MEAL PREP for FALL

My meal prep for fall takes advantage of fresh, seasonal produce like kale, sweet
potatoes and bell peppers. With cooling weather and a craving for heartier meals, you
can easily create warm breakfasts, healthy snacks and nourishing meals.

For items with links below, you can find the full recipe and additional information on
Downshiftology.com. I hope my fall meal prep video and blog post inspires you!

ITEM M ETH OD T IME STORAGE

Apple Cinnamon Pancakes Stove 30 minutes Store in the freezer for several
months.
Roasted Sweet Potatoes Oven 35 minutes Store in the fridge for 4-5 days.
Cassava Flour Tortillas Counter 30 minutes Store in the fridge for 4-5 days or
freezer for up to 1 month.
Crumbled Bacon Oven 20 minutes Store in the fridge for 4-5 days.
Shredded Chicken Stove 15 minutes Store in the fridge for 4-5 days or
freezer for up to 2 months.
Black Beans Sink 5 minutes Store in the fridge for 4-5 days.
Green Goddess Hummus Blender 5 minutes Store in the fridge for up to one week
or freezer for up to 3 months.
Kale Hands 5 minutes Store in the fridge for up to one week.
Red Bell Peppers Knife 5 minutes Store in the fridge for 4-5 days.
Apple Cider Vinaigrette Bowl 5 minutes Store in the fridge for up to one week.
Pumpkin Pie Chia Pudding Blender 5 minutes Store in the fridge for 4-5 days.
Mousse

with LISA BRYAN

EX A M P L E ME A LS IDEAS

Pancakes with Apple Maple Make pancakes and top with apples simmered in butter, maple syrup
Cinnamon Topping and cinnamon spice.
Breakfast Hash Sweet potatoes, onion, bell pepper, kale and bacon with eggs.
Huevos Rancheros Top cassava flour tortilla with black beans, fried egg, tomatoes, cilan-
tro, cotija cheese and hot sauce.
Kale Apple Chicken Salad Mix kale, apples, shredded chicken, dried cherries, raisins, walnuts
and red onion. Drizzle with apple cider vinaigrette.
Chicken and Black Bean Wrap Wrap with green hummus, kale, shredded chicken, black beans,
bacon and red onion.
Macro Bowl Add kale, sweet potato, shredded chicken, bacon, green hummus,
microgreens and chopped walnuts to a bowl.
Green Hummus Top with olive oil, parsley and walnuts. Serve with bell pepper.
Pumpkin Pie Chia Pudding Serve with a dollop of coconut whipped cream and sprinkle of
cinnamon

A D D I T I O NA L FRES H & PA N TRY INGRE DIE NTS USE D

R EM EM BE R
• Spinach • Olive Oil & Avocado Oil
• Tomatoes • Tahini When you meal prep, post a
• Onions • Pumpkin Puree photo on Instagram and tag
• Apples • Hot Sauce me @downshiftology and
• Fresh Herbs • Nuts, Seeds, Dried Fruit, etc hashtag #downshiftology -
• Lemon • ...check out my shop for more I’d love to see!
• Garlic
• Eggs

with LISA BRYAN