October Mediterranean Meal Plan + Suggested Meal Prep + Grocery List
Are you ready for October Mediterranean meal prep?
Are you ready for October’s Mediterranean meal prep?
My October meal plan is all about introducing seasonal fall fruits and vegetables and cozy flavors into your recipe routine. Fall produce delivers rich, hearty, comforting flavors that perfectly complement cooler weather. This month, we are letting the heat of the oven do all the work with baking, roasting, and caramelizing cooking techniques. I love a good roasted sheet pan which involves nothing more than tossing ingredients with a little olive oil and seasonings and letting the heat of the oven do all of the work.
This month, we’re featuring another versatile recipe that lets you “cook once, eat twice”. Our Sheet Pan Chicken with Brussels Sprouts and Sweet Potatoes in Maple Dijon Sauce is delicious as a standalone meal and can easily be transformed into a harvest bowl for a quick, flavorful second dish. It is our weeknight favorite, offering the perfect balance of sweet and savory flavors. We used Brussels sprouts, a food known for its cancer-fighting properties, and antioxidant-rich sweet potatoes, with a maple Dijon sauce that ties it all together. Don’t forget to repurpose this dish into a quick and delicious harvest bowl with apples, rice, your favorite greens, goat cheese, and almonds.
This fall Kale and Butternut Squash Salad is not only delicious but also packed with fiber, antioxidants, and the cancer-fighting cruciferous vegetable, kale (see our October 7th post for more foods that reduce cancer risk). We’ve added creamy goat cheese and heart-healthy fats from pepitas, along with our citrus vinaigrette. Enjoy it as a side salad or turn it into a main meal by adding a lean protein and whole grain—try garbanzo beans or chicken breast for a complete dish.
Have you started incorporating more meatless meals into your diet? We’re here to help! We’ve transformed our favorite Mexican Stuffed Bell Peppers into a Vegetarian Stuffed Pepper delight. This recipe features flavorful bell peppers stuffed with a delicious mix of black beans, rice, and veggies, all topped with melted cheese. Packed with fiber-rich vegetables, beans, and antioxidants, this dish keeps you full and satisfied—you won’t even miss the meat!
Our Canadian Bacon, Egg, and Spinach English Muffin is a great choice for a healthier breakfast sandwich. We have made it Mediterranean by using whole wheat English muffins and adding fiber and vitamin-rich spinach. This balanced breakfast will keep you feeling full and satisfied.
Enjoying fruit for dessert is a healthy choice on the Mediterranean diet, and this Healthy Apple Crisp makes the perfect warm and cozy fall treat. Our healthy apple crisp is a nutritious version of the classic dessert, made with apples oats, and nuts that are nutrient-dense. We reduced the amount of sugar and included cinnamon and nutmeg for a warm, cozy feel. This makes it a dessert you can enjoy as part of a healthy, balanced Mediterranean diet.
Here, you'll find:
The complete October meal plan
Suggested meal prep tips
A handy grocery list
Scroll down to download & print the PDFs to get started on your Mediterranean meal-planning journey!