90-minute fall meal prep 🍂🛒

sunday meal prep recipes + my cooking playlist & september faves!

It's Sunday and I have a new meal prep to share with you! I put myself to the test and set a 90 minute timer. My goal = finish ALL 4 meals by the time the 90 mins were up!

I wanted to do this challenge to show that you don't have to spend hours in the kitchen to make flavorful and nutritious meals for the week 😊 I love making recipes that can be quickly put together and then set in the fridge to chill, in the oven to roast, or on a skillet to sauté while other prep can be done. This is one of my key tips for keeping meal prep quick—maximizing your “down” time when one meal is in the oven, or marinating, use that time to prep or cook the next dish!

The recipes for the week are below and if you want to follow along with my shopping, I shared a vlog on IG that includes the grocery list I used and my latest YouTube video walks through each recipe 👇

I love to listen to music when meal prepping, it helps pass the time, and makes it more fun! I wanted to share my Spotify meal prep playlist that I keep on when cooking with you so you can listen too ❤️ You’ll probably notice my ride or die faves are Noah Kahan and Taylor (of course), and newly Sabrina Carpenter’s new album!!

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Pumpkin apple oat muffins

Combining two classic fall flavors in these pumpkin apple muffins! The pumpkin keeps them moist on the inside and the tops get nice an crispy. Prep a batch of these to take for a little breakfast snack for the week! They’re also gluten-free, dairy-free, and easily made vegan, swaps included in the full recipe.

INGREDIENTS

• 3/4 cup coconut sugar

• 1/2 cup pumpkin puree

• 1/3 cup nut or oat milk

• 2 large eggs

• 1/4 cup maple syrup

• 3 tbsp melted butter or neutral oil (can use vegan butter)

• 1 + 1/4 cups gluten-free 1:1 baking flour

• 3/4 cup gluten-free rolled oats

• 2 tsp baking powder

• 2 tsp cinnamon

• 1/2 tsp kosher salt

• 1 honey crisp apple, peeled, cored & diced in very small 1/4-inch cubes

Click here for the instructions

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Roasted red pepper & cheddar high-protein egg muffins

If you’ve been following me for a while you know I loveee a good egg muffin, and these might just be my favorite flavor combo yet!! They take just 10 minutes to prep and thanks to the cottage cheese (promise you don't even know it's there) you get a protein boost. You’ll definitely be reaching for them all week— I certainly have been!

INGREDIENTS

• 10 large eggs

• 1 + 1/3 cups cottage cheese

• 1/2 teaspoon garlic powder

• 1/2 teaspoon black pepper

• 1/2 teaspoon dried oregano

• 1/2 teaspoon kosher salt

• 1 cup chopped roasted red peppers

• 1/2 cup shredded cheddar cheese

Click here for the instructions

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Sweetgreen inspired harvest bowl chickpea salad

The Harvest Bowl at sweetgreen is such a fall staple, I had to recreate it at home! This salad is chock full of sweet potato, apples, wild rice, chickpeas, and of course creamy goat cheese. The kale base holds up perfect for meal prep, no need to worry about soggy greens! This also makes a lottt, more like 6 servings which we love!

INGREDIENTS

For the salad

• 1 cup dry wild rice, rinsed

• 1 large sweet potato, peeled & diced into 1/2-inch cubes

• 4 packed cups shredded kale + olive oil for coating

• Two 15oz chickpea cans, drained & rinsed

• 1 red apple, cored & diced into 1/2-inch cubes

• 4oz crumbled goat cheese

For the balsamic dressing

• 1/4 cup balsamic vinegar

• 2 tbsp warm water

• 1 tbsp dijon mustard

• 1 tbsp maple syrup

• 1/2 tsp kosher salt, plus additional to taste

• 1/2 tsp ground black pepper

• 3 tbsp olive oil

Click here for the instructions

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Creamy tortellini soup with chicken sausage

This soup is hearty, flavorful, and so filling! I hear a lot that soup doesn't cut it as a meal on it's own, but I promise we're adding lots of protein to this one so it's perfect for a meal, or serve it with your fave sandwich or salad on the side. I used Taste Republic GF tortellini, which is a fresh GF tortellini, and it holds up very well in the broth and for leftovers. No milk in here but creamy from blending the beans!

INGREDIENTS

• 1 tbsp olive oil

• 1 lb ground Italian chicken sausage (spicy or sweet)

• 1 yellow onion, diced

• 4 garlic cloves, peeled & minced

• 2 tsp dried basil

• 2 tsp dried oregano

• 1 tsp kosher salt

• 1/2 tsp ground black pepper

• 1/4 tsp red pepper flakes (optional)

• 32oz chicken broth (can sub vegetable broth)

• 15oz cannellini, navy, or great northern beans, drained & rinsed

• 28oz crushed tomatoes

• 16oz fresh tortellini

• 3 packed cups shredded kale

• optional: nutritional yeast or grated parmesan, for topping

Click here for the instructions

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A few things I’ve been loving/using this month…

Click here to shop the full list

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👩‍🍳 my partially prepped series is back!

🍎 a close up of the apple pumpkin muffins

💸 what I bought for $45 vs what I made

If you make one or all of these recipes this week, make sure to let me know! I hope you all have a lovely week, and be sure to stay tuned over on Instagram, TikTok, and YouTube to see what I have for y’all this upcoming week!

Much love,

Jenn