Week 23 Meal Plan: Make Ahead Cozy Fall Meal Prep Ideas & Recipes

Monday: Curried butternut squash & red lentil soup (fridge/freezer)

Tuesday: Harissa spiced lamb stew with white beans & greens (fridge/freezer) 

Wednesday: Eggplant lasagna with beef & spinach (fridge/freezer) 

Thursday: Cider braised pork shoulder with caramelized apple-onion jam & roasted root vegetables (fridge/freezer)

Friday: Miso butter pork chops with baked Japanese sweet potatoes & broccolini (fridge) 

Date Night: Hoisin glazed duck patties with lettuce wraps, cabbage slaw & scallion rice (fridge)

Download recipes here:

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Curried Butternut Squash & Red Lentil Soup (Fridge/Freezer)

Serves: 4–6

Freezer-Friendly: Yes

Ingredients

• 1 Tbsp coconut oil or olive oil

• 1 yellow onion, diced

• 3 garlic cloves, minced

• 1 Tbsp fresh ginger, grated

• 2 tsp curry powder

• 1 tsp ground cumin

• ½ tsp turmeric

• 1 medium butternut squash (about 3 lbs), peeled & cubed

• ¾ cup red lentils, rinsed

• 4 cups vegetable or chicken broth

• 1 (14 oz) can coconut milk

• 1 tsp sea salt

• ½ tsp black pepper

• Juice of ½ lemon or lime

• Chopped cilantro, for garnish

  
  

Instructions

1. Heat oil in a large pot over medium heat. Sauté onion 3–4 minutes.

2. Add garlic, ginger, and spices; cook 1 minute.

3. Stir in squash, lentils, and broth. Bring to a boil, then reduce to simmer 25–30 minutes until squash and lentils are soft.

4. Stir in coconut milk and simmer 5 minutes more.

5. Blend until smooth with an immersion blender. Stir in lemon juice.

6. Cool completely before refrigerating or freezing.

   
   

Harissa Spiced Lamb Stew with White Beans & Greens (Fridge/Freezer)

Serves: 4–6

Freezer-Friendly: Yes

Ingredients

• 2 Tbsp olive oil

• 1½ lbs lamb shoulder or stew meat, cubed

• 1 yellow onion, diced

• 3 garlic cloves, minced

• 2 Tbsp tomato paste

• 1½ Tbsp harissa paste (adjust for spice level)

• 1 tsp smoked paprika

• ½ tsp ground cumin

• ½ tsp cinnamon

• 1 (15 oz) can white beans, rinsed & drained

• 3 cups chicken or beef broth

• 3 cups chopped kale or chard

• Sea salt & pepper to taste

• Fresh parsley or mint for garnish

  
  

Instructions

1. Heat olive oil in a Dutch oven. Brown lamb on all sides; remove.

2. Sauté onion and garlic until soft. Add tomato paste, harissa, and spices; stir 1 minute.

3. Return lamb; add broth and bring to a simmer. Cover and cook 1½–2 hours until tender.

4. Stir in beans and greens; cook 10 minutes.

5. Garnish with herbs and cool before storing.

   
   

Eggplant Lasagna with Beef & Spinach (Fridge/Freezer)

Serves: 6

Freezer-Friendly: Yes

Ingredients

• 2 medium eggplants, sliced lengthwise ¼-inch thick

• 2 Tbsp olive oil

• 1 lb ground beef

• 3 garlic cloves, minced

• 2 cups marinara sauce (no sugar added, tomato-free if needed use roasted red pepper sauce)

• 2 cups baby spinach

• 1 cup dairy-free ricotta or blended cashew cream

• 1 cup shredded mozzarella or vegan cheese

• 1 tsp dried basil

• Sea salt & pepper

  
  

Instructions

1. Preheat oven to 400°F. Brush eggplant with olive oil and roast 15 minutes per side until soft.

2. In skillet, brown beef with garlic; stir in sauce and spinach until wilted.

3. In a 9x13 dish, layer eggplant, beef mixture, ricotta, and cheese. Repeat layers.

4. Top with cheese and basil.

5. Bake 25–30 minutes. Cool before freezing or refrigerating.

   
   

Cider Braised Pork Shoulder with Caramelized Apple-Onion Jam & Roasted Root Vegetables (Fridge/Freezer)

Serves: 6–8

Freezer-Friendly: Yes

Ingredients for the pork:

• 3–4 lb pork shoulder (boneless or bone-in)

• 1 Tbsp olive oil

• 1 large onion, sliced

• 2 garlic cloves, smashed

• 2 cups apple cider (not vinegar)

• 1 cup chicken broth

• 1 Tbsp Dijon mustard

• 2 sprigs thyme

• Salt & pepper

  
  

For the apple-onion jam:

• 2 apples, peeled & sliced thin

• 1 onion, sliced thin

• 1 Tbsp butter or coconut oil

• 1 tsp balsamic vinegar

• Pinch of salt

  
  

For the roasted root vegetables:

• 3 carrots, peeled & cubed

• 2 parsnips, peeled & cubed

• 1 sweet potato, cubed

• 1 Tbsp olive oil

• Salt, pepper, thyme

  
  

Instructions

1. Season pork with salt and pepper. Sear on all sides in a Dutch oven.

2. Add onion, garlic, cider, broth, mustard, and thyme. Bring to boil, cover, and braise at 325°F for 3 hours.

3. For jam, caramelize apple and onion in butter 20 minutes, then add vinegar.

4. Roast vegetables at 400°F for 30–35 minutes.

5. Shred pork and serve with jam and vegetables.

   
   

Miso Butter Pork Chops with Baked Japanese Sweet Potatoes & Broccolini (Fridge)

Serves: 4

Freezer-Friendly: No

Ingredients

• 4 bone-in pork chops

• 2 Tbsp white miso paste

• 2 Tbsp softened butter (or vegan butter)

• 1 Tbsp rice vinegar

• 1 tsp honey (optional)

• 2 Japanese sweet potatoes, halved

• 1 bunch broccolini

• 1 Tbsp olive oil

• Salt & pepper

  
  

Instructions

1. Preheat oven to 400°F. Bake sweet potatoes 40–45 minutes until tender.

2. Mix miso, butter, vinegar, and honey.

3. Season pork with salt and pepper. Sear in a skillet 3–4 minutes per side.

4. Spread miso butter over chops and finish in oven 5 minutes.

5. Toss broccolini in olive oil, salt, and pepper; roast 15 minutes.

6. Serve pork with miso butter drippings, potatoes, and broccolini.

   
   

Hoisin Glazed Duck Patties with Lettuce Wraps, Cabbage Slaw & Scallion Rice (Fridge)

Serves: 4

Freezer-Friendly: Patties only

Ingredients Duck Patties:

• 1 lb ground duck (or turkey if needed)

• 2 garlic cloves, minced

• 2 green onions, minced

• 1 Tbsp coconut aminos or gluten-free hoisin sauce

• 1 tsp sesame oil (omit if allergic)

• Salt & pepper

  
  

Glaze:

• 2 Tbsp hoisin sauce

• 1 Tbsp rice vinegar

• 1 tsp honey

  
  

Cabbage Slaw:

• 2 cups shredded cabbage

• 1 carrot, julienned

• 2 green onions, sliced

• 1 Tbsp rice vinegar

• 1 tsp olive oil

• Salt

  
  

Scallion Rice:

• 1 cup jasmine rice

• 2 cups water

• 2 green onions, sliced

  
  

To Serve:

• Butter lettuce leaves for wraps

  
  

Instructions

1. Mix duck patty ingredients and form 4 patties.

2. Cook in skillet 4–5 minutes per side. Brush with glaze and cook 1 minute more.

3. Combine slaw ingredients.

4. Cook rice, fluff, and stir in green onions.

5. Serve patties with lettuce leaves, slaw, and rice.

   
   

🛒 Shopping List

Produce

• 2 yellow onions

• 1 large onion (for pork braise)

• 2 garlic bulbs (12+ cloves total)

• 1 piece fresh ginger

• 1 medium butternut squash

• 2 apples

• 3 carrots

• 2 parsnips

• 1 sweet potato

• 2 Japanese sweet potatoes

• 2 medium eggplants

• 2 cups baby spinach

• 1 bunch kale or chard

• 1 bunch broccolini

• 1 bunch cilantro

• 1 bunch parsley or mint

• 1 bunch green onions

• 1 head cabbage

• 1 lime or lemon

  
  

Meat & Poultry

• 1½ lbs lamb shoulder/stew meat

• 3–4 lb pork shoulder

• 4 bone-in pork chops

• 1 lb ground duck (or turkey)

• 1 lb ground beef

  
  

Pantry

• Olive oil

• Coconut oil

• Butter or vegan butter

• Dijon mustard

• Balsamic vinegar

• Apple cider (not vinegar)

• Rice vinegar

• Honey (optional)

• Hoisin sauce (or coconut aminos substitute)

• Miso paste

• Tomato paste

• Marinara or roasted red pepper sauce

• Harissa paste

• Curry powder

• Smoked paprika

• Ground cumin

• Turmeric

• Cinnamon

• Dried basil

• Thyme (fresh or dried)

• Sea salt & black pepper

  
  

Canned & Dry Goods

• 1 (14 oz) can coconut milk

• 1 (15 oz) can white beans

• ¾ cup red lentils

• 1 cup jasmine rice

• 4 cups broth (vegetable, chicken, or beef)

  
  

Dairy / Alternatives

• 1 cup ricotta or cashew cream

• 1 cup shredded mozzarella or vegan cheese