A few years ago, I made a potato breakfast casserole that was a hit, and I’ve wanted to make another since. Today’s potato, sausage, and chive casserole is similar and works just as well for meal prep as it does for feeding a small crowd. It’s packed with 30g of protein per serving and it’s freezer-friendly… I think you’re going to love it!

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It’s kind of like a giant high-protein egg muffin, with the addition of cottage cheese for better texture and more protein. Tips below if you’re on the fence about the cottage cheese! Prep is minimal, most of the cook time is inactive, and there are loads of shortcuts to make it even easier.

In today’s newsletter: the full recipe for our new breakfast casserole, cottage cheese tips, other meals to prep this week, and the analog kitchen tool I’m loving.

Today’s recipe is part of the november breakfast and lunch meal prep plan. Prep plans come once a month complete with weekly recipes, color-coded grocery lists, prep day plans, and a calendar to follow. For the full plan and instant access to the 350+ post archive, upgrade your subscription.

november meal prep plan

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• Cottage cheese: This is the key to a fluffier texture. If you don’t like cottage cheese (I personally don’t like it plain but I like it blended in!), I promise when it’s smooth you don’t even know it’s there! For a dairy-free option, use lactose-free cottage cheese, plant-based ricotta, or swap for 1 1/2 cups unsweetened nut milk.

• This recipe is like a giant version of my high-protein egg muffins! Make this one into egg muffins, just roast the potatoes and cook the sausage separately, then assemble in a 12-muffin tin (you may need two muffin tins for the total yield!). Follow the cook times on any egg muffin recipe.

• Shortcuts: Use pre-seasoned breakfast sausage, or swap for small-diced breakfast sausage links. Use frozen tater tots or shredded potatoes instead of diced potatoes. Pre-bake for about 20 minutes before adding the rest of the casserole for the second bake.

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Ready to think less about your meals? Today you’re getting a five-week plan to get you through the month with just one prep day a week. The November prep plan recipes are seasonal without being too seasonal, easy to prep, and honestly, SO GOOD!

Week one includes a brand-new breakfast casserole recipe that’s perfect for meal prep (I know you’re going to LOVE this one!) and a slow cooker turkey chili you can set and forget. Both are flexible, filling, and freezer-friendly—exactly what we want in a monthly meal prep. November always fills up with travel, schedule curveballs, and general pre-holiday chaos, so it’s a great time to have a plan and a stocked freezer!

Quite a few new readers have joined us since the recent grocery series, so hello!!! And welcome to your first monthly meal prep plan! The prep plans work in a similar way to the grocery series—they save you time and money with simple grocery lists, overlapping ingredients, efficient prep-day plans, and easy-to-follow recipes.

All recipes are gluten-free (as always), and every recipe is either dairy-free or comes with an easy swap; same for vegetarian. Need a different swap? Just leave a comment!

the monthly meal prep plan includes:

✔️ color-coded grocery list and prep day plan for each week. Digital download and printable versions are available!

✔️ recipe PDFs for each week complete with storage and reheating instructions, recipe notes, and swaps and substitutions.

✔️ meal plan calendars. You have access to a calendar for the full month and weekly blocks that tell you exactly what to eat and/or pull from the freezer. Print them out, or access them right from this post each week.

✔️ macros per serving; just click the “macros” link.

✔️ all-in-one PDF for the full month! Every grocery list, prep plan, recipe, and calendars all in one. Print or download it today and you’re set for the full month.

• What is the monthly meal prep plan? The monthly prep plans guide you through a full month of breakfast and lunch prep. Each week you will prep 3 to 4 meals to either enjoy during the week or freeze for later in the month. Each month includes: weekly color-coded grocery lists, prep day plans with step-by-step instructions, full recipes, monthly and weekly menus, and freezing + reheating resources.

• How do I access the weekly recipes and lists? All five weeks are included in this one post! There’s no need to hunt down emails or keep up with posts throughout the month. If you like to work weekly, our Friday dinner plans this month always include a reminder.

• Will the plan work for more than one person? The prep plan is designed to last one month for one person. You can always double or triple the servings, or adjust however you prefer to make it work for you and your household.

New here? Welcome! Every month, paid subscribers receive a full breakfast and lunch meal prep plan, plus weekly dinner plans and subscriber-only recipes so you don’t have to think about meal planning. Join our meal prep community!

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Today’s meal prep plan is part of the paid eat goood subscription.

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Week 1 Meals

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We cooked up so much goodness this month; every recipe felt inspiring and challenging (in a good way!) to get just right. Plus, I just got to share the latest grocery series edition with you!!! My absolute favorite lists and meal plans to put together 💗

If you need to catch up on this month's recipes, today’s post has them all in one easy spot for you to browse, save, & print!

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Today on the eat goood newsletter: ten seasonal recipes, my new favorite way to make pancakes easily to clean up, the ultimate fall-coded, affordable purse, a cold weather skincare refresh, and game day fits from our trip to Atlanta.

I also had an amazing time in NYC catching up with chef friends, hosting my event with the James Beard Foundation, speaking on panels at Foodiecon, and of course eating my way through the city.

Brian and I just closed out the month with a trip to Atlanta and caught a 49ers game before heading back to Boston. We had maybe the most amazing meal of our lives at Delbar, thank you everyone for the recs!! Ready to dive into November in a few ❤️

How was your October? Is there a recipe you’re looking to make and can’t find? Need inspiration for an upcoming dinner party? Let’s chat in the comments!

Leave a comment

kitchen tools

Colder weather calls for cozy comfort food! We’ve been loving this ceramic non-stick griddle pan for pancakes, eggs, bacon, burgers… all meals of the day. It’s also oven-safe and so easy to clean, which is a must for breakfast IMO.

Another high-traffic kitchen tool this month was my slow cooker; it was put to very good use testing pork chili verde bowls. I also used it to make some homemade turkey bone broth in preparation for November—sharing more on that soon!!

fit check

Spent my whole NY trip with this leather bag over my shoulder. It looks way more expensive than it is, fits my laptop, and most importantly passes the jacket shoulder-slip test!

I’m having a lot of fun with jewelry layering lately! Baublebar has the most fun rainbow beaded necklaces. This flat beaded necklace and this rainbow beaded necklace have been on my neck constantly. Definitely using for holiday gifting!

For anyone else in a committed relationship with football (or have a partner who is…) this season, Abercrombie once again has the cutest NFL gear for game day. Patchwork jeans, a graphic cropped tee, and Brian’s rugby polo (which I will be stealing) came with us to the 49ers game in Atlanta!

selfcare staples

After years of searching and trying what feels like a hundred different products, I finally found an eyebrow pencil and gel that work well for my lighter brows.

I’ve been using cocofloss for years, it’s been a huge piece of my dental health journey! Their cherry bloom floss is a new favorite (I also love the strawberry). Cocofloss is just different from other flosses—it’s super thick!!—and PFAS-free.

Colder weather means I’m using Body Butter daily; I’m also a die-hard fan girl of this Algae Body Oil, which I use to lock in the moisture. Get 10% off your Osea order with code JENNEATSGOOD10!!

‘tis the szn

My hyper-fixation meal this month was 1000% my one-pot creamy tomato pasta from the new $65 budget grocery series. The runner-up goes to taco-stuffed sweet potatoes with ground beef and beef bone broth for added protein. Really on a ground beef kick this month!

Unfortunately, we're expecting zero trick-or-treaters this year, but I still stocked up on our fave Halloween candy just in case. The JEG office stays stocked with these Unreal treats year-round; we love ‘em!

all this month's favorites

what was your favorite recipe from the month?!

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1. Maple Turkey, Kale, and Butternut Squash Breakfast Burritos

2. Pumpkin-Tahini Chocolate Chip Baked Oats

3. Zesty Orange Ground Chicken Bowls

4. Marry Me Chicken and Gnocchi Soup

5. Pork Chili Verde Bowls

6. Harvest Sheet Pan Gnocchi

7. One-Pot Creamy Tomato Pasta

8. Sweet Potato, White Bean, and Kale Chicken Soup

9. Roasted Acorn Squash and Feta Soup

10. Black Bean and Chickpea Tortilla Soup

october meal prep plan

budget grocery series

october dinner plans

the recipe index

a little sneak peek at what’s coming next month…

• the November meal prep plan comes Friday!

• a high-protein fall breakfast casserole

• a fiber-packed plant-based bowl perfect for prepping ahead

• turkey tips for Thanksgiving! 🍗

+ even more fall flavors just in time for the holidays!! ✨

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my cookbook: get it here

Keep sharing what you’re cooking all month long in our chat! I’ll catch ya Friday with the November Meal Prep Plan!

Much love,

Jenn

This post may include affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. Any sponsored content (from brands that support this newsletter) is always disclosed in the post. Please read my disclosure policy here.

This edition of my budget grocery series takes a list of groceries totaling $65 and turns it into 20 total meals (5 dinners, 4 servings each). But that’s not all!! Every single meal this week uses just ONE pot/pan/skillet. We’re calling it the done-in-one budget grocery series. Shop the list right from today’s post and cook all five meals this week.

I heard you loud and clear after our last series: they’re the ultimate money-saving resource and support your mental and physical energy in the kitchen. Whether that looks like cooking dinner for your family every night, or navigating your off-campus kitchen for the first time.

If you’re new here, hi!! Make sure you hit subscribe to join the email list! I give you the grocery list and recipes; you get your ingredients and follow along! By the end, you’ll use up every single item with no waste and have delicious meals at just $3.25 a serving all week.

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HOW DOES IT WORK? Shop the list and enjoy a week of one-pan meals. Take the exact grocery list in today’s post with you to shop for your week of dinners. Then follow the recipes below—it’s that simple! For an ad-free PDF that includes a color-coded grocery list, a prep-ahead plan, and all recipes in one place, get the full post here.

SERVINGS: Each meal makes 4 servings. For a household of four, this plan will last Monday through Friday. For a household of one or two you can still follow the plan and enjoy the leftovers for lunch (that’s what I do!). Each recipe includes storage and reheating instructions for refrigerating and freezing (when applicable).

DIETARY RESTRICTIONS: All recipes I share are gluten-free. Every recipe in this week’s plan is dairy-free as-written or dairy-free with a simple swap, which is noted in the recipe. The recipes are also easily adaptable for vegetarian and vegan!

want the all-in-one, printable guide?

Paid subscribers get early access to every grocery series, along with ad-free recipe PDFs you can use on your phone, or print out, plus a prep day plan that breaks down veggie and meal prep to make the week of meals even easier. Head here for the premium grocery series resources.

get it here

As the weather gets colder and I start to crave my favorite comfort meals like this one-pot pasta, my skin also needs some extra love. Staying hydrated in the winter isn’t just about drinking more water; it’s also about swapping my lightweight summer skincare for something richer and longer-lasting. I personally have struggled with dry skin in the past, and Osea has consistently been a part of my routine since I first discovered it at a spa in 2022 and I’ve never looked back!! I never miss a night applying the Undaria Algae Body Butter as I wind down before bed (I’m also a die-hard fan girl of the Undaria Algae Body Oil), and the NEW vanilla bean scent is the perfect warm and cozy addition to my nighttime routine. It delivers 72 hours of hydration while visibly improving skin crepiness and firmness; in clinical results, 100% showed an immediate increase in hydration.

Plus, it makes a great holiday gift—perfect for a favorite things party—or a self-care-loving friend (you can be the friend 😉). Stock up while I have a code for you: get 10% off your Osea order rn with code JENNEATSGOOD10

use code JENNEATSGOOD10

one-pot creamy tomato pasta

I love making different variations of one-pot pastas—they’re simple, unfussy, and flexible while still checking all the boxes. I know you’re going to love this new one!

I tested this recipe with a few different pastas to make sure it worked with whatever you had in the pantry. The results: Any small pasta works! Just be sure you are using 12 ounces of pasta, since bag sizes vary. Banza shells, regular shell pasta, Barilla gluten-free elbows (I use 10 ounces of this particular brand, because it really expands as it cooks), and regular penne also works (it’s also one-year-old approved!).

I also promised recipe flexibility. Coconut milk keeps it dairy-free, but you can swap for cream or whole milk. Give it a little protein boost with 3/4 cup blended cottage cheese, or add creaminess with blended ricotta cheese. Swap the ground beef for ground chicken, turkey, or pork, or diced sausages. Vegetarian? Omit the beef and blend the coconut milk with white beans, cottage cheese, or ricotta cheese.

Now, let’s get to the full plan for the week, plus the grocery list!

Dinner 1: One-Pot Creamy Tomato Pasta

💡Goood to know: Be sure to use 12 ounces of pasta, so check your pasta package! Some are 16 ounces. Regular pasta is fine to swap in! Want to boost the protein? Swap the coconut milk for ¾ cup cottage cheese, blended, or part-skim ricotta cheese.

Dinner 2: Sweet Potato, White Bean, and Kale Chicken Soup

💡Goood to know: The smaller you dice the sweet potatoes, the quicker they will cook. Aim for quarter-inch cubes. Swap in diced russet potatoes or butternut squash for a seasonal variation.

Dinner 3: Sheet Pan Gnocchi with Spicy Sausage and Broccolini

💡Goood to know: To save time, skip shaping the sausage, just spread out sausage crumbles evenly across the sheet pan, adjust bake time accordingly. Or use sausage links sliced 1/4-inch thick.

Dinner 4: One-Pot Quinoa with Sweet Potato, Kale, and Chicken Sausage

💡Goood to know: If you have a small amount of excess liquid remaining, follow Step 5 and let it sit for ten additional minutes, off heat and uncovered. Reheat if needed to warm before serving. The resting step is crucial!

Dinner 5: Black Bean and Chickpea Tortilla Soup

💡Goood to know: Make this a creamy soup! Add 3/4 cup full-fat coconut milk, light cream, blended cottage cheese, cream cheese, or even blended white beans. Add it in with the lime juice in Step 5.

✨get the full grocery series in one easy to follow (or print) guide✨

downloadable PDF guide

Once you get cooking, let me know your favorite from the week! And share this post with a friend who loves to save time and money.

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the grocery list

Produce

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When I brought it back this summer with a new $60 list, it was clear we all still care about shopping on a budget, maybe more than ever, and now I’m so inspired to keep it going. So, today I have a brand new edition of my budget grocery series for you!!

Beyond the budget, I heard from you all this summer how much mental energy you save when you have a low-cost list ready, a prep plan in place, and dinners for the week figured out. That feedback helped shape today’s edition!

I recently got to talk with Melissa Clark (of NYT Cooking… more on that next month!!), and we kept circling back to the same idea: the recipes that work for everyone are unfussy and flexible, but still taste so good. It stuck with me because it’s exactly what I wanted at the forefront of the next budget dinner plan.

Today’s edition of the series turns a $65 list into five delicious one-pan dinners that keep budget, time, & flexibility top of mind.

I hope this week proves that you don’t need to give up money or time to have a delicious, protein and plant-packed dinner on the table every night! And dare I say, following a plan like today’s has the ability to ignite some joy back into dinnertime.

HOW DOES IT WORK? Take the exact grocery list in today’s post with you to shop and use the prep day plan to get ahead on your prep, or make each meal throughout the week—with no half cans, cartons, or onions leftover at the end of the week.

SERVINGS: Each meal makes 4 servings. For a household of four, this plan will last Monday through Friday. For a household of one or two, pick 2-3 dinners from the list and enjoy those leftovers. All in, you get 20 servings.

DIETARY RESTRICTIONS: All recipes I share are gluten-free. Every recipe is dairy-free as-written or dairy-free with a simple swap, which is noted in the recipe. Each recipe also includes notes on how and what to swap for vegetarian and vegan options.

PREP IT: The prep day plan is optional, but it provides step-by-step instructions if you want to get ahead on making some meals and components for the week. Follow the plan to fully prep meals for Monday and Friday, and do protein and veggie prep for Tuesday.

STORE IT, REHEAT IT: Each recipe includes storage and reheating instructions for refrigerating and freezing (when applicable).

everything included with today’s dinner plan

✔️ color-coded grocery list—totaling $65

✔️ five dinner recipes for the week—cook from the all-in-one PDF, or pick 2 or 3

✔️ prep day plan laid out step by step—ingredient amounts included right in the steps so there’s no back and forth between recipes!

✔️ storage, freezer, & reheating instructions for every single meal and the prep plan

✔️ bonus tips to save even more time, money, and energy this week

✔️ mobile and printer-friendly PDFs with everything you need

✔️ macro calculations for each recipe!

Paid subscribers get early access to the budget grocery series, as well as ad-free recipe PDFs, a color-coded grocery list, and prep day guide to make the week a breeze.

Upgrade now to get instant access to this week’s plan. On Sunday all subscribers will receive the recipes and grocery list right to their inbox (minus the extra resources and ad-free PDFs). Make sure you’re subscribed so you don’t miss it!

join the community ❤️

Click the recipe name to view the recipe. Keep scrolling for the all-in-one printer-friendly PDFs with the grocery list. Macros are linked below each recipe.

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Sheet pan meals are the best “back-pocket” dinners to make with what you already have in your fridge, freezer, and pantry. Toss a bunch of veg, starches, and proteins with olive oil, roast, and enjoy!! I’m rounding up my favorite sheet pan gnocchi recipes for you today; each one cooks in 30 minutes or less, so you can prep sauces or toppings while it cooks (or kick your feet up and relax for the first time all day!).

Gnocchi is a staple in my sheet pan recipes because it adds a hearty carb that requires no extra prep—it cooks right on the pan and everyone loves it. Both frozen and shelf-stable gnocchi work, and if you like it extra crispy, broil it right at the end!

Most of the work for sheet pan gnocchi is veggie prep, which we keep to a minimum, but you can always opt for pre-chopped veggies if you’re in a pinch. Even better, prep your sheet pan components ahead of time, transfer to a freezer-safe bag, and bring it out for a quick dump-and-bake meal.

Before we get into the recipes, here’s a little about my favorite olive oil I use in my sheet pan meals….

We go through olive oil fast in our house, so I’m picky about what I buy. I really believe every good, delicious meal starts with a quality olive oil, so if you’re not sure where to start in your cooking journey, start here. Kosterina’s Everyday EVOO is the bottle I reach for in every sheet pan meal. The subtle flavor doesn’t overpower the other ingredients, and the high smoke point is ideal for roasting. It’s what gives the gnocchi in these recipes those crispy, golden edges. What makes it different is how it’s made. Every bottle comes from a single olive variety that’s harvested early and cold-pressed, which keeps the oil fresh, flavorful, and rich in polyphenols.

Stock up for your own kitchen and the meals ahead, or grab a gift bundle for the cook in your life with my limited-time code JENNEATSGOOOD15.

use code JENNEATSGOOOD15 for 15% off!

• Your sheet pan matters—A good sheet pan dinner cooks on a large pan, ideally a half-sheet pan or larger if you can find it. I like to use a nonstick one so I can skip the parchment and clean everything easily. My favorites that passed the test here.

• Elevate a sheet pan dinner—An herby yogurt sauce, something with a little kick, or even a drizzle of pesto or balsamic glaze adds an acidic flavor burst to finish off your sheet pan meal.

• Protein boost—Using a yogurt sauce adds more protein to each serving, or double up with a plant-based protein like a can of chickpeas (drained and rinsed). Combining a meat-based protein with a plant-based one has the power to boost you to 40g+ of protein per serving, and up that fiber per serving!!

• Spread it out—Aim for minimal overlap on the sheet pan so the components crisp rather than steam. Moister veggies like zucchini and peppers release more water, so space them evenly or split between two sheet pans.

• Gnocchi—Whether you use frozen or shelf-stable matters sometimes, but usually they’re interchangeable. Both can cook directly on the sheet pan, although frozen may take a bit longer to get nice and crispy, and shelf-stable dries out quicker, so you’ll want to start on the low end of the cook time and keep a close eye. Coating the gnocchi well with the oil is very important to ensure it gets crisp!

• Swaps and subs—You can make most anything work on a sheet pan (don’t let anyone tell you otherwise)! Swap potatoes and squashes interchangeably, or use hearty root veggies like carrots, Brussels sprouts, and beets. Diced chicken sausage can be swapped for mini meatballs, or vice versa, sprinkle with feta or goat cheese for a salty finish, anything goes!

1. harvest sheet pan gnocchi with crispy kale

2. sheet pan gnocchi with pesto

3. greek-style sheet pan gnocchi with lemon dill sauce

4. lemon garlic sheet pan gnocchi with chicken meatballs

5. sheet pan gnocchi with sun-dried tomato cashew cream (from pg. 230 of Don’t Think About Dinner, on MAJOR sale right now!)

Browse more sheet pan favorites in the recipe index.

sheet pan meals recipe index

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my cookbook: get it here

I hope you try out one of these sheet pan gnocchi recipes this week and don’t forget to send pics in our chat if you do! I’ll see ya Friday for a budget-focused dinner plan. 💖

Much love,

Jenn

This post may include affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. Any sponsored content (from brands that support this newsletter) is always disclosed in the post. Please read my disclosure policy here.

These pumpkin baked oats feel like a dessert recipe packaged as a prep-friendly breakfast—so I’m sure no one will have an issue with that?

In today’s newsletter: a seasonal meal prep-friendly breakfast for the week from the October meal prep plan, baked oats FAQs answered, all about pumpkin, and the podcast episode that had us laughing out loud this week.

Baked oats are a breakfast staple in our monthly meal prep plans because of how easy they are to adapt for seasonality—hello pumpkin for fall—and how well they hold up when frozen. Since oats on their own can run a bit dry, I always include a moist ingredient, like pumpkin, in the oats, or a sweet spread to drizzle over top. Usually it’s a yogurt-based sauce, but today it’s a tahini-chocolate drizzle. I personally loved my oat squares cold from the fridge with the drizzle chilled on top. Try it out!

Today’s recipe is part of the october breakfast and lunch meal prep plan. Prep plans come once a month complete with weekly recipes, color-coded grocery lists, prep day plans, and a calendar to follow. For the full plan and instant access to the 350+-post archive, upgrade your subscription.

october meal prep plan

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• A note on texture: If you have struggled with baked oats separating in the oven, it’s probably because the oats didn’t have enough time to absorb the liquid before baking. Some oats or protein powders are thirstier than others! For best results, let the batter sit for 5 to 10 minutes after mixing, then give it a good stir before adding it to the baking dish.

• Can I swap the protein powder? Yes! You can swap the protein powder for 1/3 to 1/2 cup of blanched almond flour, gluten-free all-purpose flour, or regular all-purpose flour, plus an additional 2 tablespoons of maple syrup. Keep an eye on the cook time, since results can vary with the swap.

• Protein boost: In addition to the tahini-chocolate drizzle, add a dash of pumpkin pie spice to plain or vanilla Greek yogurt and serve your oats with a 1/4 cup scoop on top.

• Tahini: I tested both with and without tahini in the batter—it works either way.

• What if I don’t have pumpkin pie spice? You can easily DIY a pumpkin pie spice if your local store is out for the season. Combine 2 tablespoons ground cinnamon, 1 teaspoon ground nutmeg, 1 teaspoon ground ginger, 1/2 teaspoon ground cloves, and 1/2 teaspoon ground allspice. Use 1 tablespoon of the total yield for today’s recipe.

• Can I make it dairy-free? Easily! Just use a dairy-free protein powder and dairy-free chocolate chips.

Where can things go wrong when using pumpkin in baked goods?

Honestly, we tend to overestimate the natural sweetness of pumpkin. We’re so used to seasonal moist cakes, muffins, and other treats in the fall that we forget how much sugar and spice goes into them. Don’t be afraid of sweeteners like pure maple syrup and spices like ground cinnamon, nutmeg, and clove to round out the flavor. A pinch of salt helps draw out all those flavors too!

How can I incorporate pumpkin into savory dishes?

Pumpkin makes a great blank canvas for a seasonal savory meal. Pair it with aromatics and herbs like garlic, shallot, thyme, and sage in a risotto or soup. A little acidity, like a splash of apple cider vinegar or squeeze of lemon at the end brightens a dish.

Which flavors or ingredients complement pumpkin particularly well?

Pumpkin is mild, so it needs bold seasoning to complement it. In sweet dishes, ground cinnamon, nutmeg, and clove complement pumpkin very well. Ginger and allspice also work! For savory sauces and soups, shallots are especially good along with warm, savory ingredients like browned butter, sage, and parmesan cheese. Add in pork or chicken sausage—the saltiness is a great complementary flavor.

Use up that half-can of pumpkin!

If you’re following the October meal prep plan, you’ll use the other half of the pumpkin can for slow cooker pumpkin chicken curry. If you’re not following the plan, try a community favorite: one-pot pumpkin orzo with spicy sausage and kale.

🎃 The team at Mashed recently asked me for advice on cooking and baking with pumpkin this season—read the full article!

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So, because I haven’t been able to stop thinking about pork chile verde for the last two years, and because the dish's flavors were so good, I knew I needed to share a recipe inspired by it. I was determined to research and learn how to make it at home!

Pork chile verde is a traditional Mexican and Southwestern dish with tender pieces of pork shoulder slow-cooked in a savory green sauce made from either tomatillos and green chiles or Hatch green chiles, depending on its roots. You can serve it as a stew (like the one I enjoyed at Añejo), alongside rice and beans, in a burrito, or as tacos.

I’m happy to report that I’ve eaten many servings of pork chile verde in the last couple of months, tasted a variety of tomatillo salsas to make the dish weeknight-friendly, and even ran multiple slow-cooker tests for a true set-it-and-forget-it meal.

The version I’m sharing today is inspired by the traditional dish, but I’ve adapted it to make it as easy as possible: you’ll need only six ingredients, plus some common household spices. And while it tastes restaurant-quality, the recipe really only requires about 15 minutes of active cooking time. It’s also perfect for prepping and freezing!

• Salsa verde is a key ingredient in today’s recipe: After five total trials, I loved the Trader Joe’s Hatch Valley Salsa most. This one is a bit spicy (nothing crazy), so if you prefer something milder, I also really liked TJ’s Salsa Verde. Herdez is a great, widely available option with a mild spice level that we also tested with, as well as this one. Let me know which one you choose in the comments!

• This recipe is inspired by traditional Mexican pork chili verde, which uses tomatillos, chiles, and jalapeños instead of salsa verde. You can swap the salsa verde for 26 ounces crushed tomatillos, 8 ounces green chiles, and 1 small diced jalapeño. I also recommend adding about 1/2 cup finely chopped cilantro and increasing the lime juice to at least 1 ½ limes.

• You can also roast the tomatillos and chiles yourself: Broil ~1 pound tomatillos (husks removed), 2-3 poblanos, and 1 jalapeño until charred, 12-15 minutes on the top rack, tossing halfway through. Peel the poblanos and blend everything (including the pan juices) with 1/2 cup cilantro until smooth to make your own.

• Slow cooker vs. braising: I have instructions for both, but honestly, I prefer the braising method. It requires the oven to be on, so it’s less set-and-forget, but it’s really just as easy if you have a Dutch oven. The slow cooker method totally works too—you still sear the pork to get all the delicious caramelized flavor and browned bits, and every last drop was eaten in my house every time I made it.

• Pork: Boneless pork shoulder or pork butt is best for braising or slow cooking. Pork butt is cheaper, so I usually go with that cut, but both are relatively budget-friendly given how many servings they yield. Some cuts may have more excess fat than others. If your pork is particularly fatty, trim it before cooking for a better result. At the store, look for less fatty cuts!

• Where to buy pork: I used cuts from Whole Foods, ButcherBox, and Market Basket (for my local MA peeps!). Costco will have pork in larger quantities (but a lower per-pound price), or head to a local butcher! If you don’t want to cut up the pork yourself, ask the butcher counter at the grocery store to do it for you.

today’s post also includes a football season-inspired dinner plan! here’s everything included:

✔️ five dinner recipes for the week—cook from the all-in-one PDF, or pick two or three

✔️ color-coded grocery list so you can easily pick and choose

✔️ prep day plan laid out step by step—ingredient amounts included in the steps so you don’t have to go back and forth between recipes!

✔️ storage, freezer, and reheating instructions for every single meal and prep plan

✔️ bonus tips to save even more time, money, and energy this week

✔️ mobile and printer-friendly PDFs with everything you need

✔️ macro calculations for each recipe!

Shop the grocery list and prep some meals and components ahead with our prep day plan, or pick one or two meals to make this week.

Pork Chili Verde Bowls

Read more

Soup is extremely cozy, but it’s also practical. Easy to prep, freeze, and enjoy later when you don’t have time to cook! I like to freeze servings in silicone molds and pop them out whenever I need them. So choose a few from today’s post and do some prep!

ICYMI: on the eat goood instagram today we have a quick reheating video taking a soup from fully frozen to warm and cozy so you can see how I do it.

check out the post!

follow for more recipe tips

tools that make soup easier (+ fun!)

• A good pot — A stainless steel pot or enameled cast iron Dutch oven ensures even cooking, and both are large enough to hold a big batch of soup (6 quarts). Most soups can be adapted for a slow cooker to save on active cook time.

• Blended soups — An immersion blender is a handy tool that lets you avoid transferring hot soup to a blender. Use it right in your pot, but mind any splatter.

• Serving dishes — These soup mugs come with serving dishes to avoid heat rings on your tables. If you’re looking to add a bit of whimsy to your soup, may we recommend a dinosaur ladle?

• Freezer molds will change your life—Once you freeze soup in individual servings, you won’t want to go back. Glass containers are an alternative and work well for refrigeration, too. For best results, store after the soup has cooled.

shortcuts to save time

• Pick up mirepoix — A pre-chopped mix of onion, carrots, and celery, or bagged frozen vegetables, are a huge time saver. If you’re looking to save money, buy fresh, whole veggies. Take what you need!

• Aromatics — Frozen crushed garlic and ginger are ideal for skipping mincing; bonus points for the pre-measured cubes! Trader Joe’s has great options for both.

• Rotisserie chicken saves lives — Or shred chicken using a stand mixer or handheld electric mixer and save your wrists the workout.

• Dried herbs > fresh herbs — Lucky for us, dried herbs are the best for warm soups. I love fresh herbs, but dried keep their fresh flavor for longer (and cost less!).

• Swap potatoes for pasta (or rice) — If a recipe calls for any kind of potato, you can easily swap it for orzo or rice. Get the carb without the peeling and chopping!

flavor boosts

• Upgrade with toppings — Toppings are an opportunity to add texture to your soup, which is especially delish with a creamy blended soup. Add cheese, homemade croutons, tortilla strips, toasted pumpkin seeds, cornbread, or a drizzle of olive oil. likes to squeeze lemon over her parsley before adding it to chicken noodle soup for an acidic pop.

• Roast your veggies — Flavor is color, so caramelizing your veggies really well before adding to a blended soup is key for enhanced flavor and sweetness. This applies to squash, potatoes, peppers… anything you’re blending into a creamy soup.

My foolproof roasting recipe: Preheat oven to 400ºF, coat your veg in olive oil, salt, and pepper, spread out on a baking sheet, or place (cut-side down) and bake for up to 40 minutes. Monitor for fork-tender and browned edges.

• Fresh veggies — If you prep your soup ahead, cook your veggies 80% of the way so they don’t turn mushy each time you reheat it. Blended soups are a great way to avoid mushy veg if you’re worried about the reheating process.

high-protein soup

1. high-protein white chicken chili

2. high-protein creamy tomato soup

3. high-protein slow cooker lasagna soup

dinner-party-worthy soup

4. marry me chicken and gnocchi soup

5. roasted acorn squash and feta soup

6. dairy-free jalapeño popper soup

pantry clean-out soups

7. spicy sausage white bean and kale soup (also pg. 172 in Don’t Think About Dinner)

8. butternut squash tortellini soup with mini meatballs

9. creamy wild rice and mushroom soup (also pg. 222 in Don’t Think About Dinner)

10. creamy leek, chicken, and rice soup

all soups!

Browse more soup favorites in the eat goood recipe index.

more soups in the cookbook!

Find me here!

instagram: @jenneatsgoood

newsletter instagram: @eatgoood

tiktok: @jenneatsgoood

facebook: @jenneatsgoood

youtube: @jenneatsgoood

pinterest: @jenneatsgoood

my cookbook: get it here

I hope you try out one of these soup recipes this week and don’t forget to send pics in our chat if you do! I’ll see ya Friday for our next dinner plan for October and a brand new subscriber bonus recipe 💖

Much love,

Jenn

This post may include affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. Any sponsored content (from brands that support this newsletter) is always disclosed in the post. Please read my disclosure policy here.

I’m so sorry to any West Coast friends; I know it is much warmer out there than anyone would like, but here in Boston we’ve had a very fall-like week, and I’m ready to dive in. Whether the temps are ideal for soup season or you’re just pretending, today’s marry me chicken and gnocchi soup is not to be missed.

In today’s newsletter: a creamy (but dairy-free) soup to kick off soup season, the nighttime drink helping me get to sleep, fall-flavored overnight oats for Sunday meal prep, and the book couldn’t put down this week.

This soup is creamy, full of veggies, and actually filling. Plus, it’s done in 30 minutes. My biggest qualm with soup is that many don’t feel like a full meal. Not this one! Nourishing and cozy soups don’t have to feel like a side dish—I actually think they’re the ultimate bridge between comforting and nourishing food. Side note: I snagged these adorable soup mugs last fall and they’re back this year in the cutest polka dot pattern!

Today’s recipe is part of this week’s full dinner plan. Weeknight dinner plans come three times each month, complete with a color-coded grocery list, prep day plan, and five recipe PDFs to follow. For the full plan and to upgrade your account for instant access, head here:

this week's dinner plan

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• Sun-dried tomatoes—Specifically the oil-packed and jarred! Sun-dried tomatoes are a classic, defining marry me flavor. Dry packaged without oil, or fresh tomatoes will not carry over the same flavor to today’s soup or any other marry me dish. Use the oil from the jar to cook the chicken instead of regular olive oil!

• Cream—Traditionally you’ll see cream in a marry me recipe. I prefer full-fat coconut milk. Personally, I think it lends a more subtle flavor so you really taste all the ingredients in the soup and it keeps the liquid base light. Plus, it’s dairy-free! If you can’t do coconut milk, swap for light cream or whole milk, or use a creamy oat milk. If you’re using heavy cream, start with 1/3 cup and build as needed depending on your preferred creaminess.

• Chicken: Cooking the chicken in the same pot as the soup is later cooked in is classic for a marry me dish. Once the aromatics and broth are added, the pot deglazes a smidge, releasing up those crispy chicken bits from the bottom of the pant and meshing them with the rest of the soup. Save time and use a shredded rotisserie chicken or, swap it for ground sausage or chicken. For my vegetarian friends, skip the meat and add a can or two of drained and rinsed white beans.

• Nutritional yeast (or grated parm)—You can use these two interchangeably! If you need to keep it dairy-free, nutritional yeast is a great alternative to parm. It adds the same savory cheesiness. It’s a staple I keep stocked in my pantry.

Once today’s soup is done and devoured, I’d like to propose making the whole evening a cozy one with some nighty night tea!

You’ve been in my kitchen for the early mornings, midday snacks, and dinner prep, but I don’t often share how I wind down. Lately I’ve become much more intentional about protecting the last few hours of my day. Keeping a simple, approachable nighttime routine has been key to telling my body it’s time to slow down. Phone turns off, skincare happens, and then I love to settle in with a warm mug of Traditional Medicinals® Nighty Night Extra® Tea.

Nighty Night Extra® Tea is warm, comforting, and made with quality ingredients like organic passionflower, lemon balm, and valerian. I focus on nutrient-packed meal preps during the day, and Traditional Medicinals® has me covered for a good night’s rest.

Make your evenings a little cozier with code JENN15 for 15% off your Nighty Night Extra® tea, or any order from the Traditional Medicinals® website!

get cozy with 15% off

marry me chicken and gnocchi soup

serves 4 | prep time: 10 minutes | cook time: 20 minutes

gluten-free, dairy-free, nut-free

INGREDIENTS

• 1 pound boneless, skinless chicken breast, butterflied or pounded to 1/2-inch thickness

• kosher salt

• ground black pepper

• 1 ½ tablespoons olive oil

• 1 small shallot, minced

• 3 garlic cloves, minced

• 2 teaspoons dried basil

• 1 teaspoon dried oregano

• 1⁄4 teaspoon red pepper flakes (optional)

• 1⁄2 cup oil-packed sun-dried tomatoes, drained and roughly chopped

• 2 tablespoons nutritional yeast

• 2 ½ cups low-sodium chicken or vegetable broth

• 3⁄4 cup canned full-fat coconut milk (about half a well-shaken 13.5-ounce can)

• 12 ounces gluten-free frozen or shelf-stable gnocchi

• 2 cups baby spinach (about 3 ounces)

• juice of 1⁄2 lemon (about 1 ½ tablespoons)

INSTRUCTIONS

1. Pat the chicken breast dry with a paper towel and generously coat both sides with salt and black pepper.

2. Heat the oil in a large pot or Dutch oven over medium heat until shimmering. Add the chicken and cook until it reaches an internal temperature of 165ºF and is browned, about 4 minutes per side. Set aside on a plate.

3. To the same pot, add the shallot and garlic and cook, stirring constantly, for 1 minute. Stir in the basil, oregano, red pepper flakes (if using), and a big pinch of salt and black pepper. Add the sun-dried tomatoes and nutritional yeast and continue cooking and stirring until fragrant, another 1 to 2 minutes.

4. Pour in the broth, coconut milk, and 1 cup of water and bring to a boil. Add the gnocchi, reduce the heat to medium-low, and cook until the pasta rises to the top, about 5 minutes (cook time can vary depending on frozen or shelf-stable).

5. While the gnocchi cooks, shred or dice the cooked chicken.

6. Stir in the shredded chicken, spinach, and lemon juice and cook until the spinach is wilted, about 2 minutes.

7. Taste and add additional salt and black pepper as desired. To serve, ladle into 4 bowls.

STORE IT: Refrigerate for up to 4 days. Freeze for up to 3 months.

REHEAT IT: From the refrigerator, microwave until warm, 1 to 2 minutes, or return to a pot and bring to a simmer over medium heat. From the freezer, thaw in the refrigerator for at least 8 hours, then microwave in 30-second increments or follow the same stovetop instructions.

get the printable recipe

get the full dinner plan

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swaps and subs

• Gnocchi: If you’re not gluten-free, use regular gnocchi!

• Nutritional yeast: Swap for 1/4 cup grated parmesan.

• Spinach: Swap for curly kale.

• Vegetable broth: Swap for low-sodium chicken broth.

• Coconut milk: Swap for light coconut milk, light cream, or whole milk.

• Vegetarian and vegan: Omit the chicken. Add one 15-ounce can of white beans, drained and rinsed, at the same time as the gnocchi.

• Chicken: Swap for shredded rotisserie chicken, or use a ground sausage or ground chicken.

kitchen tools

prepping

Apple pie overnight oats: Making the most of in-season produce with more apple-based breakfasts. If you’re following the october prep plan with me, these are breakfast for the first part of the week.

Stovetop beef and bean taco skillet: A staple weeknight meal from Don’t Think About Dinner. I made this for my sister, her husband, and their one-year-old son a couple of weeks ago and everyone LOVED it! Especially my nephew 🥰 Such a great one to prep ahead and freeze—also great for a meal train!

loving

Banana bread protein: Never saw myself as an “instant dessert” person, but this protein mix is truly incredible if you’re a banana bread lover like me. The little packet turns into the most delicious banana bread mug cake with 10 grams of protein and 4 grams of fiber in one minute. Can’t beat it!! From brand, Perdi’s!

LL Bean boat and tote: The eat goood team recently upgraded our work bags and we’re fully obsessed. We got the large size and it truly fits everything—laptop, groceries, purse, shoes, all at once. These would be perfect for a bridal or baby shower gift. recently customized the boat and tote zip pouches for a bachelorette weekend!

recommending

Whistler: A rec from : Ann Patchett does it again! Her writing is a slow build with incredible character development. I felt fully invested in the classic back-and-forth in time storyline following complicated family dynamics. Well worth the months-long wait on my library list and a quick read perfect for a fall weekend.

Trader Joe’s Egg Bites: I know I have tons of egg muffin variations of my own, but these new frozen egg bites from Trader Joe’s are so easy and good! For weeks when I don’t have time to do a ton of meal prep, I’ve been grabbing a few and not regretting it!

Here’s to officially kicking off soup season! If you make it, let me know what you think and leave any questions or substitution requests in the comments. As always, send your pics in our chat.

Much love,

Jenn

Looking for more delicious recipes? Search the eat goood recipe index by category.

This post may include affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. Any sponsored content (from brands that support this newsletter) is always disclosed in the post. Please read my disclosure policy here.

October is bringing quite a bit of travel for me, so personally I’m doing my best to prioritize my habits right now to set myself up to feel my best during a busy month. When I need this type of consistency, meal planning becomes even more important. If you have a busy month coming up or are chronically busy (can relate), this week’s dinner plan has simple recipes that make the week easy and keep it fun and cozy to match the season!

This week has a bunch of overlapping ingredients between the recipes, including produce! Onions, squash, spinach, garlic, and carrots are used in multiple ways, so there’s no waste at the end of the week. Same goes for our canned and pantry staples like broth, coconut milk, and starches. Using the same ingredients in multiple recipes keeps costs down and means you won’t be taking out half your pantry on prep day.

Included in this week’s dinner plan is a simple one-pan meal from fellow Substacker ! I know busy parents will love the simple weeknight recipe she’s sharing with us. Subscribe to her newsletter Gluten Free Cooking with Kayla for more.

I’ll be sharing a free recipe right from this week’s dinner plan on Sunday, so be sure to subscribe so you get it in your inbox!

Subscribe now

everything included with today’s dinner plan

✔️ five dinner recipes for the week—cook from the all-in-one PDF, or pick two or three

✔️ color-coded grocery list so you can easily pick and choose

✔️ prep day plan laid out step by step—ingredient amounts included right in the steps so there’s no back and forth between recipes!

✔️ storage, freezer, and reheating instructions for every single meal and prep plan

✔️ bonus tips to save even more time, money, and energy this week

✔️ mobile and printer-friendly PDFs with everything you need

✔️ macro calculations for each recipe!

Shop the grocery list and prep some meals and components ahead with our prep day plan, or pick one or two meals to make this week.

high-protein butternut squash lasagna roll ups

Why we love this recipe:

• Protein-packed: Our main sources of protein are ground sausage and blended cottage cheese. Blending cottage cheese with herbs and spices gives it a ricotta-like texture, just like a traditional lasagna, but with some extra protein. For ultimate creaminess, go for a 4% milk-fat cottage cheese. If you’re not a fan, swap for regular ricotta (or vegan ricotta).

• Freezer-friendly: The prep plan this week focuses on prepping components of this meal, then freezing to assemble at the end of the week, or you can prepare everything up until sprinkling with mozzarella cheese and cover tightly with cling wrap and a layer of foil and pop in the freezer for up to 3 months.

• Adaptability: Dairy-free? Swap the cottage cheese for dairy-free ricotta cheese and use nondairy shredded cheese. Vegetarian? Omit the meat or swap for diced veggie sausage or crumbles. Bulk it up—Cook diced veggies like zucchini, onion, mushrooms, or eggplant with the meat, just make sure the liquid is fully drained before rolling. Make it a regular lasagna—instructions included on the recipe card!

• Dare I say these roll ups are the perfect meal prep?! Pop individual servings in some containers for the week and microwave to reheat. Talk about a prepped lunch you’ll actually look forward to eating!

Click the recipe name to view each recipe. Keep scrolling for the all-in-one printer-friendly PDFs with the grocery list. Macros are linked below each recipe.

Read more

My hot take: The best bowls are takeout-inspired ones. Today’s zesty orange ground chicken bowls will rival your favorite takeout dish in flavor and pack in all our favorite macronutrients, without the expensive order. They have a simple base of brown rice—cook it in bone broth for a protein boost!—and ground chicken for protein. The ground chicken simmers in a zesty, garlicky, orange sauce that I swear tastes just like take-out orange chicken. And for a veggie and fiber boost, broccoli and carrots!

I teamed up with Moves App to develop today’s recipe for their Fall Move Together Challenge! I’ve used Moves for over two years now to plan my strength workouts at home, and their challenges are my favorite part. The Move Together Challenge is a 5-week program that pairs structured workouts (30 and 60 minute options!) with nutrition that supports progressive overload. Today’s recipe is just one from the recipe guide featuring 30+ meals developed by chefs and recipe creators like myself. The Moves team has truly taken all the guesswork out of planning your workouts and meals for this challenge—sign-ups are open now for the fall challenge; don’t miss it!

join the fall Move Together Challenge

zesty orange ground chicken bowls

serves 4 | prep time: 10 minutes | cook time: 45 minutes

gluten-free, dairy-free, nut-free

INGREDIENTS

For the bowls:

• 1 cup uncooked brown rice, rinsed

• 2 teaspoons olive oil

• 4 cups chopped broccoli florets

• kosher salt

• 1 ½ cups shredded carrots

• 6 green onions, thinly sliced

• sesame seeds, for serving (optional)

For the orange chicken:

• 1/4 cup coconut aminos (can substitute reduced-sodium tamari or reduced-sodium soy sauce)

• zest of 1 orange (about 1½ tablespoons)

• juice of 1 orange (about 1/4 cup)

• 1 tablespoon pure maple syrup

• 2 tablespoons rice vinegar

• 1 garlic clove, grated

• 1 teaspoon ground ginger

• 1/4 teaspoon red pepper flakes (optional)

• 1 teaspoon tapioca flour or arrowroot starch (can substitute cornstarch)

• 1 teaspoon toasted sesame oil

• 1 pound raw ground chicken

• kosher salt

INSTRUCTIONS

1. Cook the rice: Bring 2 cups of water to a boil in a saucepan over high heat. Stir in the rice, reduce heat to low, cover, and cook until the water is absorbed and rice is fluffy, 38 to 44 minutes.

2. Make the orange sauce: Add the coconut aminos, orange zest, orange juice, maple syrup, rice vinegar, garlic, ginger, red pepper flakes (if using), tapioca flour, and sesame oil to a small bowl or jar and whisk until well combined. Set aside.

3. Cook the broccoli: Heat the olive oil in a large skillet over medium heat until shimmering. Add the broccoli florets and cook, stirring occasionally, until darkened and tender, about 8 minutes. Season with a generous pinch of salt, remove from the skillet, and set aside.

4. Cook the chicken: To the same skillet over medium heat, add the ground chicken and cook, stirring often and breaking into small pieces, until browned all over and fully cooked, about 8 minutes. Season with a generous pinch of salt. Pour in the orange sauce and continue cooking, stirring often, until thickened and fully coating the chicken, 3 to 5 minutes. Remove from the heat.

5. When the rice is done cooking, assemble the bowls: evenly divide the rice, orange chicken mixture, and broccoli among four bowls. Add the shredded carrots and sliced green onion on top. Sprinkle with sesame seeds to garnish.

STORE IT: Refrigerate in a sealed container for up to 4 days or freeze for up to 3 months.

REHEAT IT: From refrigerated, microwave until warm, 1 to 2 minutes. From frozen, thaw in the refrigerator for at least 8 hours or overnight, then microwave until warm.

join the Move Together Challenge

swaps & substitutions

• Vegetarian: Swap ground chicken for crumbled extra-firm tofu, tempeh, or plant-based ground meat.

• Brown rice: Swap for jasmine rice. Add two cups of cooked cauliflower rice to the rice once cooked for a veggie boost.

recipe notes

• Serving size: 1/2 cup orange chicken (122g), plus 2/3 cup brown rice (125g)

• Cook the rice in bone broth instead of water for a protein boost.

recipe video

• Sweet Potato Power Bowls with Peanut Sauce

• Chili Crunch Ground Chicken Bowls

• Spiced Chickpea and Squash Sheet Pan—Another recipe I developed exclusively for the Move Together Fall Challenge!

Find me here!

instagram: @jenneatsgoood

newsletter instagram: @eatgoood

tiktok: @jenneatsgoood

facebook: @jenneatsgoood

youtube: @jenneatsgoood

pinterest: @jenneatsgoood

my cookbook: get it here

If you try today’s recipe, let me know, and, as always, send your pics in our chat. I’ll be back Friday with our first dinner plan of October!

Much love,

Jenn

This post may include affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. Any sponsored content (from brands that support this newsletter) is always disclosed in the post. Please read my disclosure policy here.

get DTAD for just $18.36!

When I wrote the book, the #1 thing that motivated me throughout the two-year process was knowing that, at the end, you all would have a physical book full of brand new meal plans and grocery lists, 125+ recipes easy enough to prepare on a busy weeknight, AND my complete guide for how to begin planning and prepping ahead.

Now that DTAD has been out in the world for almost 9 months, seeing you plan, shop, and cook from the book has been even more amazing than I ever expected. Thank you for trusting me in your kitchens ❤️ If you haven’t gotten your copy yet, or you want to stock up for gifts this year, now’s a great time to grab a copy (or two!).

Don’t Think About Dinner is more than just a cookbook. It’s designed to streamline the way you cook & think about your meals.

✔️ 125+ recipes for all meals with swaps, subs, and notes, plus storage and reheating instructions for every single one! Not just dinners!

✔️ 12 weeks of dinner plans and grocery lists. If you love the weeknight dinner plans on Substack or my Budget Grocery Series, you’ll love the complete dinner plans in the book.

✔️ Guides for getting started. From kitchen tools and pantry staples to how to shop smart and save money. I lay out everything you need for kitchen success.

✔️ Sustainable meal prep strategies that walk you through how to shop, prep, and cook based on your needs. Plus, a realistic weekly schedule.

✔️ Substitution guides for every single ingredient used in the book. Everything is already gluten-free and 91 of 125 are dairy-free (with swaps all can be dairy-free). There’s a plant-based chapter too, with a plant-based swaps chart included!

+ so much more!

Get DTAD for $18!

DTAD team favorites

need convincing? read the reviews

So many of my most-used kitchen and meal prep favorites are also on sale this week! If you’ve been thinking about adding to or upgrading your kitchen tools, now is a great time. These are all things I actually own and love!

• Vitamix series 750 blender (42% off) $630 $365

• 6-quart programmable slow cooker (37% off) $95 $60

• glass food storage 9-piece set (25 off%) $80 $60 — one of my favorite meal prep sets!

• 4-pack glass food storage set (26% off) $42 $31

• Our Place Wonder Oven Pro (22% off) $325 $252

• Caraway non-stick fry pan trio (26% off) $405 $299

• Our Place ceramic bakeware set (25% off) $200 $149

• Breville espresso machine (28% off) $690 $500

• Our Place 4-piece griddle pan set (24% off) $170 $129 — the cutest silicone mats!

• KitchenAid immersion blender ($29% off) $70 $50

• Souper Cubes silicone freezer molds (20% off) $79 $63 — stock up for freezing

• Pyrex glass mixing bowl set with lids (15% off) $35 $29

• Cookie scoop set (15% off) $21 $18 — my fave for meatballs, breakfast biscuits + more!

• Checkered cutting. board (36% off) $36 $23

  tons more sale picks here!

  my cookbook 48% off!

  I’ll keep updating my prime day folder for more deals as they come in! Sales end tomorrow.

If you’ve purchased and cooked from Don’t Think About Dinner, I truly can’t thank you enough! It’s been the best year seeing the recipes come to life in your kitchens. If you have any questions about the book, leave a comment or send me a message. 🫶🏻

Much love,

Jenn

This post may include affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. Any sponsored content (from brands that support this newsletter) is always disclosed in the post. Please read my disclosure policy here.

In today’s newsletter: your new hyper-fixation breakfast burritos, how to roll your burritos so they don’t fall apart, and the pants + slippers the JEG team can’t stop wearing this fall!!

Breakfast burritos are a foolproof meal prep recipe with endless variations so you never get tired of eating them. This is the first truly seasonal breakfast burrito recipe I’ve made, and I’m totally hooked. I think you will be too!

My favorite part is the maple turkey—it’s like a DIY breakfast sausage (but feel free to swap in precooked sausage if it makes your prep easier). Paired with the herby butternut squash, it’s a savory-sweet combo you’ll look forward to each morning. These are the gluten-free tortillas I use for the burritos. Now let’s get into it!

If you avoid burritos because you can never get the roll and wrap right, here’s a step-by-step tutorial! It’s also up on the eat goood instagram—save it for your prep day!

rolling burritos

1. Microwave the tortillas until warm, about 30 seconds each, and place on a sheet of parchment or aluminum foil.

2. Evenly divide the burrito fillings among all of the tortillas.

3. Fold each side inwards, including the bottom.

4. Tuck the corners tightly into the burrito.

5. Roll back to front until closed.

wrapping burritos

Immediately wrap your rolled burrito tightly with the sheet of foil or parchment. Double wrap in foil if you’re going to freeze your burritos!

full tutorial on the eat goood instagram

maple turkey, kale, and butternut squash breakfast burritos

makes 6 burritos | prep time: 25 minutes | cook time: 30 minutes

gluten-free, nut-free, dairy-free option

INGREDIENTS

For the spice mix

• 2 teaspoons chili powder

• 2 teaspoons garlic powder

• 2 teaspoons onion powder

• 2 teaspoons kosher salt

• 2 teaspoons dried thyme

• 1 teaspoon ground black pepper

• 1 teaspoon ground sage

For the burritos

• 2 cups small-diced butternut squash (about half a large squash or 10 ounces pre-chopped)

• olive oil

• 1 pound ground turkey, 93% lean

• 1 tablespoon pure maple syrup (2 if you like it sweeter!)

• 3 packed cups shredded curly kale (about 5 ounces)

• kosher salt

• ground black pepper

• 12 large eggs

• six 12-inch gluten-free tortillas

• 4 ounces cheddar cheese, shredded (about 1 cup), optional

• hot sauce or salsa, for serving, optional

INSTRUCTIONS

1. Preheat the oven to 350ºF. Line a large sheet pan with parchment paper.

2. Make the spice mix: In a small bowl, combine the chili powder, garlic powder, onion powder, salt, thyme, black pepper, and sage. Transfer half of the spice mix into a separate small bowl and set both aside.

3. Roast the butternut squash: In a medium bowl, toss the cubed butternut squash with a drizzle of olive oil and one of the spice mixes until coated. Transfer to the sheet pan and bake until crispy, tossing halfway through, about 25 minutes.

4. Meanwhile, make the ground turkey: Heat a drizzle of olive oil in a large skillet over medium heat until shimmering. Add the ground turkey and cook, stirring occasionally and breaking up into small crumbles until browned all over, 5 to 7 minutes. Add the remaining spice mix and the maple syrup and stir to evenly coat. Continue cooking until fragrant, another 1 to 2 minutes. Remove the turkey from the skillet and set aside in a bowl.

5. Cook the kale and eggs: Wipe the skillet clean with a paper towel and heat a drizzle of olive oil over medium heat until shimmering. Add the kale to the skillet and cook, stirring often, until fully wilted, about 3 minutes. Season with a pinch of salt and black pepper. Whisk the eggs in a mixing bowl (use the same one as the squash!) until no streaks remain, then pour into the skillet. Reduce the heat to low and scramble: immediately begin pushing the eggs around in the skillet as they cook, stirring until fluffy. Remove the skillet from the heat.

6. Assemble the burritos: Microwave each tortilla until warm, about 30 seconds each. Place each warmed tortilla on a sheet of aluminum foil or parchment. Evenly divide the cheddar (if using), eggs and kale, turkey mixture, and butternut squash cubes among the 6 tortillas. Fold each side inwards, tuck the corners tightly, then roll the tortilla back to front until closed. Immediately wrap with the sheet of foil or parchment to hold everything in place and prevent breakage.

STORE IT: Refrigerate for up to 4 days. Freeze tightly wrapped and in a sealed bag for up to 3 months.

REHEAT IT: From refrigerated, microwave until warm, about 1 minute. Sear in a skillet for about 2 minutes on each side (optional). From frozen, microwave until warmed through, about 2 minutes, then sear in a skillet for about 2 minutes on each side. Searing optional, but recommended for reheating from frozen.

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recipe notes

• Searing is highly recommended when reheating! It helps seal the rolled burritos and adds a nice crunch.

• If your tortillas won’t roll, just make breakfast tacos! Prep all the components ahead and assemble fresh each morning. You can also turn this into an egg bake, follow the baking instructions from this recipe.

swaps and subs

• Ground turkey: Swap for ground pork or small-diced pre-cooked chicken sausage. For a vegetarian option, use a plant-based breakfast sausage, or omit.

• Butternut squash: Swap for small-diced sweet potato or russet potatoes.

• Cheddar: Swap for shredded cheese of choice. For dairy-free, use dairy-free cheese or omit.

• Kale: Swap for baby spinach.

  ---

prepping

Apple crisp baked oats: Really leaning into the dessert-for-breakfast vibe this season. These are another one straight from week 1 of the october meal prep plan! Instead of ice cream, top these with a scoop of Greek yogurt for extra protein—but no one’s stopping you from having ice cream with breakfast.

Roasted acorn squash and feta soup: I love a sheet pan soup. Roasting the veggies gets them all crispy and sweet, which is ideal for bringing the most flavor to your soup. Once the veggies roast, everything gets blended into a thick and creamy soup that’s actually filling! Also from the october meal prep plan!

loving

Barrel leg cargo pants: I’ve been living in these cargo pants, the barrel leg is subtle so it feels more like breezy wide leg pants (ideal). Paired with a denim button down, it’s become my default outfit when I don’t feel like getting dressed. They run short, so grab a tall if you like a longer fit.

Gallery wall: Big day in the office this week!! The gallery wall I’ve been dreaming up with my interior designer Haley, is finally finished! We’ve been working on this project together for many months, and every time we add something, it’s my new favorite thing. But this truly is my favorite part of the office now!

recommending

The Calamity Club: I’ve been listening to the audiobook this week and had to renew my Spotify hours because I was hooked. It’s a historical fiction set in Depression-era Mississippi and follows three women whose lives intertwine in unexpected ways. If you’ve read it, let me know what you thought.. I just finished yesterday!!

Bomba slippers: and both have a pair of these cloud-like slippers and swear by them for warm feet all day long. (I’m still loyal to my platform Quince slippers, but Kate and Athena know how to influence me, I may need to try the Bombas.)

Let me know if you prep today’s recipe, or any others from the October meal prep plan! Leave any questions or substiution requests in the comments. As always, send your pics in our chat.

Much love,

Jenn

Looking for more delicious recipes? Search the eat goood recipe index by category.

This post may include affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. Any sponsored content (from brands that support this newsletter) is always disclosed in the post. Please read my disclosure policy here.

¹ Giveaway not associated with Substack. Giveaway closes Thursday October 8th 11:59pm ET. Winners will be contacted via Substack and/or email. 18+.

It feels like yesterday we were just starting to dip into summer produce, and now it’s somehow October?! I’m not sure where the time went, but I am sure that October is the best month for fall cooking 🧡 Get ready for a month of my favorite seasonal sweet and savory breakfasts, loads of fall produce, and cozy soups and skillets!

Each monthly prep plan is designed to use overlapping ingredients to save money, and this month in particular has loads of overlap—butternut squash used across two recipes, no kale left behind, pumpkin seeds are completely used up in two separate recipes, apples get used in two breakfasts, and so much more. Efficiency is everything!

All recipes are gluten-free (as always!), and every recipe is either dairy-free or includes notes for simple swaps, plus so much of this month’s plan is freezer-friendly. If you end up with leftovers, you can pop nearly every meal into the freezer for later.

the monthly meal prep plan includes:

✔️ color-coded grocery list and prep day plan for each week. Digital download and printable versions are available!

✔️ recipe PDFs for each week complete with storage and reheating instructions, recipe notes, and swaps and substitutions.

✔️ meal plan calendars. You have access to a calendar for the full month and weekly blocks that tell you exactly what to eat and/or pull from the freezer. Print them out, or access them right from this post each week.

✔️ macros; just click the “macros” link.

✔️ all-in-one PDF for the full month! Every grocery list, prep plan, recipe, and calendars all in one. Print or download it today and you’re set for the full month.

• Save time, energy, and money—The monthly breakfast and lunch prep plans are intentionally designed to work together as a whole across the entire month with overlapping ingredients on your grocery lists, and utilizing prep days and your freezer to stretch everything across the entire month. More tips included at the end!

• Everything in one—All four weeks are included in this one post! There’s no need to hunt down emails or keep up with posts throughout the month. If you like to work weekly, our Friday dinner plans this month always include a reminder.

• Don’t think about meal prep—The weekly prep day guides have you covered. Each guide starts with produce prep at the cutting board, then walks you step-by-step through the week’s meals, with ingredient measurements included right in the steps. By the end, every meal is ready for the fridge or freezer. The guides also include a list of kitchen tools for the prep day.

• Make it your own—Not everyone wants to eat the same breakfast and lunch combination for a couple of days in a row—I get it! You have the option to treat each week like its own breakfast and lunch prep: Make everything ahead and freeze what you can for later in the week, or plan on a second prep day mid-week. If you follow the plan like this just be mindful that it may not cover your meals for an entire month!

Today’s meal prep plan is part of the paid eat goood subscription.

Upgrade today to access this month’s breakfast and lunch plan, plus weeknight dinner plans, bonus recipes & guides, and the 350+ post archive.

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Week 1 Meals

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I absolutely love cooking and baking in fall, so I’m really excited for everything that’s coming in October and November—yes, recipes are already starting to be planned for the holidays!! But I’m in no way rushing through the season. September was honestly a really fun month!

Today on the eat goood newsletter: we’re sharing 10 five-star fall recipes from the month, the overnight bag I’m loving from vacation, the anniversary gift I gave Brian, my favorite new fall dishware, and more favorites from the month!

Aside from soaking up this new season in the kitchen, Brian and I celebrated our 3-year wedding anniversary with a road trip up to Stowe, Vermont. We enjoyed all the gluten-free chicken tenders, cider, and maple creemees our hearts desired!

Feeling inspired after this trip for more local travel—what New England town should we visit next?! Next up, we’re headed to NYC for my Books & Bites Event (some tickets still left) and NYCFWW Foodiecon!

The eat goood HQ office also got some major upgrades this month, and I’m still absolutely obsessed with the striped wallpaper. The team finally made it to Maitland Farms in Salem for lunch, plus I had two incredible gluten-free meals in Cambridge this month that I’m still thinking about—Si Cara and Gufo—call it market research!

I also had the opportunity to do a back-to-school cooking segment and a gameday snacks segment, sharing some Don’t Think About Dinner favorites. So much fun!

My meal planning collection with launched this month, and I can’t believe it’s finally here!! I’ve been wanting to create paper planning materials for so long. If you ordered from the collection, THANK YOU!! And please share your pics in the chat!! Check out the full collection here.

Going on year four of marriage, and that means a year three photo album! I started a tradition where I fill a custom photo album with all the best picture memories from the past year of marriage. I always put it off until the last minute, but I absolutely love getting to re-live the year in photos—there’s nothing like a chock-full photo album.

I was looking to add more color to my serving dishes and plates because why not have fun with it! These pasta bowls were perfect for the pomegranate short ribs and will be so pretty on a fall tablescape. I don’t usually go for orange dishware, but these amber stoneware bowls are gorgeous and perfect for fall dinners. uses her navy set almost nightly!

I added a new stainless steel baking dish to my cookware collection too—it’s the perfect 9x13-inch size for my recipes (like pumpkin rigatoni bake) and has handles!

Okay I’m fully obsessed with these aerie barrel sweatpants. The best for a road trip (we had a few this month!) and honestly even for a cute-but-comfy fall outfit. Loved wearing them with this comfy ribbed long-sleeve cardigan this month.

My most worn workout set this month was definitely these seamless leggings and a matching tank! Still loving reformer pilates and Moves App at home ☺️

One of those little things that boosts my mood each season is a good seasonal bev. Culture Pop sparkling apple and Fuji apple Spindrift are both making me so happy right now. The sparkling apple would make a delicious mocktail/cocktail! Code JENNEATSGOOOD10 for Culture Pop!

I got this weekender bag for our upcoming trips, and it's already become a favorite. The material can withstand some dirt and being thrown around, which I need! I also got my mom this flip lock tote from the same brand for her birthday. Very functional!

The new Summer Fridays lip stains made it easier to look but together as someone who constantly forgets to reapply lip gloss/lipstick. I do love the glosses though.

all this month's favorites

what was your favorite recipe the month?!

Leave a comment

1. Autumn Sheet Pan Tortellini with Whipped Honey Ricotta

2. Creamy Mushroom Gnocchi Skillet

3. Pomegranate Braised Short Ribs with Polenta

4. Maple Dijon Pork Tenderloin with Garlic Roasted Mashed Potatoes

5. Pumpkin Rigatoni Bake with Spicy Sausage

6. Butternut Squash Risotto with Almond Flour Cracker-Crusted Chicken

7. French Onion Meatball Skillet

8. Pumpkin Cheesecake Chia Pudding

9. Lentil, Chickpea, and Kale Chop with Maple-Turmeric Dressing

10. Sweet Potato and Black Bean Turkey Chili

september meal prep plan

september dinner plans

the recipe index

a little sneak peak at what’s coming in october…

• october meal prep plan comes Friday!

• a brand new budget-focused dinner plan for the week

• the official start of soup season!!

• copley and cashew’s halloween costumes???

+ even more fall flavors!! ✨

Find me here!

instagram: @jenneatsgoood

newsletter instagram: @eatgoood

tiktok: @jenneatsgoood

facebook: @jenneatsgoood

youtube: @jenneatsgoood

pinterest: @jenneatsgoood

my cookbook: get it here

Let me know what you’re looking forward to in October (who has their costumes planned already?) and what you loved in September! As always, keep sharing what you’re cooking all month long in our chat!

Much love,

Jenn

This post may include affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. Any sponsored content (from brands that support this newsletter) is always disclosed in the post. Please read my disclosure policy here.

Today Carleigh is sharing two recipes straight from her new book. Quickies includes 140+ recipes built for real life: 30 minutes or less, five-minute preps, and dump-and-bake dinners—everything we love here on the eat goood newsletter! Plus, she’s sharing tips to speed up your kitchen prep in today’s post.

Here’s a little more about today’s recipes from Carleigh

This bean dish will fool just about anyone into thinking that you spent hours in the kitchen but in reality it comes together in minutes! The secret is using flavor enhancers, such as sundried tomatoes and garlic, to build upon the creamy coconut milk sauce. I use chickpeas, but this is also delicious with white beans, tofu, or tempeh.

Every time I write a cookbook, I include my favorite cookie of the moment, and these oatmeal chocolate chip cookies might just be the one I never top. So good, in fact, that I have been known to prepare a batch on Sunday and eat them for breakfast all week.

The one-skillet tuscan beans are also part of this week’s plant-powered dinner plan. Weeknight dinner plans come three times each month, complete with a color-coded grocery list, prep day plan, and five recipe PDFs. For the full plan and to upgrade your account for instant access, head here:

fall plant-powered dinner plan

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You’re a leading voice in low-waste, cooking, is there a scrap or “wasted” ingredient people often throw away that you’d consider a hidden gem?

Aquafaba, the liquid in a can of chickpeas, is a fabulous ingredient that so many people pour down the drain. It can be used as an egg substitute to bread things— think tofu nuggets! People often use it in cocktails to create “foam”, and lastly, you won’t believe it until you try it, it can actually whip up just like meringue by using an egg beater and cream of tartar!

I love this post from your instagram that highlights using store staples like beans, dried spices, and bread to pull together meals. What are your essential pantry staples for plant-based cooking on a budget?

My pantry is always stocked with cans of beans and lentils, as well as pasta, rice and oats. I love buying these in bulk from places like Costco because they’re often cheaper than individual cans.

I am also a HUGE fan of frozen fruits and vegetables. People often think of these as less superior than the fresh stuff, but in reality they are frozen at peak harvest, which means they often maintain as much or even more nutrients than produce that has to travel to the grocery store and sit on the shelves.

You include a Plant Point counter with each recipe, which I love. For someone who’s not used to packing in tons of plants, what’s the simplest way to nudge a normal weeknight meal up a few plant points?

People are often intimidated by aiming for 30 diverse plants per week, which research shows optimizes gut microbiome health. However, we forget that plants include not just vegetables, but nuts, seeds, grains, spices…You catch the drift. So to boost your plant intake, lean into garnishes!

For your breakfast cereal or oatmeal, sprinkle hemp hearts, flaxseeds, pumpkin seeds or chia seeds. You can also add a handful of mixed berries. Doing both of these things would up the plant points of a simple oatmeal from 1 to 6. For savory recipes, I always encourage people to go crazy with the garnishes. Herbs like cilantro and parsley are great. We all know adding a handful of spinach to a stew, and it basically disappears.

We can’t not talk about the title. No matter what phase of life you’re in, time is the biggest hurdle to a balanced meal, whether it’s an on-the-go breakfast or dinner in 20. How did becoming a mom change your relationship to cooking—and is Wes basically the reason Quickies exists?

I wrote Quickies while pregnant, and it’s crazy because I feel like I drafted the book my future self would need, and we’ve leaned on it SO heavily during Wes’s first year of life. I worked on the book with my sister, who had a toddler in tow at the time, and while I was pregnant and exhausted, her perspective as a new mom helped us dig deep and be practical about the recipes. We timed every single one to make sure we weren’t overpromising, and also always asked ourselves, “Is anyone actually going to make this on a busy weeknight”?

Now that I’m a mom, I have a whole new perspective on cooking. I believe people don’t suffer from a motivation problem when it comes to getting a healthy meal on the table… It’s time. After a busy workday you need a solution that is going to get something nourishing in front of your family with as little effort as possible, and this is the problem Quickies solves.

• A Sharp Knife is Necessary—Contrary to popular belief, a sharp knife can actually lead to fewer kitchen accidents. If you think about hacking into a butternut squash with a dull knife, you can see how things can get dicey.

• Lean On Frozen Fruits & Veg—Many people look down on frozen produce, but it’s actually flash-frozen at peak freshness, which means it’s often just as nutrient-dense, if not more than the fruit and vegetables on your store shelf. By buying and cooking with frozen fruits and veg, you reduce that chopping time.

• Garbage Bowl—This old Rachael Ray trick works like a charm to reduce clean-up. Set out a bowl next to you while prepping a recipe, and keep all your scraps in it as you cook. You can freeze these to make a homemade vegetable broth later, but either way you won’t have a counter full of mess when you’re done.

• Sunday Ingredient Prep—I like to sit down on a Sunday, create a meal plan for the week, and then check my fridge and pantry for ingredients before going to the store. Once the meal plan is set and the grocery shopping is done, taking just 20 minutes to prep staples will shave serious time off those busy weeknights.

one-skillet tuscan beans

serves 4 | prep time: 10 minutes | cook time: 10 minutes

gluten-free, dairy-free, nut-free, vegetarian, vegan

INGREDIENTS

• 1 tablespoon olive oil

• 1 small yellow onion, minced

• 3 garlic cloves, peeled and minced

• 1/2 cup drained and chopped oil-packed sun-dried tomatoes (about half a jar)

• 1 ½ tablespoons tomato paste

• 1 teaspoon Italian seasoning

• 1/2 teaspoon red pepper flakes, plus more for serving (optional)

• 1/2 teaspoon salt

• 3/4 cup vegetable broth

• 1½ cups full-fat coconut milk, or unsweetened soy milk

• two 15-ounce cans chickpeas or white beans, drained and rinsed

• 1 handful spinach or fresh basil, torn (about 2 cups)

• Toasted vegan bread, rice, or pasta, for serving

INSTRUCTIONS

1. Combine the olive oil, onion, and garlic in a large skillet over medium heat. Sauté until fragrant, about 5 minutes.

2. Add the sun-dried tomatoes, tomato paste, Italian seasoning, red pepper flakes, and salt. Sauté until fragrant, about 3 minutes.

3. Next, add the vegetable broth and coconut milk, and stir until a sauce is formed. Then stir in the chickpeas, cover, and cook for an additional 2 to 3 minutes.

4. Finish with a handful of fresh spinach and more red pepper flakes, if using, and enjoy with toasted vegan bread, as desired.

STORE IT: Refrigerate in a sealed container for up to 4 days.

REHEAT IT: Heat in a saucepan or small skillet over medium-low heat until warm, 5 to 10 minutes.

pre-order Quickies

get the full dinner plan

my (not yet) famous oatmeal chocolate chip cookies

makes 4 cookies

gluten-free option, dairy-free, vegetarian, vegan

INGREDIENTS

• 1 1/4 cups old-fashioned rolled oats (or gluten-free old-fashioned oats)

• 1 cup almond flour

• 1 teaspoon baking powder

• 2/3 cup pourable tahini or unsweetened peanut butter, almond butter, or sunflower seed butter

• 1/2 cup vegan dark chocolate chunks or chopped vegan 70% dark chocolate

• 1/3 cup pure maple syrup

• 1 1/2 tablespoons ground flaxseeds

• 2 tablespoons water

• 1 teaspoon pure vanilla extract

• 1 tablespoon olive oil, or more

• 1/2 teaspoon salt

• Flaky sea salt, for garnish

INSTRUCTIONS

1. Preheat the oven to 350°F and line a baking sheet with a reusable baking mat or parchment paper.

2. Combine the oats, almond flour, baking powder, and salt in a medium-size bowl. Stir well.

3. Next, add the tahini, maple syrup, ground flaxseeds, water, vanilla, and olive oil. The tahini should be pourable; if it isn’t, add an additional tablespoon of olive oil. Stir until incorporated with the dry ingredients and fold in the vegan chocolate chunks.

4. Scoop the dough into 2-tablespoon balls, then place at least a couple of inches apart on the prepared baking sheet.

5. Flatten with a spatula or your hand as these will not spread a lot. Bake for 13 to 15 minutes, until slightly brown. Remove from the oven and sprinkle with flaky salt. Allow to cool for about 5 minutes, or until they are firm.

STORE IT: Store in an airtight container at room temperature for up to 5 days, or freeze for up to 1 month.

pre-order Quickies

Recipes excerpted with. permission from Quickies by Carleigh Bodrug, modified for the eat goood newsletter.

prepping

Pumpkin pie overnight oats: We kicked off September with pumpkin cheesecake chia pudding, so it only made sense to end the month with another pumpkin-inspired breakfast. If you’re following along, these overnight oats are from week 5 of the September meal prep plan.

Apple Crisp Baked Oats: A new one for my dessert-for-breakfast fans, these baked oats truly taste like a bowl of hot apple crisp. Recipe is coming right to your inbox with the October meal prep plan on Friday!

Rothy’s clog: I’ve been eyeing these clogs after seeing them everywhere, and finally got a pair. I absolutely love the loafer style, they’re my new fall staple shoe. Plus they’re machine washable! also loves the classic casual clog.

Cropped barn jacket: Packed this jacket last-minute for our trip to Vermont earlier this month since it ended up being much chillier than expected! It was perfect layered over a summery dress. On sale and so cute!

recommending

Brodo broth boxes: Soup season is coming!! I ordered this box of bone broth for the first time this year and it’s come in handy already since the packages are each 1 cup. The rosemary and lemon flavor was a hit in my creamy wildrice and mushroom soup.

Party dips: It’s officially football season, which more importantly means it’s dip season! Last Sunday I shared three favorites from Don’t Think About Dinner on Live Now. Dips featured: whipped feta beet dip (p. 126), high-protein cilantro edamame dip (p. 125) , and avocado, corn and black bean dip (p. 133) all from the cookbook!

Leave Carleigh some love in the comments for these recipes and Quickies! I hope you have a great week, and as always, send your pics in our chat.

Much love,

Jenn

This post may include affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. Any sponsored content (from brands that support this newsletter) is always disclosed in the post. Please read my disclosure policy here.

In the spring and summer plans, fresh veggies and fruit were prioritized to make the most of seasonal produce. Fall might be the time of year when it feels a little harder to prioritize plants, but honestly, soups, sheet pans, and stovetop skillets offer the perfect opportunity to add in more plants. The plants in this week’s recipes are roasted, simmered, and sautéed to match the cozy season.

All that being said, we had to bring in the queen of plant-based, low-waste cooking, ! Carleigh is sharing a recipe straight from her brand-new plant-based cookbook, Quickies, which you can pre-order now and get on your doorstep Tuesday! It’s a thick and creamy bean skillet that takes twenty minutes all in—quick, efficient, and plant-packed. You’ll hear more from Carleigh in Sunday’s newsletter!

Not only are plant-forward recipes good for your immune and gut health, they’re also inherently budget-friendly because of the emphasis on fresh, in-season produce and the use of plant-based proteins, which tend to cost less that other protein sources.

I recently talked more about grocery budgeting in this USA Today article, here are some highlights from our conversation:

1. Going in with a plan: Sitting down and making a plan, plus writing out the corresponding grocery list, allows you to choose meals with overlapping ingredients so the list is shorter and to make sure you’re not shopping for an ingredient you already have in the back of the fridge. Beyond that, having a plan and an efficient list will also prevent food waste, which is another way to save money. Lucky for you, the list and plan is all done for this week!!

2. Pre-cut or pre-made items: Convenience costs extra, so pre-chopped, pre-cooked, or even pre-portioned items will increase your grocery spend. I’m all for doing what you need to do to save energy, if that’s the thing that’s going to prevent a mid-week takeout order. If you’re really focusing on cutting costs, buy whole fruits and vegetables and take some time right when you get back from the grocery store to do that preparation.

3. Frequent trips to the grocery store: If you can limit your grocery shopping to just once a week, you’re less likely to spend money on extras while you’re shopping. This is why having a grocery list and a plan is so important; you can get everything you need for the entire week in one shop. Not only will you save money, but you’ll also save time and energy too!

If you’re looking to cut grocery costs, try out this week’s dinner plan! All of these tips are what I keep in mind when putting them together.

everything included with today’s dinner plan:

• five dinner recipes for the week—cook from the all-in-one PDF, or pick two or three

• a color-coded grocery list so you can easily pick and choose

• a prep day plan laid out step by step—ingredient amounts included right in the steps so there’s no back and forth between recipes!

• storage, freezer, and reheating instructions for every single meal and prep plan

• bonus tips to save even more time, money, and energy this week

• mobile and printer-friendly PDFs with everything you need

• + macro calculations for each recipe!

Shop the grocery list and prep some meals and components ahead with our prep day plan, or pick one or two meals to make this week!

Click the recipe name or picture to view each recipe. Keep scrolling for the all-in-one printer-friendly PDFs with the grocery list. Macros are linked below each recipe.

Read more

Chia pudding is a powerhouse breakfast packed into a jar. A two-tablespoon serving of chia seeds contains 8 to 10 grams of fiber, which supports healthy digestion, plus about 5 grams of omega-3 fatty acids, which help reduce inflammation. I’ve actually been focusing on omega-3s lately (I did blood testing with Function Health and I found they were lower than I wanted initially), so chia pudding has been an easy staple. Chia seeds are basically flavorless and take on the flavor they absorb, making them the perfect base for any sweet or citrusy combo you’re craving.

If you’re not convinced yet, the best part is how quick you can turn them into a grab-and-go breakfast—five or ten minutes is all you need to get a week’s worth of chia pudding in the fridge. They do need at least six hours chilled to soak and expand, so prepping the night before is best.

get the fiber counts here!

Today I have ten delicious, easy chia pudding recipes to share that you can prep for your breakfast, plus some notes on how to make your best chia pudding yet!

The eat goood approach to weeknight cooking is creating easy, nutritious meals that don’t ask too much of you, which is exactly why HelloFresh developed their new Quick and Easy menu. No matter how much we prep and plan, there are still times when you just want everything done and need some extra support. HelloFresh’s new menu focuses on low-lift meals to maximize time in the kitchen without sacrificing taste or quality. It’s built for busy weeknights and teaches you simple but effective cooking techniques (fun fact: I learned some basic skills from HelloFresh when Brian and I ordered it in college!).

Plus, the menu is totally customizable: swap proteins, double up servings, or skip weeks when needed. With a HelloFresh subscription meal kit, everything comes measured—all you have to do is choose your meals, cook, and enjoy. It makes skipping takeout and cooking at home approachable and efficient.

For a limited time, order HelloFresh with my link and on your 3rd box you’ll get a FREE Caraway Mini Fry Pan!¹

use code JENNHFCRWY

key ingredients

• Chia seeds: The sweet spot for a thick, but not too thick, chia pudding is two to three tablespoons. If you’re new to adding fiber to your diet or eating chia seeds, start with a smaller amount, like 2 teaspoons, and work your way up.

• Milk: Make your chia pudding with any milk; I prefer an unsweetened nut milk like almond or cashew. Oat milk or whole milk also work. Whole milk transfers a bit more flavor than unsweetened nut or soy milks, and can alter the texture if you’re making a recipe that involves blending.

• Maple syrup or honey: One to two teaspoons in each jar helps with sweetness. One teaspoon is usually good if you’re using a sweetened milk or protein powder.

• Protein powder: To balance out the fiber-forward chia, add a scoop of vanilla or chocolate protein powder! Greek yogurt also gives a creamy protein boost.

texture tips

• Mix, then mix again: Most people aren’t mixing their chia pudding enough! Give it a really good mix all the way to the bottom to scoop up any seeds that settled at the bottom. If you are using a tightly sealed jar or container, give it a little shake upside down before refrigerating can help lift any remaining sediment. A small silicone spatula comes in handy. If you need to, mix once after the initial setting.

• Blending: If you’re not a fan of the texture of chia pudding, try blending the entire mixture, including the chia seeds. This breaks down the chia seeds, resulting in a smoother pudding without the grain-like texture. Prefer to skip the blending? Use 1/4 cup yogurt and 1/2 cup milk for a creamier pudding.

• Toppings: Adding varied textures to the top of your pudding is a great way to adjust the texture. The options for chia pudding toppings are endless: fresh fruit, nuts, seeds, coconut shavings, nut butter, maple syrup, zest, yogurt…you pick!

citrusy chia pudding

1. Lemon Chia Pudding

2. Orange Cream Chia Pudding

3. Key Lime Pie Chia Pudding

dessert-inspired chia pudding

4. Chocolate Banana Bread Chia Pudding

5. Pumpkin Cheesecake Chia Pudding

6. Chocolate Cherry Latte Chia Pudding

7. Almond Joy Chocolate Chia Pudding

berry chia pudding

8. Berry Vanilla Chia Pudding

9. Strawberries and Cream Chia Pudding

10. Blueberry Milk Chia Pudding

✨ get the fiber count for each recipe here!

Have a flavor idea for our next chia pudding? Share it!

Leave a comment

Three more straight from the Breakfast Blueprint chapter of DTAD!

• Coconut Mango Chia Pudding (p. 67) — if I had to pick, this is my all-time fave!!

• Dark Chocolate and Raspberry Chia Pudding (p. 68)

• Vanilla-Almond Chia Pudding (p.69)

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I hope you try out an easy chia pudding recipe this week! If you have any questions about making chia pudding, leave a comment or send it in our chat. I’ll see ya Friday for our next dinner plan for September!

Much love,

Jenn

¹ With third box of active subscription. Limited quantities available. While supplies last.

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It’s perfect for a weekend dinner, since it has the most prep of our dinners this week. While there are more components than usual, I’ve included lots of notes for how to cut down the time if you want to! Either way, it’s broken into digestible, efficient steps and delivers a restaurant-quality meal.

I will say, though, when the change of season hits, I find myself wanting to spend more time in the kitchen, and I don’t mind spending a little longer on dinner some nights. Some meals are just worth slowing down for! Especially one with lots of hidden veggies like this one.

This recipe uses more than 10 different plants, but you wouldn’t know it from one bite. The risotto is also packed with classic fall aromatics—thyme, rosemary, sage, and shallot—while nutritional yeast brings an earthy cheesiness and keeps it dairy-free.

Every pet owner knows it’s just as important to feed our furry friends well as it is to fuel our own bodies. That’s why I’ve been feeding Copley and Cashew home chef-inspired bowls with Rachael Ray® Nutrish™. Made with ingredients the girls love (like devoured in 30 seconds!) and quality I can trust. This week, they enjoyed an end-of-summer salad bowl and muttball marina bowl, each with specific measurements tailored to their small size. In case you missed it, this past spring C+C had their big TV debut in a Nutrish commercial, and as long-time fans, they loved every second! Thanks again, Nutrish, for helping me not think about Copley + Cashew’s dinner! 🐾

build your pet a bowl!

• Sneaky veggies: Risotto is the ultimate way to disguise extra veggies. Today’s recipe uses two cups of frozen cauliflower rice. Swap for grated or very small-diced zucchini, carrots, or mushrooms! Liquid can vary, so keep an eye on it.

• Risotto cooks differently: The method used to cook risotto makes it incredibly creamy and cozy, but it’s different from regular rice. You can cook risotto in a few ways. In this recipe, we slowly add the liquid in two parts: broth first, then a blended butternut squash sauce, then coconut milk. After each addition, we let it simmer and absorb the liquid, stirring as it cooks. Patience is key!

• Crispy chicken: There are few things I love more than crispy chicken. Usually I’ll use a gluten-free panko or almond flour to replicate the “regular” versions. Today, we’re using crackers! Almond flour crackers are crunchy and hard, making them perfect to grind up into a fine, salty coating for the chicken breasts. I highly recommend taking the extra 15 minutes to freeze the dredged chicken to help the coating adhere—you don’t want to lose all your hard work in the pan!!

• Let ‘em sit: When making saucier dishes, like risotto or other one-pan meals with rice or pasta, resting time after cooking is part of the method. Let your saucy skillet rest off the heat for five to ten minutes after cooking. Don’t skip it! It’ll be ready to serve and the perfect temp for eating once cooled!

Today’s recipe is part of this week’s cozy comfort dinner plan. Weeknight dinner plans come three times each month, complete with a color-coded grocery list, prep day plan, and five recipe PDFs. For the full plan and to upgrade your account for instant access, head here:

cozy comfort dinner plan

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butternut squash risotto with almond flour cracker-crusted chicken

serves 6 | prep time: 30 minutes, plus 15 minutes chilling time | cook time: 60 minutes

gluten-free, dairy-free option

INGREDIENTS

For the cracker-crusted chicken

• 2 cups almond flour crackers (like Simple Mills Rosemary and Sea Salt)

• 1/3 cup tapioca flour

• 1 teaspoon garlic powder

• 1 teaspoon kosher salt

• 1/2 teaspoon ground black pepper

• 1 large egg

• 1 1/2 pounds boneless, skinless chicken breast

• olive or avocado oil, for cooking

For the risotto

• 1 tablespoon olive oil

• 1 medium shallot, minced

• 4 cups small-diced butternut squash (about 1 medium butternut squash or 16 ounces pre-chopped)

• 4 garlic cloves, minced

• 1 teaspoon dried rosemary

• 1 teaspoon dried thyme

• 1 teaspoon kosher salt, additional to taste

• 1/2 teaspoon ground black pepper, additional to taste

• 1/4 teaspoon red pepper flakes (optional)

• 1/4 teaspoon ground sage

• 3/4 cup arborio rice

• 2 cups frozen cauliflower rice (about 8 ounces)

• 2 cups low-sodium vegetable broth, divided (or chicken broth)

• 2 tablespoons nutritional yeast

• 3/4 cup full-fat coconut milk (about half a well-shaken 13.5-ounce can)

• juice of 1/2 lemon (about 1 1/2 tablespoons)

• crispy sage leaves, for topping (optional) see notes*

• grated parmesan, for topping (optional)

INSTRUCTIONS

1. Add the crackers to a food processor or blender and pulse until it becomes a very fine, sand-like mixture, about 45 seconds. Transfer to a low bowl, plate, or quarter sheet pan.

2. Create a 3-part dredging station: To a second low bowl, plate, or quarter sheet pan: add the tapioca flour and mix with the garlic powder, salt, and black pepper. To a third bowl: add the egg and whisk with 1 tablespoon of water.

3. One piece at a time, coat the chicken completely in the tapioca flour mixture, then move to the egg wash and coat the chicken completely, then move to the processed crackers and fully coat. Place each piece on a parchment-lined sheet pan. Repeat the process for each piece of chicken. (For easier cooking, place the coated chicken tray in the freezer for about 15 minutes before frying so the coating sticks).

4. Cook the chicken: Heat a large, deep skillet over medium heat and fill with 1/2-inch of avocado or olive oil. When the oil is hot, carefully add the chicken in a single layer (cook in batches as needed). Cook for about 4 minutes per side, until the breading is golden and crisp and the chicken reaches an internal temperature of 165ºF. Set aside on a wire rack or tray to cool, then slice into 1/4-inch thick strips.

5. Prepare the Butternut Squash Risotto: Wipe the skillet with a paper towel to remove any excess oil or breading pieces and return it to medium heat. Heat the olive oil until shimmering, then add the shallot and butternut squash and cook, stirring often until the squash is fork tender, about 6 minutes. Stir in the garlic, rosemary, thyme, salt, black pepper, red pepper flakes (if using), and sage and cook, stirring continuously until fragrant, about 2 minutes. Transfer to the bowl of a blender or food processor, leaving behind any excess oil in the skillet (if needed, you can add an additional drizzle of oil).

6. Add the rice to the skillet and stir to mix with the oil. Toast on the pan, stirring often, until lightly browned, about 2 minutes. Mix in the cauliflower rice and cook until fully defrosted. Season with a generous pinch of salt and mix in 1 cup of the broth and bring to a gentle boil. Once boiling, reduce the broth to a simmer, and cook until the broth is completely absorbed by the rice, stirring occasionally, 18 to 20 minutes.

7. Meanwhile, blend the butternut squash mixture: Add the remaining 1 cup broth to the blender bowl along with the nutritional yeast. Blend on high speed until completely smooth, about 30 seconds. Pour all of the mixture back into the skillet, mix well, and bring it back to a gentle boil.

8. Stir in the coconut milk and continue cooking, stirring often, until the rice is al dente, about 15 minutes. When it’s done, the skillet will still be very saucy, but will continue to thicken as it cools. Stir in the lemon juice, taste. Add salt and black pepper to taste.

9. Divide the risotto among four bowls, followed by the sliced chicken. If desired, top with crispy sage leaves (see notes) or grated parmesan cheese.

STORE IT: Refrigerate the chicken and risotto in separate sealed containers for up to 4 days, freeze for up to 3 months.

REHEAT IT: From the refrigerator, for best results, air fry or bake the chicken at 350ºF until crisp and warm, 5 to 10 minutes. Microwave the risotto until warm. From frozen, thaw the risotto and chicken in the refrigerator for at least 8 hours or overnight, then follow air fryer and microwave instructions.

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recipe notes

• Crispy sage leaves: Heat 2 to 3 tablespoons of oil in a small pan over medium heat, then carefully placing 8-10 sage leaves in the oil to crisp up for 2 to 3 minutes. Sprinkle with salt and set aside to serve on top as a garnish.

• This recipe was tested with Simple Mills almond flour crackers. Freezing the breaded chicken for 15 minutes helps the coating adhere will to the meat, which reduces the chance of it falling off while cooking.

• Risotto: In Step 6, we’re cooking the risotto until all of the broth is absorbed before adding in more liquid (coconut milk) to finish the risotto. This step will take varying times, depending on your burner, pan, and heat settings. It will take at least 5 minutes, and you’re looking for the liquid to be absorbed to continue.

• Save time by using a frozen risotto mix as your base, or one of my fall faves that inspired this dish: frozen butternut squash risotto from TJs.

swaps and subs

• Almond flour crackers: For a GF option, use GF panko breadcrumbs. Or, swap for panko breadcrumb or even crushed cornflakes!

• Chicken: Save time and cook the chicken breast without breading, either on the stovetop in a skillet, or bake in the oven. Or, use a rotisserie chicken or sliced chicken sausage.

• Vegetarian: Use vegetable broth, swap the chicken for two cans of chickpeas, drained and rinsed. For crispy chickpeas, pop them in the oven to roast at 400ºF with a drizzle of oil and a pinch of salt and pepper for about 15 minutes

• Nutritional yeast: Swap for parmesan cheese.

• Coconut milk: Swap for ¾ cup light cream.

• Arborio rice: Swap for 1 cup jasmine rice, but watch the cook time. This is not a 1:1 swap, since the rice cooks more quickly and requires less liquid. You may want to only add a splash of coconut milk/cream at the end so it’s not too liquidy.

• Butternut squash: Swap for sweet potato.

cozy comfort dinner plan

prepping

pumpkin apple oat muffins: Loving muffins for an easy snack in the morning or afternoon lately. These freeze like a dream and they’re so east to pop into a lunch box for school kiddos! Shared the full recipe in Friday’s newsletter.

creamy leek, chicken, and rice soup: Soup season is here if you’re following the september meal prep plan! Creamy chicken and rice soup is in our lunch plan this week. The leeks add a delicious punch, and extra veggies! Prep day instructions in week four of the september prep plan.

loving

Culture Pop Sparkling Apple: Fully in the fall spirit with seasonal culture pops!! Always a fan of this Boston-based brand, but especially now with this new flavor! Also a fun mocktail for fall dinner parties. Get 10% off with code JENNEATSGOOOD10.

Madewell faves: Madewell is currently doing a big sale and I have to say, their fall items are sooo cute. All sale items are an extra 40% off right now, so I picked up a few new pieces like this denim shirt and these jeans, plus some of my favorites like my tennis necklace & buckle belt are on sale. Brian got this rugby that I will be stealing!

recommending

Star lip balm: I’m not going to lie, these lip balms from starface smell so good I genuinely want to eat them. The packaging also gets a 10/10 for being so cute—perfect for a birthday or holiday gift bag and super affordable. They also have a birthday cake flavor which is my absolute dream!!

Adults: From ! I fully adored season one of Adults and binged it after all the episodes had been released. I have eagerly waited for season two. It’s full of dilemmas only unemployed 20-somethings could experience, and twenty-ish minute episodes are the perfect comedy show timing. Samir, Billie, Paul Baker, Issa and Anton have my full attention this fall.

I can’t wait for you to cook this comforting, seasonal meal. Leave any questions, reviews, or swap needs in the comments! As always, send your pics in our chat.

Much love,

Jenn

Looking for more delicious recipes? Search the eat goood recipe index by category. A new fall recipes category was just added!

This post may include affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. Any sponsored content (from brands that support this newsletter) is always disclosed in the post. Please read my disclosure policy here.