My top 5 autumn food prep tips and recipes

I am such a fan of food prepping because I’m very busy and it makes it SO much easier to eat healthily in the week, when I’m in the throws of work-kids-fitness-me juggle.  I make it part of my weekend routine (I do it every Sunday) and means I have lots of healthy, tasty food at my finger tips!

Here are my top 5 and some ideas for turning these into different meals too..

My famous veg soup

I swear this is the easiest soup to make and my veg hating twin boys love it! I fry off 4 chopped cloves of garlic and 1 large chopped onion in a little organic butter and olive oil for 5 minutes, add 1/2 bulb of chopped celery and 2-3 large chopped carrots. I fry these off for a couple of minutes (and add some mixed herbs as I do that) and then add some vegetable wheat free stock cubes and boiling water. I then add 2 peeled and sliced sweet potatoes and simmer for 30-40 minutes. When cooked, I blitz it with a hand held blender.

My boys have it with a slice of wf seeded toast (extra protein for them with seeded bread) when they get home from school…

And I also put left over veggies in it for an easy stew…

I often have it mid morning or mid afternoon instead of a tea or coffee and it really hits the spot. High nutrient, low calorie and warming too… WIN-WIN!


Roasted Butternut Squash

This is a staple in my autumn eating and it’s so versatile (and cheap!). I batch up a large butternut squash (89p in LIDL) and this often lasts for 3-4 lunches / dinners.

I simply halve it, scoop out the seeds and roast it in the oven with either olive oil or coconut oil with lots of fresh oregano.

I often have half cold with some hoummas a 4pm snack if I’m eating late that day, or I top it with a salad mix or I have it warmed through in the oven with goats cheese and one of my favourite autumn greens, steamed Cavelo Nero!


Tuna, bean and rice salad

I have two versions of this amazing chunky salad and it is a perfect salad topper, snack and I also throw it on top of 1/2 a butternut squash as a 5 minute autumn salad option 🙂

I either cook up brown rice myself or I buy the quinoa / brown rice mix already cooked in the super market. I love it with tuna, chick peas, spring onion and parsley. Or with mixed beans, tuna, radishes and parsley. You can mix and  match any ingredients really,  but I make a big batch up that lasts me days.

I use it as a snack on a bed of rocket…

Or on a butternut squash or slice of wf seeded toast as an easy, more filling meal…


Boiled eggs

Boiling up eggs is something I do each week too, as it means I can slice them and have them on toast for breakfast, chuck them into my tuna/bean/rice mix and eggs are a fantastic source of protein, especially if like me you eat very little meat.

For breakfast today after a big bootcamp on the beach, I had 2 sliced boiled eggs on WF toast with some rocket and olive oil / lemon. It took me 2 mins to put together!



I make this a lot for me and my daughter. My favourite (and easiest) one to make is a pea and feta one. And I chop it into small pieces so we both have it as snacks, or she can have some for a meal with some broccoli and a veggie sausage.  I also use the chopped up frittata to top salads, squashes and rice dishes to add some protein like this one I had yesterday…

I can’t stress how much putting these things together takes hardly any effort at all (last weekend I did 3 of the above whilst cooking up a roast chicken lunch). As I type this it’s a Thursday morning and I’ve eaten so well this week mixing and matching these!

I hope this has inspired you to think about some autumn food prep for yourselves. I promise you without all this healthy food to hand,  it would be very easy for me to drop my food management focus and reach for the quick wheat/dairy type options.  A little bit of effort like this goes a long, long way.

Want to up your food and fitness focus for the rest of the year? Come and join my Female Health & Mindset Community (which is totally FREE!) and you will receive loads of advice, tips, inspiration and support.  And you’ll be the first to hear about my brand new Food Management program which launches soon! CLICK HERE for more info.

Any questions about food prepping, please let me know!

Janey 🙂

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