Healthy meal prep menus by Sweet Savory and Steph. Every month, I release a month’s worth of meal prep for the family. Each week, you can mix-and-match to make a healthy menu that’s best for your family. September’s menu was created around late summer meals and early fall dishes. This month’s custom meal prep consists of breakfasts and lunches that feature ingredients of the seasons. And dinners that are lightened-up and easy to plan for the week ahead.
Use my Canva template to create your monthly meal plan digitally, or print out my menu template and write it by hand. Each week should include 1 healthy breakfast meal prep option, 1 healthy lunch meal prep option, and 3 healthy dinner recipes.
These menus are purely for inspirational purposes only; feel free to make the meal prep menus your own by swapping out my featured recipes with ones that fit your taste and dietary preferences.
Table Of Contents
Healthy Breakfast Options
Mixed Berry Chocolate Baked Oatmeal
Weight Watchers: 3 points
Mixed berry chocolate baked oatmeal is the most deliciously sweet breakfast that will leave you wondering: is this breakfast or dessert? Truthfully, it could be either one. This recipe is a healthy but indulgent tasting breakfast, naturally sweetened by fruit with just a bit of added sugar. Serve this delicious oatmeal dish alone, or with a doll-up of yogurt for some extra protein.
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Healthy Fall Breakfast Sandwiches
Weight Watchers: 5 points
If you love the combination of sweet and savory in recipes, you will love this breakfast sandwich. Savory egg white and Swiss cheese are combined with sweet maple chicken sausage and a surprise burst of sweetness from slow cooked apple pie filling. Piled high on an English muffin, each bite is sweet, savory, and totally satisfying. These healthy Fall breakfast sandwiches are lower calorie, but bursting with flavor with each bite.
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Apple Cinnamon Protein Smoothie
Weight Watchers: 4 points
This smoothie will be the apple of your eye! My Apple Cinnamon Smoothie is fall in a cup. Sweet apples combine with a burst of cinnamon, pure maple syrup, plain non-fat Greek yogurt, old fashioned oats, unsweetened almond milk, and a few other pantry staple ingredients to bring this smoothie together. Vanilla protein is added for an extra boost of protein to keep you full. So, what are you waiting for? My Apple Cinnamon Smoothie will be your new go-to breakfast, snack, or dessert!
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Lighter Southwestern Egg Bake with Corn Tortillas
Weight Watchers: 3 points
This egg bake is light when it comes to calories, macros and points, but the opposite when it comes to flavor. Lighter Southwestern Egg Bake with Corn Tortillas is a delicious change up from your typical egg breakfast (or lunch). This egg bake starts out with flavorful sauteed cubanelle peppers and onions, mixed together with eggs, egg whites, spices and fresh herbs. Layered on top of corn tortillas and topped with melty cheese, this egg bake is delicious and packed with flavor. Enjoy it alone, or with your favorite toppings and sides like avocado and salsa for the ultimate yummy but healthy meal.
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Healthy Lunch Options
Peanut Slaw Chicken Salad
Weight Watchers: 6 points
If you are craving a fresh and flavorful salad that is nourishing then this Peanut Slaw Chicken Salad is the answer! Tender shredded chicken is combined with a colorful medley of purple cabbage, carrots, cilantro, and scallions then dressed with a tangy, slightly sweet dressing featuring coconut aminos, powdered peanut butter, maple syrup and rice vinegar. Roasted peanuts add just the right amount of crunch. The fact that this salad comes together in minutes makes it perfect for your lunch meal prep or a quick, easy and delicious dinner.
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Southwest BBQ Mason Jar Salads
Weight Watchers: 2 points
Smoky, marinated chicken breast, sweet roasted corn kernels and red onion slices, spiced black beans. There are layers of flavor and texture in this salad; factor in a convenient mason jar for storage, and meal prepping salads has never been easier.
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Healthy Greek-Inspired Beef Meatballs
Weight Watchers: 4 points
If you need a delicious idea for a quick and easy weeknight dinner, these healthy Greek-inspired beef meatballs might just be what you are looking for! These meatballs are delicious and easy to make; they pair perfectly with tzatziki sauce for the perfect dipping sauce. Serve these meatballs on a pita, or in a bowl with rice and cucumber salad for a flavorful and nutritious meal. These meatballs are done in half an hour, and also make for a great meal prep!
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Lighter Creamy Tuscan Inspired Soup
Weight Watchers: 5 points
This Lighter Creamy Tuscan Inspired Soup is warm and comforting. Tender chicken, cannellini beans, sundried tomatoes and kale are simmered in a delicious combination of chicken stock and white wine. Fat free half and half, reduced fat cream cheese and Pecorino Romano add a richness to this soup so it does not taste lightened up at all. This one pot meal is great for a busy weeknight dinner or perfect for weekly meal prep. These Tuscan inspired flavors are hearty and the perfect combination to beat the cold weather.
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Be sure to use my Canva template to create your monthly meal plan digitally, or print out my menu template and write it by hand. Tag me in your custom meal plans for the month!
Healthy Dinner Options
Summer Peach Salad with Burrata
Weight Watchers: 11 points
Serve with grilled chicken or shrimp! This summer peach salad with burrata is a simple, fresh, but flavorful dish; packed with complex flavor profiles of sweet and savory, there is a surprise in every bite. Crisp, fresh peaches, crunchy pecans, decadent melty burrata cheese, and a tangy vinaigrette all come together to create this dish. No cooking necessary and done in no time, this salad is perfection.
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Healthy Beef California Style Burgers
Weight Watchers: 9 points
These burgers are so delicious, it's hard to believe they're lower calorie! Extra-lean ground beef is seasoned, then cooked and topped with melted cheddar cheese. Topped with sliced red onion, fresh avocado, lettuce, and a delicious dijon-mayo herb spread, this burger is piled high on an English muffin. Each bite of these healthy beef California style burgers is packed with flavor and fresh ingredients. This is a healthy recipe that is also family and kid-approved.
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Grilled Bruschetta Chicken
Weight Watchers: 1 points
Looking for a way to spice up boring old grilled chicken? Meet Grilled Bruschetta Chicken; it's like grilled chicken, but way better. Topped with melted mozzarella cheese and a delicious bruschetta inspired topping of chopped fresh tomatoes, red onion, balsamic vinegar, and fresh basil, this dish is anything but ordinary. But don't fret, this one is on the table in under 20 minutes.
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Lightened Up Asian-Inspired Beef Lettuce Wraps
Weight Watchers: 6 points
These lightened up Asian-inspired beef lettuce wraps taste like a restaurant-quality appetizer, but made right at home. Flavored with ginger, garlic and hoisin sauce, these lettuce wraps are a combination of sweet, spicy and savory flavors. These lettuce wraps are easy to prepare, and are on the table in under thirty minutes. They make a great appetizer, or a full meal for lunch or dinner alongside your favorite side dishes, like green beans or a fresh cucumber salad. Add these lightened up Asian-inspired beef lettuce wraps to your meal plan!
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Sheet Pan Maple Dijon Chicken and Vegetables
Weight Watchers: 6 points
One of the easiest ways to prepare a meal is on a sheet pan, especially when everything cooks at the same time and temperature. This sheet pan maple dijon chicken and vegetables meal is no exception. Whether you are looking for an easy weeknight meal with minimal cleanup or a healthy meal prep idea, this recipe is sure to hit the spot. Chopped carrots, shallots and broccoli florets surround juicy chicken breasts coated in a sweet and savory maple dijon sauce for the easiest and most flavorful meal ever.
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Everything But the Bun Burger Salad
Weight Watchers: 5 points
This Everything But the Bun Burger Salad is perfect for when you're craving a take out or fast food burger but still want to be healthy. By using extra lean ground beef, center cut bacon, a lighter dressing and ditching the bun, you can enjoy all your favorite elements of a burger without derailing your weight loss and health goals. The fact that this Everything But the Bun Burger Salad comes together quickly, makes it perfect for a weeknight meal.
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One Pot Chicken and Mushroom Orzo
Weight Watchers: 7 points
Everyone loves a one pot meal, especially one that is comforting in the cold winter months. This one pot chicken and mushroom orzo hits all the spots; its creamy and delicious, with warm and comforting flavors. This dish starts with mushrooms and shallots, flavorful tender chunks of chicken breast, and delicious orzo. Simmered in a combination of Marsala wine and broth, this dish comes together quickly and in one convenient pot. This one pot chicken and mushroom orzo is a must-make this season!
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Healthy Slow Cooker Teriyaki Chicken
Weight Watchers: 3 points
Everyone loves a slow cooker meal for how easy they are to prepare, cook, and clean up after. For those busy weeknight dinners, slow cooker meals are key to pleasing the whole family: this recipe is no exception! This healthy slow cooker teriyaki chicken is made with minimal ingredients, and ready when you are. Simply slow cook chicken breasts in a few ingredients, and then shred the chicken once done, coating it in the flavorful sauce. Serve with rice and a vegetable, or in a wrap, or however you please!
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Easy No-Cook Roasted Red Pepper Sauce
Pair with pasta, chicken or fish! If you are short on time and ingredients, this Easy No-Cook Roasted Red Pepper Sauce recipe will save the day. A jar of roasted red peppers is blended with shallots, garlic & basil to create the quickest, easiest and most flavorful sauce. The smoky sweetness of the red peppers and the brightness of the basil are the perfect balance.
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Air Fried Pork Egg Rolls
Weight Watchers: 3 points
The perfect accompaniment to Chinese takeout: an egg roll. This air fried pork egg roll recipe is a lighter version of the one you'll find at restaurants, since it's air fried without the use of oil. These egg rolls are stuffed with a mixture of lean pork, coleslaw mix, and seasonings to give it a flavorful inside, and a crispy light outside. Air fried pork egg rolls are the perfect addition to a fake out take out meal at home, or alongside some rice and a veggie for a complete meal.
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Lighter Buffalo Chicken and Rice Skillet
Weight Watchers: 4 points
This lighter buffalo chicken and rice skillet makes for an easy dinner, or perfect meal lunch meal prep for the week. This dish has all of the classic flavors of buffalo chicken: carrots, celery, and onion are sauteed and then combined with lean ground chicken breast, a variety of spices, cauliflower rice and brown rice. Simmered in buffalo sauce and chicken broth and then topped with melty cheese, this is truly an all-in-one dish, packed with protein, whole grains, and vegetables.
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Air Fried Pecan Crusted Chicken with Maple Honey Mustard
Weight Watchers: 5 points
A great alternative to your standard breaded chicken breast, this air fried pecan crusted chicken with maple honey mustard is crispy and delicious. The perfect addition to a fall-inspired salad with crisp apple, crunchy pecans, and goat cheese. This chicken is air fried, to eliminate the use of any oil and to make for a crispy outside. Breaded with a mixture of panko breadcrumbs and ground pecans and topped with a maple honey mustard glaze for some sweetness, this chicken is super easy to make, and the perfect dish for Fall.
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Be sure to use my Canva template to create your monthly meal plan digitally, or print out my menu template and write it by hand. Tag me in your custom meal plans for the month!
Don’t let summer or overwhelm derail you from your health goals. Planning your custom meal plan for the month allows you more time to enjoy the season and less time worrying about what to eat.
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