Meal prep can sometimes feel like a hustle habit; something we do to squeeze more productivity out of the week. But when it’s reframed with intention, it becomes something gentler. There’s nothing I love more than carving out time on a Sunday to chop veggies, mindlessly stir pots and bop away to a favourite playlist.
Autumn has a way of inviting us to slow down. The days are getting shorter, the air takes on a familiar crispness, and suddenly we’re craving warmth and comfort.
It’s a way to care for yourself in advance, a quiet Sunday ritual that sets the tone for the week ahead. It helps me to feel grounded and prepared, knowing that at least I’ll always have a healthy lunch to tuck into.
These high-protein, high-fibre lunches are made for that kind of season. They’re hearty, wholesome, and designed to nourish you through cooler days, whether you’re working from your home office, tucked up with a blanket, or out braving the drizzle.
1. Smoky Lentil and Sausage Stew
A one-pot staple that feels like a hug in a bowl. Lentils bring slow-release energy and fibre, while lean sausages (or a good veggie alternative) keep it hearty and protein-rich.
Add onions, carrots, celery, tinned tomatoes, smoked paprika, cumin and chilli flakes for that deep, comforting flavour that only improves as the week goes on.
Mindful touch: Stir in a handful of kale before serving. The greens wilt perfectly, adding colour, texture, and a reminder to keep things balanced.
2. Chicken, Chickpea & Butternut Squash Curry
Soft, lightly spicy, and endlessly comforting, this curry feels like autumn in a bowl, and the colours are so comforting. The chickpeas add both protein and fibre, and roasted butternut squash brings gentle sweetness that pairs beautifully with coconut milk and curry spices.
Slow-living tip: Cook the base on Sunday afternoon and let it simmer while you tidy, read, or light a candle. By the time you portion it out, your kitchen will smell like calm.
3. Miso Roasted Salmon with Autumn Veg and Edamame
When you want something lighter but still deeply satisfying, this traybake is your friend. Miso-glazed salmon offers rich umami flavour, and the mix of sweet potatoes, Brussels sprouts, and red onion roasts beautifully alongside it.
Toss through edamame beans for a pop of protein and fibre, and enjoy hot or cold through the week. If I’m cooking fish, I always like to have the option to eat it cold so I don’t have to be the one putting fish in the WeWork microwave (straight to jail).
4. Lentil Shepherd’s Pie
This vegetarian version of a classic is both grounding and good for you. Green or brown lentils simmered with mushrooms, carrots, and a splash of soy sauce or marmite create a rich base. Top it with mashed potatoes and cauliflower for something comforting but light.
Intentional act: This one also freezes really well, so you can save a few portions for the week, and then pop a few in the freezer for those days when you have nothing left in the tank.
5. Turkey Chilli
Protein-packed and endlessly versatile, turkey chilli is an autumn meal prep essential. The beans bring fibre and texture, while cocoa powder (just a touch) adds depth and warmth.
Serve with brown rice, quinoa, or a scoop of mashed avocado for something hearty yet balanced.
Mindful twist: Eat your lunch away from your screen, even for ten minutes. Notice how much more satisfying it feels when you give it your full attention.
The Ritual of Preparation
Meal prep doesn’t have to be mechanical. It can be ritualistic; a way to anchor your week with care and consistency.
- Invest in quality containers, I love these ones.
- Layer flavour and texture so each day’s meal feels like a small moment of joy.
- Freeze portions for future comfort, because intention also means looking after the you that’s tired, busy, or just needs something easy.
The Takeaway
As the season turns, let your meals mirror that shift. Slower, warmer, more nourishing. Autumn asks us to be gentle with ourselves. To find steadiness in small, everyday rituals. To eat well, rest often, and make space for the things that truly sustain us.
These high-protein, high-fibre lunches aren’t just fuel for busy days, they’re an act of care.
