If your weeknights are anything like mine, chaotic, hungry, and running on fumes, this one’s for you. Three recipes, one grocery trip, and zero stress. Breakfast, lunch, and dinner covered with cozy fall flavors that reheat, remix, and actually get eaten.
These are the meals I prepped this week between school drop-offs, after-school snacks, and soccer practice. Nothing fancy, just simple, family-friendly food that saves time and still feels like a little win at the end of the day.
🍎 Apple Cinnamon + Oats Yogurt Bowls
A 5-minute prep that tastes like apple pie for breakfast. It’s cozy, protein and fiber packed, quick, and kid-approved. The kind of thing you can throw together before work or pack up in jars for the next few mornings. I love these for my mornings when I have early pilates class. I can grab one as I head to the office and can enjoy at my desk knowing I’m having a protein + fiber packed breakfast.
Prep Time: 10 min | Cook Time: 10 min | Serves: 4
Ingredients
3–4 apples, diced
½ cup brown sugar
1 cup oats
1 tablespoon cinnamon
¼ cup maple syrup
Pinch of salt
Greek yogurt (for serving)
Chopped pecans (optional, for topping)
How to Make It
Add apples, brown sugar, oats, cinnamon, maple syrup, and salt to a pan over medium heat.
Mix and let simmer until the apples are soft and the oats are slightly toasted, about 10 minutes.
Assemble your bowls: start with a base of Greek yogurt, top with the warm apple mixture, and finish with chopped pecans.
Meal Prep Tip: Store the apple mixture in an airtight container and reheat before serving.
🥗 Fall Chicken Salad
The crisp flavors of fall in one easy, protein-packed meal. Sweet apples, tart cranberries, crunchy pecans, and tender chicken all come together with creamy Dijon dressing. Perfect for busy workdays or lunchboxes.
Prep Time: 15 min | Cook Time: 15 min (if cooking chicken) | Serves: 4–6
Ingredients
4 cups cooked chicken, chopped (about 4 chicken breasts)
1½ cups apple, diced (Honeycrisp or Gala)
1 cup dried cranberries
¾ cup pecan pieces
2 tablespoons fresh dill, chopped (or 1 teaspoon dried)
2 green onions, chopped
1¼ cup mayo (plus more as needed) you can also swap Greek yogurt in
2 tablespoons Dijon mustard
How to Make It
In a large bowl, combine chicken, apples, cranberries, pecans, dill, and green onions.
Add mayo and Dijon mustard; gently toss until everything is evenly coated.
Add extra mayo as needed to reach your preferred texture.
Chill before serving or enjoy immediately.
Ways to Serve
Classic Sandwich: Scoop onto a buttery croissant or whole-grain bread.
Lettuce or Pita Wrap: Tuck inside a pita or lettuce cup for a lighter option.
Salad Bowl: Serve over a bed of greens for a quick, low-carb lunch.
Snack Dip: Pair with crackers, pretzels, or cucumber slices.
Meal Prep Tip: Store in an airtight container for up to 4 days. Great for grab-and-go lunches!
🍲 Tortellini Soup with Italian Sausage
A cozy, one-pot dinner that’s hearty enough for the whole family. It’s simple, comforting, and perfect for chilly weeknights when you want something that feels homemade without spending hours in the kitchen.
Prep Time: 10 min | Cook Time: 25–30 min | Serves: 4–6
Ingredients
1 lb mild Italian sausage (ground or casing removed)
1 medium yellow onion, chopped
6 garlic cloves, minced
1 quart chicken stock
1 (14 oz) can crushed tomatoes
2 tablespoons tomato paste
1 teaspoon sea salt
1 bunch spinach (or kale), roughly torn
10 ounces fresh tortellini
1 cup heavy cream
Parmesan cheese, grated (optional)
¼ teaspoon red pepper flakes (optional)
How to Make It
In a large pot, brown the sausage over medium heat until fully cooked. Drain excess fat.
Add onion and garlic, cooking until fragrant and softened (about 3 minutes).
Stir in tomato paste, crushed tomatoes, chicken stock, and salt. Bring to a simmer.
Add tortellini and cook according to package directions (usually 4–5 minutes).
Stir in spinach or kale and let it wilt.
Finish with heavy cream, and taste for seasoning.
Serve warm, topped with Parmesan and red pepper flakes if you like a little heat.
Meal Prep Tip: Store in containers for 2–3 days. Add a splash of broth or water when reheating to keep it creamy.
Subs & Swaps
Dairy-Free? Use coconut cream in the soup, and dairy-free yogurt for breakfast.
No time to cook chicken? Shredded rotisserie chicken works perfectly.
Vegetarian? Skip the sausage and add white beans to the soup instead.
Nut-Free? Leave out the pecans or swap for roasted pumpkin seeds.
Kitchen Tools
Large Pot (for the soup)
Measuring Cups and Spoons
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Meal prep doesn’t have to be all or nothing, it can be one cozy pot of soup, a bowl of chicken salad ready for the week, or breakfast you can grab between school drop-off and work. The goal isn’t perfection, it’s relief. These recipes are meant to help you find small, doable wins that make the week ahead just a bit smoother.
If this post helps take one thing off your plate (literally), be sure to hit the heart below or leave a comment letting me know which recipe you wanna try first!
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That tortellini soup looks unbelievable !!!