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Fall into Meal Prep

Fall has officially arrived bringing an end to the busy and chaotic summer season. This transition of seasons makes way to a more routine filled autumn. As the weather gets colder, we may find ourselves spending more time in the kitchen rather than venturing out of the house for meals. Deciding on and cooking meals each day can be challenging, which is where meal prep comes in as a huge efficiency saver. Using the right ingredients, pre-made meals can taste flavourful all week! Try the simple recipes below and look forward to munching on delicious and healthy seasonal meals.

Why Meal Prep?

  • Saves money, time and energy
  • May contribute to a more nutritionally balanced diet
  • Helps pre-determine portion sizes
  • Can be beneficial in reducing stress

Seasonal Fruits and Vegetables

Using produce during its peak season is a great way to switch up your current recipes or incorporate a new and exciting ingredient. Seasonal produce also tends to be more affordable during its high season, due to larger, available supply from growers nearby (this usually drives down price and ensures higher produce quality). Here in Canada, many seasonal finds go along with what is grown locally, so buying seasonal can even help with supporting your local Canadian growers!

What’s in Season During the Fall?


Thomas Fresh Butternut Squash - Grown in Trust
Thomas Fresh Persimmon Fruit


  • Apples
  • Pears
  • Persimmons
  • Pomegranates
  • Cranberries

Autumn peaking fruits and vegetables tend to be hardier that other seasonal produce making these items extra practical for meal prep. Most fall features listed above can last weeks in the fridge before preparing; allowing more flexibility to when you can schedule in a meal prep session. Once cooked, these fruits and veggies keep well in the fridge for at least a few days, depending on how they are prepared.

Autumn Inspired Recipes

Fall Hash with Sausage and Veggies

This recipe incorporates a ‘hash’ feel with an abundance of vegetables and a clever use of apples. Cooking up a hash also allows the freedom to mix and match a variety of ingredients depending on what you have available in your fridge. As long as the fruit or veggie can hold up to being roasted in the oven, then it should blend well with the ingredients used.


  • Smoked Sausage
  • Sweet Potatoes
  • Brussels Sprouts
  • Red Onion
  • Apples (Gala variety works well)
  • Garlic
  • Thyme and Rosemary (Fresh or dried)
  • Olive Oil


  • Preheat oven to 400 degrees, spray baking sheet(s) with non-stick spray
  • Chop up smoked sausage, sweet potatoes, brussels sprouts, red onion and apples into cubed, bite size pieces
  • Dice up garlic cloves
  • Toss all ingredients in light coating of olive oil and dash with fresh or dried thyme and rosemary for extra flavour
  • Add to oven and roast for 15 min, remove and flip ingredients
  • Return back into oven and roast hash for another 20 mins or until all ingredients are tender
  • Voilà! Your fall hash is complete and ready to portion out once cool. Ingredients should last at least 3 days in refrigeration

Autumn Chia Pudding Medley

Chia seeds are commonly referred to as a super food for good reason. These mini edible seeds are full of nutrients like fibre, protein, omega-3’s, magnesium and calcium. Chia seeds are also able to absorb liquid allowing them to expand exponentially in size! This is how the trendy ‘chia seed pudding’ is made. Making pudding with chia seeds is extremely easy and is often eaten for a breakfast or snack. Below is an autumn themed take on the classic, Chia Seed pudding.


  • Chia Seeds
  • Almond Milk (Can be substituted with soy, cashew or cow’s milk)
  • Persimmons
  • Pomegranate Arils
  • Dried Cranberries
  • Cinnamon
  • Granola
  • Other Fruit Options: Pears and Apples


Recipe makes 4 portions:

  • Pour 2 cups of almond milk into bowl
  • Add ¾ cup of chia seeds and a dash of cinnamon, mix well. Refrigerate for minimum of 1 hour
  • Cube desired amount of persimmon and add pomegranate arils and dried cranberries
  • Check bowl in 1 hour to see if mixture has thickened. Once thickened, add fruits on top
  • Portion out thick chia pudding and fresh fruits into mini glass jars with bed of granola on the bottom. Ingredients last at least 5 days in refrigeration

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