Fully Mediterranean

Fully Mediterranean

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Fully Mediterranean
September Mediterranean Meal Plan + Suggested Meal Prep + Grocery List
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September Mediterranean Meal Plan + Suggested Meal Prep + Grocery List

Are you ready for September Mediterranean meal prep?

Pam Fullenweider MS, RDN's avatar
Pam Fullenweider MS, RDN
Sep 09, 2024
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Fully Mediterranean
Fully Mediterranean
September Mediterranean Meal Plan + Suggested Meal Prep + Grocery List
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Are you ready for September’s Mediterranean meal prep?

My September meal plan is brimming with seasonal produce, making it a fantastic way to nourish your body while embracing the transition from summer to fall. This month, as we work into our fall routines, we are focusing on hearty, anti-inflammatory foods that help support overall health.

I don’t know about you, but September sometimes feels as busy as December, so we need recipes that are not only nutritious but quick and easy, too! I love recipes that you can repurpose or “cook once and eat twice,” like the turkey meatballs that go into my Turkey Meatball Skillet and Italian Wedding soup.

Simply make up a batch of delicious turkey meatballs and use them in both of these recipes for quick meal prep and nourishing, comforting meals.

The Turkey Meatball Skillet will become your “no-recipe” recipe quickly. This flavorful one-pot meal is a healthy comfort food that everyone in the family can enjoy. It’s made with basic ingredients you always have on hand. Plus, it is quick to cook, and it is easy to double and freeze.

The Italian Wedding Soup is one of my favorite comfort foods as the weather turns cooler. It’s loaded with Vitamin A and Vitamin D, essential for bone and skin health, making this warm and nourishing soup a go-to recipe for the season.

We’ve even added fresh baby spinach to both of these recipes to amp up the nutrition. Spinach is rich in iron, vitamin C and E, potassium, and magnesium which can help support immune function, aid in digestion, and may even have cancer fighting properties.

Another favorite this month is our Apple Cinnamon Overnight Oats. They are a delicious and easy way to start your day. Packed with fiber from the oats and chia seeds and protein from the nuts and Greek yogurt, this recipe supports heart and digestive health while keeping you full until lunchtime. Eating a nourishing breakfast like this can help to decrease morning snacking and aid in weight management.

Here, you'll find:

  1. The complete September meal plan

  2. Suggested meal prep tips

  3. A handy grocery list

Scroll down to download & print the PDFs to get started on your Mediterranean meal planning journey!

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© 2025 Pam Fullenweider MS, RDN
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