October Mediterranean Meal Plan + Suggested Meal Prep + Grocery List
Are you ready for the October Mediterranean meal plan?
My October meal plan is all about embracing the flavors of fall, featuring butternut squash, sweet potatoes, hearty greens and, of course, a hint of pumpkin spice!
As the weather gets cooler, I find myself craving meals that feel both comforting and nourishing — the kind you can share around the table with friends. This month’s Mediterranean-inspired meal plan keeps things simple, colorful, and nutrient-rich, keeping that fresh balance we love.
Remember, fall comfort food can be hearty and healthy — especially when it’s done the Mediterranean way. 💛
New Recipes This Month:
Find these recipes under the “Recipes & Meal Plans” Tab
Creamy Butternut Squash Pasta with Sage
This Creamy Butternut Squash Pasta with Sage is everything you crave in a cozy fall meal — rich, velvety, and effortlessly nourishing. Sweet roasted butternut squash is blended into a silky sauce with sautéed shallots, fragrant sage, and a touch of nutmeg, creating a dish that feels indulgent yet wholesome.
Harvest Salad with Quinoa and Honey Balsamic Dressing
Celebrate the flavors of fall with this Harvest Salad with Quinoa and Honey Balsamic Dressing — a nutrient-packed dish that’s as beautiful as it is satisfying. This salad combines hearty greens, roasted seasonal vegetables, tart apples, and quinoa, all topped with our favorite homemade honey balsamic dressing, which adds the perfect balance of sweetness and tang.
Pumpkin Spice Baked Oatmeal
These cozy pumpkin spice baked oatmeal are the perfect make-ahead breakfast for fall—and ideal for meal prep! You can easily portion them into individual servings to enjoy throughout the week or freeze for later.
Below 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!