Power Hour Meal Prep

How I Prep a Week of the Easiest High-Protein, Fall-Inspired Meals

published Oct 14, 2022
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High protein Fall inspired meal prep laid out on countertop.
Credit: Photo: Yunhee Kim; Food Stylist: Jessie YuChen

Now that fall is officially here, we’re eager to turn our ovens on and warm ourselves with comforting meals. This week’s Power Hour celebrates fall and all the cozy foods that come with it. Each breakfast, lunch, and dinner in this plan also happens to be high in protein. The result is a satisfying week of meals you’ll love.

Meal Prep Goals

  • Breakfast: A simple store-bought option.
  • Lunch: Ready-to-go meals that are hearty and satisfying.
  • Dinner: Easy choices that don’t require much time in the kitchen.
  • Nutritional goals: Each meal clocks in over 20 grams of protein per serving.
Credit: Photo: Yunhee Kim; Food Stylist: Jessie YuChen
High-Protein Fall-Inspired Meals

Meal Prep Plan Snapshot

  • Feeds: 2 adults
  • Prep time: About 2 hours
  • Meals covered: About 80% (no weekend meals)
  • Weeknight cooking required? Moderate (about 10 to 30 minutes of easy cooking and reheating)

Meal Plan


  • Greek yogurt with apple and granola



Shopping List

This week’s shopping list leans on high-protein ingredients like beans, chicken, and tofu while embracing seasonal produce. It assumes cooking basics like olive oil, salt, and pepper are already on hand.

  • Produce: Apples, 1 large yellow onion, 2 celery stalks, 2 carrots, 1 head of garlic, 1 bunch scallions, 2 1/2 pounds pre-cut butternut squash, 2 1/2 pounds Brussels sprouts, 1 red onion, 4 ounces salad greens, 1 bunch fresh cilantro, 1 lime
  • Meat: 1 pound boneless, skinless chicken thighs 
  • Refrigerated: 3 quarts plain Greek yogurt (any variety), unsalted butter, 1 (14- to 16-ounce) package extra-firm tofu, 1 1/2 pounds smoked kielbasa sausage, 2 (8-ounce) bags shredded Monterey Jack or mild cheddar cheese
  • Freezer: 2 (10-ounce) bags steamed brown rice, 1 (10- to 12-ounce) bag corn kernels
  • Pantry: Granola, 1 (6-ounce) can tomato paste, 3 (32-ounce) cartons low-sodium chicken broth, 2 cups French dried lentils, balsamic vinegar, soy sauce or tamari, maple syrup, whole-grain mustard, red pepper flakes, smoked paprika, chili powder, garlic powder, ground cumin, dried oregano, cayenne pepper, 1 (32-ounce) carton low-sodium vegetable broth, 1 (15-ounce) can black beans, 
  • Other: 10 (8-inch) flour tortillas, sliced sandwich bread

Power Hour: How to Get the Prep Done

  1. Preheat oven and drain tofu: Arrange two racks to divide the oven into thirds and heat the oven to 425°F. Drain 1 package extra-firm tofu, then wrap in a few layers of paper towels and set on a dinner plate. Weigh it down with a heavy object such as a skillet, saucepan, or large can, and let drain.
  2. Start soup: Prepare the chicken soup according to recipe instructions. Once you’ve added the chicken, start making the tofu bowls while the soup is simmering.
  3. Make tofu bowls: Skip cooking the brown rice, as you’ll be using pre-cooked rice, and prepare the tofu bowls according to recipe instructions.
  4. Assemble tofu bowls: Thaw frozen brown rice according to package instructions and assemble 4 airtight containers of rice topped with the tofu and vegetables. Let cool, then refrigerate.
  5. Roast squash for enchiladas: With the oven still on, roast the butternut squash for the enchiladas according to recipe instructions. Let cool, then refrigerate in an airtight container.
  6. Make enchilada sauce: While the squash roasts, prepare the enchilada sauce according to recipe instructions. Let cool, then refrigerate in an airtight container.
  7. Finish soup: Blend and finish soup according to recipe instructions. Let cool, then cover the pot and refrigerate.
Credit: Kitchn
High-Protein Fall-Inspired Meals
Credit: Joe Lingeman

A Week of High-Protein Autumnal Meals


  • Enjoy 1 cup of Greek yogurt topped with your favorite store-bought granola and diced apple.


  • Monday, Tuesday, Thursday: Rewarm a generous bowl of soup. 
  • Wednesday, Friday: Grab a pre-packed tofu and veggie bowl.


  • Monday: Take the enchilada sauce and roasted butternut squash out of the fridge and finish preparing the enchiladas according to recipe instructions. Save half of the enchiladas for Wednesday night.
  • Tuesday: Prepare the roasted Brussels sprouts and kielbasa sheet pan and save half for Thursday dinner.
  • Wednesday: Enjoy leftover enchiladas.
  • Thursday: Enjoy leftover Brussels sprouts and sausage.
  • Friday: Rewarm the last of the chicken soup and make grilled cheese sandwiches using the rest of the shredded cheese to enjoy alongside it.