Meal Prep Recap

• Breakfast sandwiches
• Two ingredient pumpkin muffins
• Fall Salad
• Sheet Pan Gnocchi

Breakfast Sandwiches

Egg, Ham & Cheese Meal Prep Sandwiches

Makes 6 sandwiches
Ingredients

• 12 eggs
• 1/2 cup cottage cheese
• 6 English muffins
• 2 tbsp butter
• 6 slices cheese
• 6 slices ham
• Salt and pepper
  
  Instructions

1. Preheat oven to 350°F and grease 9×13 dish.
2. Blend eggs, cottage cheese, salt, and pepper. Pour into dish, bake 25–30 min, cool, cut into 6 squares.
3. Split muffins, spread with butter, place cut-side up on a sheet pan, and toast in oven 5–7 min until golden.
4. Layer egg, cheese, and ham on muffins.
5. Wrap in parchment.
   Reheat

• Microwave 1–2 min in parchment.
• Air fryer/oven 350°F for 6–8 min.

Fall Salad

Fall Harvest Chicken Salads

Makes 4 salads

Ingredients

Chicken + Salad

• 1 1/2 lb chicken breast or 4 chicken cutlets
• 1 tbsp olive oil
• Salt and pepper
• 2 medium sweet potatoes, peeled and diced
• 1 tbsp olive oil 
• 4 cups mixed greens (spinach, arugula, or spring mix)
• 1 apple, chopped
• 1/4 red onion, thinly sliced
• 1/3 cup goat cheese, crumbled
• 1/4 cup pepita seeds
• 1/4 cup walnuts, chopped

Maple Dijon Dressing

• 1/3 cup olive oil
• 2 tbsp apple cider vinegar
• 1 tbsp Dijon mustard
• 1 tbsp maple syrup
• 1 clove garlic (minced) or 1/2 tsp garlic powder
• Salt and pepper to taste

Instructions

1. Preheat oven to 400°F. Toss sweet potatoes with olive oil, salt, and pepper. Roast 25–30 min until tender.
2. Heat olive oil in skillet. Season chicken with salt and pepper, cook 6–7 min per side until done. Rest 5 min, then cut into cubes.
3. Whisk dressing ingredients in a small jar until smooth.
4. Cut up apple and red onion
5. Assemble 4 containers: greens, chicken, roasted sweet potatoes, apple, red onion, goat cheese, pepitas, and walnuts. Pack dressing separately.
   
   

Sheet Pan Fall Gnocchi

Sheet Pan Gnocchi 

Makes 4 servings

Ingredients

• 1 lb gnocchi (uncooked)
• 12 oz Italian sausage, sliced
• 2 cup Brussels sprouts, shaved
• 2 cup butternut squash, cubed
• 3 Tbsp olive oil
• 2 Tbsp maple syrup
• 1 tsp smoked paprika
• 1 Tbsp fresh sage
• 1/2 tsp garlic powder
• Salt & pepper to taste
• 1/2 cup Parmesan, grated

Instructions

1. Heat oven to 425°F; line a sheet pan
2. Spread gnocchi, sausage, Brussels, and squash on pan.
3. Drizzle oil and syrup; sprinkle spices, salt, and pepper. Toss.
4. Roast 20 min, flip, roast 10–15 min more.
5. Top with Parmesan and red pepper flakes for a little spice; divide into four meal prep containers and enjoy!

Pumpkin Muffins

Two-Ingredient Pumpkin Muffins

Makes 12 muffins

Ingredients

• 1 box pumpkin or spice cake mix (about 15 oz)
• 1 can (15 oz) pumpkin purée

Instructions

1. Preheat oven to 350°F. Line or grease a 12-cup muffin tin.
2. In a bowl, mix cake mix and pumpkin purée until smooth.
3. Divide evenly into muffin cups.
4. Bake 18–22 min, until a toothpick comes out clean. Cool before serving.