As summer winds down and vacation mode comes to an end, the transition back to school, work, and normal daily routines can feel a little...overwhelming. Between the chaos of early mornings, evening activities, and adjusting to other responsibilities, it’s easy to fall into an eating pattern that prioritizes convenience over nutrition.

Now, there’s absolutely nothing wrong with focusing on easy meals that fit into your busy schedule. Nourishment comes in many forms! But with a little planning and time set aside for prep, your go-to meals this fall can include a variety of satisfying, feel-good foods that support your gut and overall health.

No matter what you have planned for the coming months, these five meal prep ideas will help you focus on gut-supporting ingredients for smooth digestion and a smooth transition back to routine.

Prep Step 1: Breakfast Ideas

Have you ever found yourself grabbing a coffee and calling it breakfast because you don’t have the time or energy to put together a real meal? While this is common, it’s definitely not something I recommend for sustained energy or focus throughout the day. Plus, coffee on an empty stomach can be a GI irritant for some people.

If you’re on a mission to build a better relationship with breakfast this fall, here are two ideas that champion nutrition your gut loves: fiber and fermented foods.

Greek Yogurt Parfait Jars

• Add 1 serving of plain Greek yogurt to a jar or bowl with a lid.
• Add 1/2 cup of berries of your choice (can be fresh or frozen).
• Top with 2 Tbsp. ground flaxseeds.
• For added crunch, add 1 serving of an oat-based granola. For more sweetness, add a drizzle of honey.

Apple Cinnamon Chia Pudding

To a jar or small bowl with a lid, add: 1/2 cup of your milk of choice, 2 Tbsp. chia seeds, 1 Tbsp. maple syrup, 1/2 tsp ground cinnamon, and 1/2 tsp vanilla extract.

• Stir thoroughly to combine ingredients.
• Dice an apple into small pieces and stir into the chia pudding mixture.
• Cover and refrigerate for at least 2 hours.
• If desired, top with additional apple slices, cinnamon, and/or crushed walnuts before serving.

Prep Tip: Both of these recipes make one serving each but save yourself time by making 4-5 jars at once. This way, you have a grab-and-go friendly breakfast ready at the start of every busy morning!

Prep Step 2: Lunch Ideas

Lunch is more than just a midday break from work. In fact, lunch can play a key role in stabilizing your energy levels, blood sugar, and food cravings throughout the afternoon. Here are two nourishing, prep-ahead lunch ideas that will help you steer clear of the dreaded 3pm slump!

Balanced Burger Bowls (paired with our newest SunSip flavor: Classic Cola)
Makes 4 servings

• Cook 1 lb. lean ground beef or ground turkey. As the meat is cooking, season with 1 Tbsp. garlic powder, 2 tsp smoked paprika, and salt + pepper to taste.
• Divide 4 cups chopped romaine, spinach, or mixed greens across 4 meal prep containers.
• Top each bowl of greens with: cooked meat, sauerkraut or fermented pickles (or both for double the fermented foods), avocado slices, cherry tomatoes, and diced red onion.
• For a sauce topping, combine plain Greek yogurt or mayo with sriracha and lime juice. Mix and drizzle on top of each burger bowl.

Nothing completes a burger-based meal more than the nostalgic cola flavor, so don’t forget to toss a can of SunSip Classic Cola into your lunch bag! This new flavor is deliciously fizzy and effortlessly iconic. SunSip’s take on Classic Cola delivers the nostalgia you crave in every sip. One can will add 3 grams of prebiotic fiber to this already flavor and protein-packed meal…a combo your gut will love!

Jarred Lentil and Roasted Veggie Salads
Makes 4 servings

• Line up 4 jars or containers with lids.
• In one jar, add 1/4 c olive oil, 1/4 c apple cider vinegar (or slightly less if you’d like a sweeter dressing), 2 Tbsp. honey, 1 tsp Dijon mustard, and a pinch of salt. Shake to combine before pouring dressing evenly into the bottom of each jar.
• Into each jar, evenly distribute: 3 cups of cooked lentils, 1 sheet pan of roasted veggies (aim for a 2-3 veggie combo, think: carrots, zucchini, sweet potato, beets, etc.), 2 cups of arugula or mixed greens, and 1/2 c crumbled goat cheese.
• Seal each jar and store in the fridge. To serve, shake the jar and dump into a bowl. Top with roasted pumpkin or sunflower seeds for added crunch.

Prep Tips: Lentils are an awesome source of prebiotic fiber. Don’t feel like cooking them on your own? Make this prep idea even easier by buying canned lentils! Just rinse and drain them before adding to your salad jars.

Prep Step 3: Don’t Forget the Snacks!

Think of snacks as your go-to way to keep hunger at bay and an opportunity to add more nutritious foods to your day. As a general rule of thumb, try to build snack combos that contain at least two food groups. These type of snacks will be much more filling and satisfying than single food group snacks. Take this recipe, for example…

Nut Butter & Oat Power Balls

• In a medium-sized mixing bowl, combine: 1 c old fashioned rolled oats, 1/2 c nut butter, 1 rounded scoop vanilla protein powder, 2 Tbsp. ground flaxseeds, 1/2 tsp cinnamon or pumpkin pie spice, and 2-3 Tbsp. honey or maple syrup.
• Mix well until you can form the mixture into bite-sized balls. If needed, add a few tablespoons of milk to help the mixture come together.
• Store in the fridge and enjoy for a quick morning or afternoon snack. Consider adding mini chocolate chips, dried cranberries, or coconut flakes for other flavor variations.

Looking for a few other snack ideas to support your gut? These fiber-filled combos (hello, 5g or more!) are lunchbox-friendly and ready to roll on your busiest days.

• 3 cups air popped popcorn sprinkled with nutritional yeast for fiber and a can of your favorite SunSip.
• 1/4 c hummus with carrot sticks and bell pepper slices
• 1 medium apple with a string cheese and a serving of pistachios
• A serving of whole wheat crackers, sharp cheddar cheese, and cucumber slices
• 1 slice of 100% whole wheat toast topped with 1 Tbsp. almond butter, mashed raspberries, and a drizzle of honey

You don’t need to eat bland meals or spend your entire Sunday meal prepping to get back into a feel-good food routine this fall. Instead, try prepping one breakfast, lunch, and snack idea weekly to help fuel your days with less stress and more ingredients that your gut and tastebuds will love. And don’t forget—food prep is more enjoyable when paired with a fun drink...especially from the gut-health experts at Health-Ade!

This blog post was written by Claire Chewning, RDN & Certified Intuitive Eating Counselor

Claire is a Registered Dietitian and Certified Intuitive Eating Counselor who's not on board with restrictive diets. She’s the owner and founder of Yours Chewly Nutrition, a virtual private practice where she helps individuals heal from chronic dieting and disordered eating so that they can discover peace and trust in their relationships with food + body. She’s also Health-Ade’s Registered Dietitian Advisor and loves educating employees and consumers about all things gut health from a non-diet perspective! She even writes a few blogs from time to time. Cheers!