leave you full and satisfied long after your meals. Whether you’re on a weight loss journey or just looking to eat healthier, these are great options to have in the mix. If you have a kids or a loved one, you can double or triple the portions for even more servings.

Looking for more help with your nutrition? Join our Master Your Health Crew for custom meal plans, recipe library, macros and calories included, grocery lists, 24/7 email support, accountability group, optional personalized workouts + so much more! Click here to learn more.

The recipes below make anywhere from 4 to 5 servings for the week. Simple Mills pumpkin muffins makes 12 muffins.

The Grocery List

Grocery list:

1 jalapeño 

1 bag mixed greens

3 cups green beans

1 orange bell pepper

1 white onion 

1 red onion 

5 carrots 

12 celery stalks  

1 large tomato 

1 bunch of cilantro 

2 large apples (or 3 small ones) 

1 bag pecans 

5 burrito tortillas 

1 bag shredded cheese  

1 lb chicken thighs

1 lbs grass-fed ground beef (or turkey)

A dozen eggs 

1 small carton egg whites or extra eggs

4oz goat cheese

2 (15oz) can diced tomatoes

1 (15oz) can Kidney Beans (or other white beans)

1 (15 oz) can Aduki Beans or black beans

1 box Simple Mills muffin mix 

3 cups bone brother or chicken stock 

Chili powder 

Honey mustard dressing or other dressing 

Pantry/Kitchen Staples 

Cumin 

Turmeric 

Paprika 

Garlic powder 

Italian seasoning or seasoning blend 

Sea salt

Grass-fed butter or ghee

Olive oil 

Meal Prep Containers:

35 oz Glass Salad Jars with Bamboo Lids

22 oz Glass Meal Prep Containers 

30oz Glass Meal Prep Containers

3 Compartment Glass Meal Prep Containers 

2 Compartment Glass Meal Prep Containers

Recipe 1 – High Protein Breakfast Burritos

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High Protein Breakfast Burrito

Servings 5

Ingredients

• 5 breakfast tortillas
• 8 eggs
• 1 cup egg whites
• 1/2 cup shredded cheese
• Pinch of salt
• 5 tbsp red onion diced
• 10 tbsp tomato diced
• 5 tbsp cilantro diced
• 1 tsp avocado oil or butter

Instructions

1. In a bowl, whisk the eggs, egg whites and pinch of sea salt. Set a pan to medium heat. Add a little bit of oil or butter. Add in the egg mixture.

2. Keep stirring until eggs are scrambled. Add cheese towards the end and mix in. Remove from heat and let eggs cool down some before adding to tortillas.

3. Heat the tortillas stove top or in microwave for 30 seconds.

4. In the center of the tortillas, add eggs, diced tomato, dice red onion and cilantro. Fold tortilla closed and wrap tightly.

5. Wrap the burrito up tightly in foil or place in a meal prep container.

Recipe 2 – Simple Mills Pumpkin Muffins

Click here to snag your Simple Mills pumpkin muffin mix to make meal prep easy!

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Pumpkin Muffins

Servings 12

Ingredients

• 1 box simple mills pumpkin muffin mix
• 3 eggs
• 1/2 cup water
• 1/3 cup oil avocado oil or melted butter

Instructions

1. Pre-heat to oven to 350 F.
2. Whisk water, eggs and oil in a large bowl.
3. Add baking mix: whisk until well blended.

4. Spoon batter into a greased or paper-lined muffin tin. (I use silicone or parchment paper liners)

5. Bake for 15 to 20 minutes or until center of muffin bounces back when pressed.

6. Let cool completely before removing from muffin tin.

Recipe 3 – Homemade 3 Bean Grass-fed Beef Chili

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Homemade 3 Bean Grass-fed Chili

Servings 5

Ingredients

• 1 lbs grass-fed ground beef *can sub ground turkey
• 1 15 oz can Aduki Beans (or black beans)
• 1 15oz can Kidney Beans (or other white beans)
• 2 15oz can diced tomatoes
• 1 cup chicken or bone broth
• 3 cups green beans
• 5 carrots
• 1 orange bell pepper
• 6 celery stalks
• 1 white onion
• 1 tbsp ghee or butter
• 1 tbsp garlic
• 6 tbsp chili powder
• 1.5 tbsp cumin
• 1 tbsp turmeric
• 1 tbsp paprika
• 1 tbsp garlic powder
• Sea salt to taste I used 1 tbsp
• optional shredded cheese & jalapeño for toppings

Instructions

1. Set a pan to medium heat. Sauté carrots with butter for a few minutes. Add onion, bell pepper & celery and sauté for another five minutes or so.

2. Set aside veggies and cook ground beef in a large soup pot breaking it into pieces (or ground turkey).

3. Add sautéed veggies into the large soup pot with the beef. Mix well. Add all of your seasonings and mix again.

4. Add drained kidney beans, drained aduki beans and diced tomatoes (don’t drain the canned tomatoes; add the whole can) Mix well.

5. Add the uncooked green beans. Mix well.
6. Add 1 cup broth. Mix well.
7. Bring to a boil then let simmer for 2 hours, stirring occasionally. Enjoy!

Recipe 4 – Fall Harvest Goat Cheese Apple Salad Jar

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Fall Harvest Salad Jars

Ingredients

• 4-8 tbsp honey mustard dressing
• 2-2.5 cups apples chopped
• 2 cups celery chopped
• 1 cup red onion chopped
• 1 lb chicken thighs or pre cooked chicken
• 1 cup pecans
• 4 tbsp raisins
• 1/2 cup goat cheese
• 6 cups lettuce
• 1 tbsp butter
• Sea salt

Instructions

1. Cook chicken with desired method.
2. Sauté pecans in 1 tbsp butter for a few minutes stovetop. Top with sea salt.
3. Prep all your veggies and fruit.
4. In each jar, layer dressing on bottom then celery then apples then chicken then red onion then pecans then goat cheese. Make sure to stack the lettuce on top.
5. Store in air tight glass jars for up to 5 days.

I hope you enjoy this weekly delicious meal prep! Make sure to check out our Master Your Health coaching program for more meal plans like this except customized to your personal goals.