Weight gain can happen very quickly in the fall and winter. The layers of clothing starts piling on and the foods get thicker and heartier. If you’re going to gain anything this fall and winter, make it muscle. Here’s how to keep your meal prep on point for the fall.

Try these three favorites when the temperatures start to drop.

Breakfast: Eggs with sweet potato and beet hash

Ingredients:

• 3-4 egg whites
• 1 whole egg
• 2 sweet potatoes 
• 4 medium beets
• Extra virgin olive oil
• Salt
• Pepper

Directions:

1. Skin beets and cut into cubes
2. Cut sweet potato into cubes
3. Preheat oven to 400 degrees
4. Place beets and potatoes on baking sheet with aluminum foil, cover with a little extra virgin olive oil followed by a sprinkle of salt and pepper
5. Bake for about 30 minutes, mixing them every 10 minutes or so, then remove
6. Cook eggs separately to your liking then plate
7. Add beets and potatoes to your skillet on medium to high heat for a couple minutes if you’d like to make them extra crispy
8. Serve

Lunch: Turkey and butternut squash stew

Ingredients:

• 1 lb. extra lean turkey tenderloin 
• 1 medium butternut squash
• 1 yellow onion
• ½ cup vegetable broth
• ½ head cabbage
• 1 celery stalk
• 2 handfuls of mushrooms
• Extra virgin olive oil
• Salt
• Pepper

Directions:

1. Heat a thin layer of extra virgin olive oil in a deep saucepan
2. Add diced onion until nearly brown
3. Add chunks of turkey tenderloin and cook for several minutes
4. Add vegetable broth, cabbage, diced celery, and mushrooms and cook approximately 10 more minutes
5. Add diced butternut squash and cover with lid
6. Once brought to a boil, lower the heat and let it simmer
7. Serve once stew thickens

Dinner: Salmon, brussel sprouts, and spaghetti squash

Ingredients:

• 1 lb. wild-caught sockeye salmon
• 1 big batch of brussel sprouts
• 1 medium spaghetti squash
• Extra virgin olive oil
• Salt
• Pepper

Directions: (Spaghetti Squash)

1. Cut a ¼ in slit on each side of the squash from end to end
2. Poke a few additional slits throughout
3. Place the squash in the microwave for 5 minutes (this will make it easier to cut)
4. Remove the squash from the microwave and cut it in half
5. Gut out the seeds and cover the inside with a little extra virgin olive oil and salt
6. Place both sides of the squash (open-side down) in the oven at 400 degrees and bake for about 30+ minutes
7. Remove the squash and use a fork to pull the insides out

Directions: (Salmon)

1. Cut 1 lb. salmon into 2 pieces and place each on a large piece of aluminum foil
2. Lightly cover each in extra virgin olive oil and a dash of salt
3. Close the aluminum foil and place each on a pan in the oven at 425 degrees for about 15 minutes (Cook until internal fish temperature is at least 145 degrees)

Directions: (Brussel sprouts)

1. Cut brussels in halves and place on aluminum foil
2. Cover brussels in thin layer of extra virgin olive oil and dashes of salt
3. Bake in the oven at 400 degrees for about 30+ minutes, mixing every 10 minutes, and remove when browned