Juggling work, family schedules, and personal goals can feel like an Olympic sport, and let’s be honest, no one wants to be scrambling for last-minute dinner on a weeknight. This is where a conscious approach to grocery shopping and meal prep comes in. It doesn’t hurt to seize the fall. Feeling like you’ve got your fridge stocked with nutritious ingredients and a delicious menu on deck to start the week right? It sounds too good to be true, but trust me – it’s not.
Yes, I am obsessed with Sunday rituals. Romanticizing a routine that helps me get ready for the week goes a long way in keeping me consistent before the week starts. (Not to mention, avoid Sunday panic.) I love starting the day with home delivery via my Target Circle 360 subscription and then heading to the kitchen to prepare a meal. Although I make sure to schedule some goodies into the week – pumpkin protein pancakes and PSL style cookies, anyone?
Watch the video below as I walk you through all my grocery shopping at Target, then read on for this week’s meal plans:
Fall Meal Prep: How I Plan and Organize Meals for the Week Ahead
While I love the spontaneity of the occasional Thursday night dinner, I’ve found that investing some time in advance in planning and preparation sets me up for success. By strategizing my groceries and identifying a few recipes I can’t wait to make, I can incorporate intention and mindfulness into the entire process. This makes it less stressful for me to prepare my Sunday fall meals—instead, it’s a joyful routine that I look forward to week after week.
Next, I’ll share exactly how I planned it all. From money-saving tips to ideas for reducing food waste, borrow my fall meal prep ideas so you can make every week ahead go as smoothly as possible—all season long.
my grocery strategy
Start by shopping for your pantry and refrigerator. Take a moment to check your pantry and refrigerator to see what you already have on hand. This simple step can help you utilize ingredients you might otherwise forget, reduce food waste, and make your shopping trip more efficient. By making a list based on items you already have in your kitchen, you can cut down on unnecessary purchases and ensure you prepare meals in a more organized, economical way.
Buy in season. Buying produce in season is a smart move to maximize flavor and save money. In-season fruits and vegetables are not only fresher and more nutritious than out-of-season foods, but they are often cheaper. By focusing on seasonal ingredients, you can enjoy a variety of vibrant, affordable options to enhance your high-protein meals while supporting local farmers. (Win-win!)
Stock up in bulk. Buying staples like grains, nuts, and legumes in bulk is a cost-effective way to keep your pantry well-stocked. Buying in larger quantities usually means you get better value for your money and ensures you always have the essentials on hand. Plus, it reduces the need for frequent shopping, saves you time, and helps you stay on track with your meals.
Now comes the best part. When I decide on the weekly menu, I always consider our needs and schedule first. With busy days, after school activities, and parties, I know flexibility is key. I gravitate toward meals that can be easily adapted or repurposed throughout the week, such as roasted chicken that can be the star of one dinner and then turn into a hearty salad or soup for another. By planning ahead, I make sure each meal fits seamlessly into our week, making life easier and more delicious.
This week, I’m leaning toward eating a variety of plant- and animal-based protein-centered meals that provide tons of color (and nutrients) on our plates. This is my plan for the week ahead:
my grocery list
When I sit down to make my shopping list for the week, I start by writing down all the ingredients I need for each recipe. Since I’m making sheet pan harvest hash on Monday, I need hearty root vegetables like sweet potatoes, Brussels sprouts, and carrots, and some fresh herbs to tie it all together. For Tuesday night chicken, I’d add chicken breasts, a variety of spices like smoked paprika and cumin, and maybe some citrus for a bright finish. Shrimp tacos are on the menu on Wednesday, so I get shrimp, avocado, fresh cilantro and corn tortillas. I always like a little crunch in my salads, so I’ll grab some cabbage and lime for that as well.
As I go through the rest of the week, I make sure to organize my list into sections, which makes grocery shopping so much easier. For Thursday’s Mediterranean Kale Salad, I’ll be stocking up on kale, cherry tomatoes, cucumbers, feta, and olives, along with some whole wheat pita bread as a side. Friday’s Sweet Potato Chickpea Bowl is one of my favorites because it’s packed with flavor and nutrients – I need chickpeas, sweet potatoes, tahini, and some greens to finish it off. I also like to go through my pantry and refrigerator as I go, marking all the ingredients I already have on hand. This way, not only do I save time at the store, but I also reduce food waste, which is always a win in my book.
Take out your shopping list and check off all the essentials below.
Notes on breakfast and lunch
I used to be the kind of person who could do things every Meals for the whole week ahead. All my breakfasts are ready and I have Tupperware of lunch salads, sandwiches, and entrees stacked in the refrigerator. But over the years, I’ve learned—shocking! – I don’t like chia seed pudding Monday through Friday. My solution? instead of preparing all my mealsI stock up on ingredients, giving me the flexibility to mix and match to my liking.
That way, I have everything I need to make yogurt bowls, spontaneous stir-fries, and toast for extra crunch. What’s more, I can rely on leftovers for lunch when I need something quick and nutritious.
Stocking my pantry with Target staples is one of my favorite ways to make meal planning and prep a breeze. I love knowing that I always have a reliable stockpile of essentials that are simple but can make any meal taste better. Target’s Good & Gather brand has become my go-to for high-quality, affordable basics—I buy canned beans, tomatoes, and broth for quick soups, stews, or grain bowls. Of course, I never forget to stock up on olive oil, vinegar, and spices, which can instantly elevate any dish with just a drizzle or a pinch.
Having these pantry staples on hand means that even on the busiest of days, I always have a nutritious meal with just a few ingredients. It also gives me the flexibility to improvise or switch up the menu if I find something inspiring in the market or plans change. Additionally, keeping a well-stocked pantry can save time and money by reducing last-minute trips to the grocery store. Whether I’m whipping up a quick meal or putting the finishing touches on a planned recipe, I love knowing I can rely on my Target pantry essentials to make it happen.
How do I meal plan
Think of meal prep as self-care
Instead of making meal preparation my business have To do this, I started thinking of meal prepping as a form of self-care. Now, instead of seeing it as another task on my to-do list, I see meal prepping as a way to nourish myself and my family throughout the week. It’s a simple but effective way to take care of myself, and I’ve found that when I prepare meals with this mindset, it becomes a ritual that I actually look forward to.
keep it simple
I know, I said above that I like to spend some Hour Prepping fall meals in the kitchen doesn’t mean every recipe has to be complicated or time-consuming. In fact, some of my favorite meals are made with just a handful of ingredients and minimal effort. I’ve learned that the key to consistent meal prep is keeping things simple—choose recipes you can easily batch cook, use ingredients that overlap between meals, and don’t be afraid to repeat dishes you know your family loves. By keeping it simple, you not only save time but also make the entire process more enjoyable and sustainable in the long run.
Cooking Versatile Proteins in Big Bunch
I prepare large batches of chicken breasts, tofu, or beans and simply season them so they can be easily added to salads, wraps, or grain bowls. By having these proteins on hand, I can quickly prepare meals without having to start from scratch every time. Not only does this method save time, it also ensures you have a nutritional base for a variety of meals, making your weekend cooking a breeze.
For more of my favorite entertainment, food, décor, and fashion items, explore and shop my Target store.
This blog post is sponsored by Target and contains affiliate links. If you purchase through these links, we may earn a small commission at no additional cost to you. Your support helps us continue to provide useful content.
