This Week's Meal Plan: Fall Comfort and Convenience

Photo by MART PRODUCTION

Welcome to this week's meal plan! This week, we're focusing on a mix of cozy, comforting dishes and quick, convenient options to help you stay on track. We've got everything from a nourishing breakfast with some of my absolute favorites to hearty, crowd-pleasing dinners, all designed to be delicious and simple to prepare.

Breakfast: Pumpkin Overnight Oats or Avocado Toast

Choose your breakfast based on your mood! Both options are quick, easy, and satisfying.

1. Pumpkin Overnight Oats

This is the perfect grab-and-go breakfast for a busy morning. Prep it the night before and enjoy a taste of fall.

• Ingredients:

  • 1/2 cup rolled oats

  • 1/2 cup milk (dairy or non-dairy)

  • 1/4 cup pumpkin purée

  • 1 tablespoon maple syrup or honey

  • 1/2 teaspoon pumpkin pie spice

  • 1 tablespoon chia seeds (optional, for extra thickness)

  • Toppings: nuts, seeds, a dollop of Greek yogurt

• Instructions:

  1. In a jar or container, mix all ingredients until well combined.

  2. Cover and refrigerate overnight.

  3. In the morning, give it a good stir and add your favorite toppings.

• Nutrition Information (approximate, without toppings):

  • Calories: 250-300

  • Protein: 8-10g

  • Fiber: 6-8g

2. Avocado Toast with Homemade Whole Wheat Bread

Start your day with healthy fats and fiber. Making your own whole wheat bread adds a personal touch and ensures you know exactly what's in it!

• Ingredients:

  • 2 slices of homemade whole wheat bread, toasted

  • 1/2 ripe avocado

  • Salt, pepper, and red pepper flakes to taste

  • Optional toppings: a sprinkle of everything bagel seasoning, a squeeze of lemon juice, or a soft-boiled egg.

• Instructions:

  1. Toast the bread to your desired crispness.

  2. Mash the avocado with a fork and spread evenly over the toast.

  3. Season with salt, pepper, and red pepper flakes. Add any extra toppings you like.

• Nutrition Information (approximate, without toppings):

  • Calories: 300-400

  • Protein: 10-15g

  • Fiber: 8-10g

Lunch: Grilled Chicken Salad with Ranch

A light but filling lunch that's perfect for a mid-day energy boost. Prep the chicken ahead of time to make this a 5-minute meal.

• Ingredients:

  • 1 boneless, skinless chicken breast

  • 2 cups mixed greens

  • Assorted veggies: cherry tomatoes, cucumber, red onion, bell peppers

  • 2 tablespoons of your favorite ranch dressing (or a lightened-up version)

  • Salt and pepper for seasoning

• Instructions:

  1. Season the chicken breast with salt and pepper. Grill or pan-sear until cooked through (internal temperature of 165°F). Slice thinly.

  2. In a large bowl, combine the mixed greens and assorted veggies.

  3. Top with the sliced grilled chicken and drizzle with ranch dressing.

• Nutrition Information (approximate):

  • Calories: 350-450

  • Protein: 30-35g

  • Fiber: 4-6g

Dinner: Instant Pot Beef Stew, Homemade Buttermilk Chicken Tenders, or Homemade Pizza

Mix and match your dinners this week with these three delicious options.

1. Instant Pot Beef Stew

This recipe delivers a rich, tender stew in a fraction of the time. Perfect for a chilly evening!

• Ingredients:

  • 2 lbs beef stew meat, cut into 1-inch cubes

  • 1 tablespoon olive oil

  • 1 large onion, chopped

  • 3 cloves garlic, minced

  • 4 carrots, chopped

  • 3 potatoes, chopped

  • 1/2 cup red wine (optional)

  • 2 cups beef broth

  • 1 tablespoon tomato paste

  • 1 teaspoon dried thyme

  • Salt and pepper to taste

• Instructions:

  1. Set the Instant Pot to "Sauté" and add olive oil. Brown the beef in batches and set aside.

  2. Add the onion and cook until soft. Add garlic and cook for another minute.

  3. Deglaze the pot with red wine (if using), scraping up any brown bits.

  4. Return the beef to the pot. Add carrots, potatoes, beef broth, tomato paste, thyme, salt, and pepper.

  5. Secure the lid, set to "Manual" or "Pressure Cook" for 30 minutes. Let the pressure release naturally for 10 minutes before opening.

• Nutrition Information (approximate per serving):

  • Calories: 450-550

  • Protein: 40-50g

  • Fiber: 6-8g

2. Homemade Buttermilk Chicken Tenders

Crispy on the outside, juicy on the inside, and so much better than anything from a fast-food joint.

• Ingredients:

  • 1 lb boneless, skinless chicken breasts, cut into strips

  • 1 cup buttermilk

  • 1 1/2 cups flour

  • 1 teaspoon paprika

  • 1 teaspoon garlic powder

  • Salt and pepper

  • Oil for frying (e.g., canola or vegetable oil)

• Instructions:

  1. Place the chicken strips in a bowl and pour buttermilk over them. Marinate for at least 30 minutes (or up to 4 hours in the fridge).

  2. In a separate shallow dish, whisk together flour, paprika, garlic powder, salt, and pepper.

  3. Heat about 1 inch of oil in a skillet over medium-high heat.

  4. Dredge each chicken tender in the flour mixture, pressing to coat well.

  5. Fry the tenders in the hot oil for 3-4 minutes per side, or until golden brown and cooked through.

• Nutrition Information (approximate per serving):

  • Calories: 400-500

  • Protein: 30-35g

  • Fat: 20-30g

3. Homemade Pizza

A fun and customizable meal for the whole family!

• Ingredients:

  • 1 pizza dough (store-bought or homemade)

  • 1/2 cup pizza sauce

  • 1 1/2 cups shredded mozzarella cheese

  • Your favorite toppings: pepperoni, mushrooms, bell peppers, olives, etc.

• Instructions:

  1. Preheat your oven to 450°F (230°C).

  2. On a floured surface, roll out the pizza dough to your desired thickness.

  3. Transfer the dough to a pizza stone or baking sheet.

  4. Spread the pizza sauce evenly, leaving a border for the crust.

  5. Sprinkle with mozzarella cheese and add your toppings.

  6. Bake for 10-15 minutes, or until the crust is golden and the cheese is bubbly.

• Nutrition Information (approximate per serving, based on cheese pizza):

  • Calories: 350-450

  • Protein: 15-20g

  • Carbohydrates: 40-50g

Enjoy your week of delicious and nourishing meals!