October is a busy month for many with the start of holiday planning, fall activities, and hectic work schedules. A hectic schedule doesn't mean you have to compromise on your health and nutrition. Sticking to a nutrient-dense, real food-based diet is essential for maintaining energy and ensuring you thrive through the holiday season. With a bit of planning, meal prep doesn't have to be overwhelming. The key is simplifying the process, focusing on real foods, and keeping your meals flexible.
Chef Pete shares his simple meal prep hacks to keep you on track throughout October while still enjoying seasonal flavors and fitting everything into your busy life. His philosophy, rooted in real food, is to make healthy eating accessible, even during your most chaotic days.
Simple Meal Prep Hacks Your Busy Schedule
Make A Plan
Before we begin it’s important to lay your groundwork by creating a weekly meal plan. Taking 10-15 minutes to create a basic meal plan at the beginning of the week can save you hours of decision-making and ensure you have what you need to keep you on your nutrition goals.
Hack: Plan your meals around your busiest days: If you know Tuesday is packed with meetings or school events, plan a crockpot meal for that day, so it’s ready when you are. Use leftovers wisely: Repurpose leftovers from dinner into lunch the next day. For example, roast chicken from dinner can become a chicken salad for lunch the next day.
Pro Tips Consider themes for each day, like "Sheet Pan Sundays" or "Taco Tuesdays" (with lettuce wraps instead of tortillas), to make planning easier. Keep your meal plan flexible. Some days won’t go as planned, and that’s okay! Just having a general guide can help reduce stress and keep your meals Paleo-friendly.
Batch Cook
In October, seasonal produce like squash, sweet potatoes, Brussels sprouts, and apples are readily available. Use these nutrient-dense foods to your advantage. Batch cooking is a game-changer for busy schedules, and preparing meals with fall flavors can keep things exciting.
Find out more about what’s in season in your area here
Hack: Set aside an hour or two over the weekend to roast trays of veggies, slow-cook a large cut of meat (like a pork shoulder or beef roast), and prepare a simple side like cauliflower rice. Divide everything into containers for easy, grab-and-go meals during the week. You can even freeze portions for later in the month!
Pro tip: Add herbs like rosemary, sage, and thyme to boost the flavor of your meals while enhancing gut health and reducing inflammation.
Take Advantage Of Your Slow Cooker & Instant Pot
For busy professionals, a slow cooker or Instant Pot can be your best friend. Throw in some chicken thighs, root vegetables, broth, and herbs in the morning, and come home to a nourishing, perfectly cooked meal. The Instant Pot also cuts down cooking time, perfect for quick weeknight dinners.
Hack: Prepare two or three slow cooker meals at once by storing all the ingredients in separate freezer bags. When you're ready, just toss a bag’s contents into the slow cooker in the morning.
Pro tip: Choose bone-in meats, which are rich in collagen and great for skin, joints, and gut health. The long cooking time in a slow cooker will extract all that goodness.
Try Mix-and-Match Meals
Another fantastic hack is to prep a variety of components for mix-and-match meals. Think protein, veggies, and a healthy fat. For example, you can prep grilled chicken, roasted vegetables, avocado, and a simple homemade dressing. Throughout the week, you can combine these into salads, bowls, or wraps, making mealtime quick and effortless.
Hack: Keep your fridge stocked with pre-cut vegetables like carrots, bell peppers, zucchini, and cucumbers. Pair these with your choice of protein, leafy greens, and a healthy dressing.
Download our fat guide and learn the best fats to use for for every preparation.
Pro tip: Switch things up by adding fermented veggies like sauerkraut or kimchi for added flavor and gut health benefits.
Create Sheet Pan Meals
Sheet pan meals are perfect for meal prep with minimal clean-up. Just line a baking sheet with parchment paper, toss your favorite protein with seasonal vegetables, drizzle with avocado oil, and bake. Within 30 minutes, you have a complete, nourishing meal.
Hack: Season everything with fall spices like cinnamon, nutmeg, and smoked paprika for warm, comforting flavors. Make extra so you have leftovers for the next day.
Pro tip: Use the sheet pan meal to prepare several different proteins and veggies at once, then store them for future meals.
Utilize Your Freezer
Freezer meals can be a lifesaver for those especially busy days when you don’t have time to cook. Spend a little extra time once a month preparing meals you can freeze for later.
Hack: Prepare bean-free chili, soups, or stews in bulk and freeze them in individual portions. In October, hearty, warming soups like butternut squash or beef stew are perfect for busy days. Just reheat and enjoy a nutrient-packed meal in minutes.
Pro tip: Label your freezer bags or containers with the meal name and date to stay organized and ensure you rotate your meals.
Create Breakfast On-the-Go
October mornings can be chilly, and having a hearty breakfast can set you up for success. Prepping breakfast options ahead of time saves you from reaching for less nutritious, processed foods when you're in a rush.
Hack: Make a batch of egg muffins using eggs, spinach, bell peppers, and breakfast sausage. Store them in the fridge for up to five days or freeze for longer. You can grab one on your way out the door and pair it with some fruit or a handful of nuts.
Pro tip: Use muffin trays to make portable portions of sweet potato hash or grain-free pancakes for variety.
Snacks and Sides in Bulk
Having nutrient-dense snacks and sides prepped can help you avoid unhealthy options when hunger strikes. Pre-cut veggies, boiled eggs, homemade trail mix, or sugar-free jerky can provide energy throughout the day.
Hack: Store pre-portioned snack bags or containers in the fridge or pantry, so you have easy access to clean, healthy options whenever needed.
Pro tip: Prepare a large batch of guacamole, nut-based dips or tapenade to pair with vegetables or use as a topping for proteins. Store them in the fridge for up to a week.
Order Delivery
You can free up some of your time and still eat healthy, seasonal, organic meals! Pete’s Real Food can do all your planning, shopping, prepping and cooking. Delicious, seasonal meals are delivered right to your door, ready when you are! Our seasonal menu changes weekly and includes a variety of options from Paleo to AIP to Keto along with snacks and extras to keep you on track no matter what life throws at you.
Browse our products and order from this week’s menu here >>>>>>>
Pro Tip: Order our bone broth and bacon to add only the best flavor and quality to any of your meals.
Final Thoughts
Meal prep doesn’t have to be time-consuming or stressful, even with a packed October schedule. By following these simple meal prep hacks, you can stay on track with your health goals and enjoy delicious, real food without the overwhelm. Chef Pete focuses on nutrient density and ease, ensuring you nourish your body with quality foods while balancing your busy life.
Stick with seasonal, whole foods, batch cooking, and freezer-friendly meals, and you’ll be set for success this fall. Your health journey is about consistency, and these hacks can help make that achievable, even when life gets hectic.