Meal Prep for Fall


This post may contain affiliate links. See my disclosure policy.

My fall meal prep is an abundance of seasonal produce turned into healthy fall recipes. With 11 ingredients, you can create a mix of wholesome and flavorful meals including rich macro bowls, sweet n’ savory breakfasts, vibrant salads, and delicious snacks.

Girl standing with a stack of ingredients in meal prep containers.

Fall Meal Prep – Watch Me As I Meal Prep For The Week

You asked, I listened. A new seasonal meal prep is finally here! It’s filled with hearty ingredients like sweet potato and kale and delicious fall flavors like apple, cinnamon and pumpkin.

This is the last video in my seasonal meal prep series. If you haven’t watched my previous meal prep videos, take a peek through the links below. I’ll walk you through the process of how to prep ingredients for easy, mix-and-match meal ideas for the week.

In today’s video I’ll show you how to meal prep 11 ingredients and give you a few ideas for nourishing, fall meals that you can quickly put together. But with the creativity in this community, I’m sure you’ll find new, delicious ways to mix these ingredients. When you do, make sure to tag me on Instagram so I can see your creation. Now let’s dive in. 

Individual ingredients in meal prep containers.

Ingredients I’ve Meal Prepped For Fall

Several meals prepped on a table.

Fall Meal Prep Recipes

These ingredients can be combined in numerous ways, but today I’m sharing several meal ideas and recipes that I’ve made from these ingredients, including:

Individual ingredients meal prepped and stacked in containers.

Fall meals prepped on a table.

Several meals prepped on a white table, ready to be eaten.

There are two items that require the oven, the roasted sweet potatoes and bacon. You could do one sheet pan of each at the same time (just cook at 425F and remove the bacon sooner). Or do two sheet pans of each, back-to-back, for a larger quantity.

The best multi-tasking happens when you’ve got one item in the oven because then you can use the stovetop or counter to prep another item. But remember, you don’t need to do everything you see on this meal prep. Pick and choose or combine with ideas from the other meal prep videos.

Several meals prepped on a white table, ready to be eaten.

Want even more ideas? Check out my best meal prep recipes, including durable salads, healthy snacks, and freezer-friendly recipes.


If you’ve subscribed to my website and are on my email list you’ll receive a handy PDF guide of this weekly meal prep, with tips for prep time and storage. Subscribers are always the first to get new goodies! But if you’re not already subscribed, make sure to subscribe and you’ll soon receive this PDF guide as well.

I hope this fall meal prep inspires a few new ideas and if you’d like to see me continue these meal prep videos, let me know in the comments below. Happy meal prepping!

About the author

Lisa Bryan

Lisa is a bestselling cookbook author, recipe developer, and YouTuber (with over 2.5 million subscribers) living in sunny Southern California. She started Downshiftology in 2014, and is passionate about making healthy food with fresh, simple and seasonal ingredients.

Leave a comment

All comments are moderated before appearing on the site. Thank you for sharing your feedback!

Your email address will not be published. Required fields are marked *


  1. Can you build a vegan/vegetarian meal prep per season? I’m going through cancer treatment and trying to avoid or limit animal products. 

  2. I made a very cheat version of your pancakes by using a pre-fab pancake mix, adding cinnamon and subbing apple juice for water. They came out well, and I wouldn’t have thought about this combination, so thank you! Everything else was delicious, as always!

  3. If you haven’t already – can you possibly prepare a Diabetes meal prep plan?
    Love your quality videos and the simplicity of your content.
    Thank you,

    1. Unfortunately I won’t be able to create a meal prep for diabetes as that is something that needs to be consulted with a doctor. But hopefully these meal preps will help you build a healthier lifestyle overall!

  4. Hello Lisa my name is Karen, i am new to your website I just wanted to thank you very much for your effort in creating such a simple way of  getting around the kitchen . I appreciate what you’re doing. 

    1. Welcome to the Downshiftology community Karen! Hope you enjoy all the recipes to come and learn a few new things along the way :)

  5. First let me confess I love your recipes, I love them so much it’s hard for me to say one is my favorite. However, I do highly enjoy your meal prep videos, they help me prepare for the week and adds the connivance of leaving meals prepared for my family, Following you has help me and my family eat healthier and experience new foods we would have never tried otherwise. Our taste buds have never been happier, we thank you. My mother is an elderly woman with mild dementia and diabetic, and I was struggling to get her to eat healthier before I found your videos. Now I only do fresh meals that are healthy and enjoyable, all thanks to your videos and recipes. Having said that, would you consider doing a meal prep video with foods for someone with diabetes in mind.? I struggle to keep her sugar intake less than 25g per day.

    1. Hi Luis – so happy to hear my recipes have been able to help you and your family get back on track towards a healthy lifestyle! As for a meal prep for daibetes, unfortunately that is something I most likely won’t do as it’s hard to dabble into medically related recipes that I am personally unfamiliar with.

  6. Hi Lisa,

    You always make everything look so easy! I so enjoyed the Fall Meal Prep/Recipes video. Thanks for all that you do! I shared your video with my daughter today. :)

    Take care and God Bless!


    1. Glad you are enjoying all the meal prep videos so far and thanks for sharing! Hopefully your daughter finds this useful as well :)

  7. Last week I stumbled upon your meal prep youtube video and spent the next day prepping for the week. I felt better and am getting ready to do the fall meal prep. I am just waiting for the downloadable PDF to arrive in my email. I don’t enjoy cooking but you made simple and fun. Thank you! Karen Sherrill

    1. Excited to hear that you’re feeling better already Karen! Do let me know if the PDF never arrives and we can help you out with that :)

  8. Hello Lisa!
    I just finished the full Fall meal prep! I’m so excited that I found you and your helpful recipes and preps. Everything turned out great. Except the tortillas. I’ll have to look at your recommendation on cassava flour. The one I used wasn’t good, plus I don’t have a press yet. I’m sure that would help. Looking forward to trying out the recipes starting tomorrow. Thanks again!

    1. Congrats on making your first fall meal prep! Can’t wait for you to start mix and matching :) Would love for you to share your meals in the Facebook community group if you’re not a part of it yet.

  9. Dear Lisa, unfortunately I discovered your youtube video only last week but I am very impressed with your meal prep and I have tried to get the PDF for the last two days without result. Am I too late? Or what can I do to receive it anyway? Thank you and
    kind regards, Anne

  10. Do you have a gluten free healthy ranch resepise? I do love your videos 💕 and your resepise I have a lot of health issues. I have lupus, hyperthyroidism, fribialgya, etc. And you give me the hope to eat again.

  11. I’m a subscriber and I haven’t received the pdf for the fall meal prep. Can you try to send it again please. Thank you

  12. Love your videos and all the clean eating recipes.  Thank you for all the easy recipes!

  13. Hey Lisa!! Thank you so much for all the hard work you put into this blog and all the inspiration you’ve given me. I am trying to engineer a kitchen where I can be more sustainable and eat for nourishment and . you have given me so much to think about. That being said I absolutely love your GLASSLOCK containers and I followed the link in your . shop to purchase them but I do not think I got the large containers that you have and I am trying to nail . down the sizes but even the website for GLASSLOCK makes it difficult, is there any chance you know the size of the larger containers, they would change my meal prep game for the better. Thank you again!!

    1. Hi Alexandria – I’m happy you’re loving all my recipes and videos! The large round one in my set is 5.4 cups and the rectangular one is 6.3 cups. Hope that helps!

  14. Hi Lisa, I recently discovered your Youtube channel and blog, and I have to say that I love it so much. Everything you do looks so nutritious, delicious, and most importantly, seems like recipes I would actually use to build up healthy eating habits! I have a question about your meal preps: how many servings do they make (i.e. how many people would they serve per week?

    Thank you!

    1. Hi Sydney – Welcome to the Downshiftology community :) As per my meal preps, I would say they can serve about 2 people. So, if you have more people you need to make this for, just add a bit extra more in each ingredient!

  15. I happened to find your videos on YouTube, watched several as they’re full of great prep & planning tips & recipes look great with lots of healthy options.
    Can’t wait to start prepping trying some of your recipes!
    Looking forward to the prepping guides & recipes!5 stars

    1. Hi Laura – I’m so glad you discovered my channel! I hope my meal prep videos will give you some new inspiration on how to prep for the week. Enjoy the recipes!

      1. Lisa,
        Just checking to make sure i didn’t miss anything….
        Do you also have a meal PLAN put together for fall? Sometimes it’s easier when i know what meals would go together to make a more ‘fully nutritious day’.

        Just wondering.
        Thanks for so many delicious ideas.

      2. Hi Amy – I don’t have seasonal meal plans made just yet. But I hope to have some in the near future!

  16. Thank you! Any chance you can make a Paleo/dairy-free version of caramel covered apples since they’re in season? This meal prep is very helpful.5 stars

  17. Hi Lisa. Thanks for the video. For people who are allergic to almonds, which kind of gluten-free flour would you recommend as a substitute? Especially for in the pancakes in this video, but also in other treats.

    1. Hi Mary – I completely understand! I wasn’t able to make it for the past few meal preps, but I will be sure to include something like this for future ones :)

    1. Hi Hillary – So glad you loved those two recipes! Definitely simple meals to keep on hand :)

    2. Hi Lisa,
      I do enjoy your website, you are obviously a perfectionist as everything is so well thought out and tested.
      I would like to know how long it would be safe to keep cooked chicken refrigerated. A relative of mine who is a microbiologist said not more than a day! I was also taught that keeping veges cut or cooked you straight away lose nutritional value.
      Another thing I would appreciate your thoughts on is whether Olive oil changes when frying.

      1. Hi Eleanor – according to online food safety sites, you can keep cooked chicken in the fridge for 3-4 days safely. Veggies start to lose nutritional value the moment they’re picked. Which, by the time they reach the market can actually be weeks. You may lose a smidge more meal prepping, but if the convenience of the meal prepped veggies saves you from eating something unhealthy, I’m completely okay with that. It’s still better than the alternative. And olive oil isn’t as high-heat stable as avocado oil or coconut oil, but it’s more stable than previously thought. I prefer to fry with avocado oil, just to be safe.

  18. Lisa, very interesting video! and I want to cook all of your recipes! Your video is amazing: fast, precise and full of interesting content! Bravo!5 stars

      1. Love your video can’t wait to start prepping. I learn something every time!5 stars

      2. Hi Michelle – I can’t wait for you to make all these recipes :) Enjoy!

  19. Would love to see even more meal prep videos! These are SO helpful! I had some kale in the fridge that I needed to use up ;) Thank you!5 stars

  20. Hi Lisa, 👏🏻👏🏻👏🏻  well done! 
    I am so excited to dive in and begin prepping,   Thank you 🙏 
    You are SO polite in you’re bloopers and not one curse word to boot 🤪😆
    You deserve more than a weekend off, but whatever the timeframe enjoy your weekend away with your mom 😘

    A truly heartfelt 💝 thank you again for ALL the TLC that you put into making our lives easier and healthier.

    Gail 🇨🇦
    @gumby0445 stars

    1. Hi Gail – Thanks so much for the kind words! I hope you enjoy this video and all the recipes along with it :)