Meal Plan for Fall: Low Prep Dinners
This meal plan is perfect for anyone looking to enjoy delicious fall flavors without spending hours in the kitchen. We've crafted a week of low prep dinners that make the most of seasonal ingredients, ensuring that you enjoy quick and satisfying meals every evening.
Whether you're a busy professional, a student, or simply someone who prefers to keep it simple, these meals are designed to be both convenient and delightful. Follow along for a stress-free dining experience this fall.
Macro overview
2,000
Calories
per day
150g
Protein
200g
Carbs
70g
Fat
Your 7-day plan
Monday
- Breakfast Oatmeal with Apples and Cinnamon 450 kcal · 10g protein
- Lunch Quinoa Salad with Roasted Vegetables 550 kcal · 15g protein
- Dinner Sheet Pan Balsamic Chicken and Veggies 600 kcal · 45g protein
- Snack Pumpkin Spice Greek Yogurt 200 kcal · 15g protein
Tuesday
- Breakfast Berry Smoothie with Protein 400 kcal · 25g protein
- Lunch Butternut Squash Soup with Whole Grain Bread 500 kcal · 12g protein
- Dinner One-Pot Pasta with Spinach and Tomatoes 650 kcal · 30g protein
- Snack Roasted Chickpeas 250 kcal · 10g protein
Wednesday
- Breakfast Avocado Toast with Poached Egg 450 kcal · 20g protein
- Lunch Turkey and Cranberry Wrap 550 kcal · 35g protein
- Dinner Slow Cooker Beef Stew 600 kcal · 50g protein
- Snack Apple Slices with Almond Butter 200 kcal · 5g protein
Thursday
- Breakfast Chia Seed Pudding with Berries 400 kcal · 15g protein
- Lunch Lentil and Sweet Potato Curry 600 kcal · 20g protein
- Dinner Grilled Salmon with Asparagus 650 kcal · 55g protein
- Snack Trail Mix 250 kcal · 10g protein
Friday
- Breakfast Pumpkin Spice Overnight Oats 450 kcal · 20g protein
- Lunch Chicken Caesar Salad 550 kcal · 40g protein
- Dinner Stuffed Bell Peppers 600 kcal · 35g protein
- Snack Cheese and Crackers 200 kcal · 10g protein
Saturday
- Breakfast French Toast with Maple Syrup 500 kcal · 20g protein
- Lunch Veggie Burrito Bowl 600 kcal · 25g protein
- Dinner Roasted Chicken with Root Vegetables 650 kcal · 50g protein
- Snack Yogurt with Granola 250 kcal · 15g protein
Sunday
- Breakfast Egg Muffins with Spinach and Feta 450 kcal · 25g protein
- Lunch Quinoa and Black Bean Chili 600 kcal · 30g protein
- Dinner Lemon Herb Grilled Chicken 650 kcal · 55g protein
- Snack Carrot Sticks with Hummus 200 kcal · 5g protein
Grocery list preview
Produce
- Apples
- Bananas
- Spinach
- Tomatoes
- Bell Peppers
- Asparagus
- Sweet Potatoes
Protein
- Chicken Breast
- Salmon
- Eggs
- Greek Yogurt
- Lentils
- Chickpeas
Pantry
- Oatmeal
- Quinoa
- Whole Grain Bread
- Almond Butter
- Pumpkin Spice
- Chia Seeds
- Maple Syrup
In the app, Munchi builds this automatically from your plan and sorts it by aisle.
Practical tips
- Consider prepping ingredients over the weekend to save time during the week.
- Use leftovers creatively, such as adding roasted veggies to a salad or wrap.
Frequently asked questions
Can I substitute ingredients in the meal plan?
Absolutely! Feel free to swap ingredients based on your dietary needs and preferences.
Are these meals suitable for a family?
Yes, these meals are designed to be easy and family-friendly.
How long do the dinners take to prepare?
Each dinner is designed to be ready in under 30 minutes.
Can I make these meals ahead of time?
Yes, many of these meals can be prepared in advance and stored in the fridge for a few days.
Is this meal plan suitable for vegetarians?
While some meals include meat, you can easily swap them for plant-based proteins.
Generate your own meal plan with Munchi.
Tell Munchi your goals and get a personalized weekly plan.