By: Colleen Hammann
Integrative Nutrition Health Coach
(5 Min Read)

By: Colleen Hammann
Integrative Nutrition Health Coach
(5 min read)

Tips on Fall Meal Prep
Fall is a great time to get into meal prepping. Your produce will last longer, your pre-made meals will taste good all week, and the rewards (time and money saved, delicious meals on hand) are high. In fall, meal prep comes together like magic. Root vegetables are made to be
 roasted in batches. Hearty kale stands up to salad dressings for days without getting soggy. And, really have you ever actually seen an apple go bad in the fridge?

Here are some tips to get you started:

1. Granola
A fall meal-prep for me is homemade granola. I love the way this smells when I bake my own granola. I love the blend of oats, flaxseeds, cinnamon, pumpkin seeds, walnuts, and more it makes the perfect fall snack or treat to bake in bulk and have on hand.

2. Kale
I always have kale in the fridge. I make a delicious kale salad, I also like to sautéed kale with eggs or as a side for dinner, or to add in with quinoa and roasted squash for a delicious grain bowl.

3. Rotisserie Chicken
I take one rotisserie chicken and I repurpose it across the board. One day is just chicken with veggies, greens and a sweet potato. Then I take the meat off the bones and store them in the fridge. I add it to salads or make a shredded chicken sandwich, shredded chicken tacos. You can get so many meals out of one chicken.

4. Grain or grainless bowls
This is one of the biggest tips I give clients when working with them on meal prep and a balanced plate. I build bowls with protein, fat, fiber and greens included in each bowl to ensure satiety. It is basically a giant base of greens (kale, collard greens, cabbages which all hold up
better than light lettuces or spinach) quinoa, tons of fresh veggies, healthy fat (avocado, olive oil) and protein. You can come up with a bowl theme and build off of that. For example, a Hearty Autumn Bowl, Italian bowl (meatballs, mushrooms, and onions, arugula or chard, basil over spaghetti squash) Mexican Bowl (ground meat- chicken, beef or turkey, shredded kale, avocado slices, salsa, cheese, cooked beans, shredded cheese) So many fun ways to get crafty with your bowls.

5. Seasonal Produce
I love gathering a bunch of the season’s freshest ingredients like pumpkin, squash, apples, sweet potatoes, brussel sprouts each week and switching up how I use them.


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I received my training from the Institute for Integrative Nutrition, where I learned about more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I will help you create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals.

Learn more about my training and my unique approach to health coaching on my website and follow me on Instagram.
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