Your October meal plan
Day 1: Italian Pasta Bake
From the Recipe Creator: I love to make this pasta bake whenever I need to bring a dish to pass. Fresh tomatoes add a nice touch that’s missing from most other meat, pasta and tomato casseroles.—Karla Johnson, East Helena, Montana
Nutrition Facts: 1-1/2 cups: 489 calories, 20g fat (8g saturated fat), 80mg cholesterol, 702mg sodium, 45g carbohydrate (10g sugars, 5g fiber), 32g protein.
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This Italian pasta bake recipe calls for ground beef, pasta shells, canned tomatoes and a few other ingredients, but can be easily swapped out to customize the dish. Both baked and unbaked Italian pasta casserole freeze well.
Day 2: Slow-Cooker Meat Loaf
From the Recipe Creator: This simple, easy-to-make meat loaf is one of my personal favorites. I’m often asked for the recipe. —Laura Burgess, Mount Vernon, South Dakota
Nutrition Facts: 1 piece: 284 calories, 14g fat (5g saturated fat), 119mg cholesterol, 681mg sodium, 16g carbohydrate (12g sugars, 1g fiber), 24g protein.
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Slow-cooker meat loaf is juicy, full-flavored, and easy to prepare. This hands-off dish cooks in the background, and cleanup is a breeze.
Day 3: Miso Chicken Thighs
From the Recipe Creator: Miso adds extra umami to this simple one-pan dinner. Nestle whatever veggies you like around the chicken! —Stefanie Schaldenbrand, Los Angeles, California
Nutrition Facts: 1 serving: 475 calories, 25g fat (9g saturated fat), 101mg cholesterol, 1013mg sodium, 35g carbohydrate (4g sugars, 3g fiber), 28g protein.
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Day 4: Butternut Squash Chili
From the Recipe Creator: Add butternut squash to chili for a tasty, filling, energy-packed dish your whole family will love. Mine does! —Jeanne Larson, Mission Viejo, California
Nutrition Facts: 1 cup: 261 calories, 8g fat (3g saturated fat), 35mg cholesterol, 704mg sodium, 32g carbohydrate (6g sugars, 8g fiber), 18g protein. Diabetic Exchanges: 2 starch, 2 lean meat.
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This contest-winning chili recipe features butternut squash as a new addition to a traditional beef-and-bean chili. The sweet, autumnal flavor of the butternut squash balances the spicy, tangy notes in the dish.
Day 5: Parmesan Pork Tenderloin
From the Recipe Creator: I am of Danish descent and love all things pork, both old recipes and new. Here’s a dish I came up with myself. —John Hansen, Marstons Mills, Massachusetts
Nutrition Facts: 1 serving: 388 calories, 19g fat (8g saturated fat), 118mg cholesterol, 472mg sodium, 11g carbohydrate (6g sugars, 2g fiber), 43g protein.
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Day 6: The Cheesecake Factory Pasta da Vinci
From the Recipe Creator: I fell in love with this dish at the Cheesecake Factory and experimented with the ingredients until I could duplicate it. I think mine is just as good if not better! The sauce can be made ahead and refrigerated or frozen. Thaw if frozen and warm gently in a large skillet. Cook pasta and you have a delicious dinner on a weeknight. —Trisha Kruse, Eagle, Idaho
Nutrition Facts: 1-1/2 cups: 634 calories, 31g fat (16g saturated fat), 118mg cholesterol, 706mg sodium, 49g carbohydrate (5g sugars, 3g fiber), 30g protein.
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At The Cheesecake Factory, Pasta da Vinci is one of the most popular items on the menu. Their version uses a rich Marsala wine sauce, but this recipe works just fine with dry white wine.
Day 7: Chicken and Wild Rice Casserole
From the Recipe Creator: While this special chicken and wild rice casserole is perfect for a company dinner, it’s so good that I often make it for everyday family meals. We think it is very nice served with some crusty rolls or French bread. —Elizabeth Tokariuk, Lethbridge, Alberta
Nutrition Facts: 1 cup: 382 calories, 19g fat (8g saturated fat), 98mg cholesterol, 878mg sodium, 26g carbohydrate (3g sugars, 3g fiber), 27g protein.
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Day 8: Beef Burgundy Over Noodles
From the Recipe Creator: I got this delightful beef burgundy recipe from my sister-in-law many years ago and have used it ever since. Whenever I serve it to guests, they always request this. The tender beef, mushrooms and flavorful sauce are delicious over noodles. —Margaret Welder, Madrid, Iowa
Nutrition Facts: 1-1/2 cups: 376 calories, 10g fat (5g saturated fat), 88mg cholesterol, 391mg sodium, 34g carbohydrate (2g sugars, 2g fiber), 32g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat.
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Tender meat in a rich, savory sauce is placed on top of egg noodles for an elegant dinner. The sauce is not overly thick, but still coats the noodles nicely.
Day 9: French Onion Stew
From the Recipe Creator: This recipe takes your basic roast and elevates the flavors with cozy, onion-soup-inspired ingredients for a heartwarming meal. My family loves to enjoy this one on a cold night! —Amber McBride, Grain Valley, Missouri
Nutrition Facts: 1 serving: 473 calories, 26g fat (10g saturated fat), 123mg cholesterol, 869mg sodium, 19g carbohydrate (5g sugars, 2g fiber), 40g protein.
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Day 10: Cornbread Taco Bake
From the Recipe Creator: Cornbread and beef bake together in one casserole dish, making this entree convenient. This Mexican cornbread casserole is packed with tempting seasonings, and the cheese and onions make an attractive topping. —Vicki Good, Oscoda, Michigan
Nutrition Facts: 1 serving: 541 calories, 26g fat (9g saturated fat), 95mg cholesterol, 1491mg sodium, 48g carbohydrate (14g sugars, 5g fiber), 28g protein.
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Day 11: Chicken and Shaved Brussels Sprouts Salad
From the Recipe Creator: We love one-dish meals in my house, and it’s even better when I can meal prep and eat it over several days. This salad is packed with healthy, good-for-you vegetables and plenty of protein, featuring rotisserie chicken, spiced pecans and shaved Parmesan. —Donna Gribbins, Shelbyville, Kentucky
Nutrition Facts: 1 serving: 466 calories, 38g fat (6g saturated fat), 43mg cholesterol, 335mg sodium, 16g carbohydrate (8g sugars, 5g fiber), 19g protein.
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Day 12: Beef Tenderloin and Mushroom Sauce
From the Recipe Creator: When our kids are visiting Grandma, I make this recipe for just my husband and myself. It’s a recipe my mother-in-law has been using for more than 30 years. I especially look forward to preparing it as part of a special Valentine’s Day menu. —Denise McNab, Warminster, Pennsylvania
Nutrition Facts: 1 serving: 417 calories, 32g fat (17g saturated fat), 112mg cholesterol, 659mg sodium, 5g carbohydrate (1g sugars, 1g fiber), 26g protein.
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Beef tenderloins are used for this recipe because they are decadent and will melt in your mouth once seared in butter. The flavorful drippings from the pan create the base for the creamy gravy topping.
Day 13: Cheeseburger Soup
From the Recipe Creator: A local restaurant serves a similar cheeseburger soup but wouldn’t share its recipe with me. I developed my own, modifying a recipe I already had for potato soup. I was really pleased with the way this all-American dish turned out. —Joanie Shawhan, Madison, Wisconsin
Nutrition Facts: 1 cup: 354 calories, 20g fat (11g saturated fat), 70mg cholesterol, 1012mg sodium, 31g carbohydrate (7g sugars, 3g fiber), 14g protein.
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This creamy, cheesy soup perfectly captures the flavor of your favorite diner burger. A few hearty add-ins like carrots, celery and potatoes add to the soup’s warm and comforting vibes.
Day 14: Pierogies and Sausage
From the Recipe Creator: I made this simple recipe one night when I hadn’t planned anything for dinner. It’s convenient because it uses items I usually have on hand. Plus, there’s hardly any cleanup! —Susan Held, Cooksville, Maryland
Nutrition Facts: 2 cups: 402 calories, 17g fat (6g saturated fat), 76mg cholesterol, 1359mg sodium, 40g carbohydrate (12g sugars, 5g fiber), 21g protein.
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Day 15: Char Siu Pork
From the Recipe Creator: The Asian influence here in the Hawaiian islands inspired my char siu recipe. It’s tasty as is, in a bun or over rice. We make it often so we have leftovers to add to fried rice, ramen and salads. —Karen Naihe, Kamuela, Hawaii
Nutrition Facts: 4 ounces cooked pork: 392 calories, 18g fat (6g saturated fat), 102mg cholesterol, 981mg sodium, 27g carbohydrate (24g sugars, 1g fiber), 31g protein.
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Day 16: Pumpkin Lasagna
From the Recipe Creator: I especially like this comforting fall dish because it’s vegetarian. Even friends who aren’t big fans of pumpkin are surprised by this delectable lasagna. Canned pumpkin and no-cook noodles make it a cinch to prepare. —Tamara Huron, New Market, Alabama
Nutrition Facts: 1 piece: 310 calories, 12g fat (6g saturated fat), 36mg cholesterol, 497mg sodium, 32g carbohydrate (7g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 fat, 1 lean meat.
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Canned pumpkin isn’t just for desserts. This savory and cheesy lasagna also has onion and mushrooms added in for more depth.
Day 17: Meatball Stroganoff
From the Recipe Creator: This recipe has fed not only my own family, but many neighborhood kids! They come running when I make this supper. It’s one of those things you throw together after work on a busy day because you know it works. —Julie May, Hattiesburg, Mississippi
Nutrition Facts: 1 serving: 717 calories, 57g fat (30g saturated fat), 172mg cholesterol, 1291mg sodium, 31g carbohydrate (5g sugars, 2g fiber), 20g protein.
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A quick and delicious twist on the classic, this meatball stroganoff uses frozen meatballs to get dinner on the table in just 30 minutes. It can easily feed a crowd if doubled.
Day 18: Cheddar Bay Biscuit Chicken Potpie
From the Recipe Creator: This recipe combines two of my family’s most favorite foods: chicken potpie and Red Lobster’s Cheddar Bay Biscuits! —Lauren Habermehl, Pewaukee, Wisconsin
Nutrition Facts: 1 serving: 570 calories, 35g fat (17g saturated fat), 121mg cholesterol, 1005mg sodium, 41g carbohydrate (6g sugars, 2g fiber), 25g protein.
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Day 19: Pork Schnitzel
From the Recipe Creator: I make big fans whenever I serve this pork schnitzel recipe. German-style schnitzel is usually made with veal. I substituted pork to save money without sacrificing flavor. —Diane Katzmark, Metamora, Michigan
Nutrition Facts: 1 serving: 341 calories, 19g fat (6g saturated fat), 157mg cholesterol, 687mg sodium, 20g carbohydrate (3g sugars, 1g fiber), 21g protein.
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Day 20: Macaroni and Cheese with Chicken
From the Recipe Creator: Prep once and feed the family twice when you double this chicken mac and cheese and freeze half of it. I created it for the people I love most, using ingredients they love most. —Angela Spengler, Tampa, Florida
Nutrition Facts: 1 cup: 586 calories, 37g fat (15g saturated fat), 84mg cholesterol, 889mg sodium, 40g carbohydrate (4g sugars, 2g fiber), 25g protein.
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Day 21: Sweet Potato Nachos
From the Recipe Creator: Whether served for dinner or as part of a game day spread, these loaded sweet potato nachos are always a big hit. —Susan Bronson, Rhinelander, Wisconsin
Nutrition Facts: 1 serving: 414 calories, 17g fat (8g saturated fat), 37mg cholesterol, 411mg sodium, 50g carbohydrate (16g sugars, 8g fiber), 15g protein.
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Day 22: Ground Pork Pasta
From the Recipe Creator:
Nutrition Facts: 1.330 cups: 317 calories, 14g fat (5g saturated fat), 61mg cholesterol, 408mg sodium, 27g carbohydrate (7g sugars, 2g fiber), 21g protein.
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Similar to a ragu or bolognese, this pasta swaps traditional ground beef for juicy, flavorful ground pork. It’s a leaner, less rich option.
Day 23: Cheeseburger Tacos
From the Recipe Creator: Here’s a mashup of two our favorite dinners. Load the shells with all your favorite burger fixin’s. —Taste of Home Test Kitchen
Nutrition Facts: 1 taco with 2 tablespoons sauce: 369 calories, 26g fat (9g saturated fat), 61mg cholesterol, 752mg sodium, 16g carbohydrate (4g sugars, 1g fiber), 18g protein.
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A dish called sour cream chicken initially sounds as though it’s a chicken in cream sauce, but it’s actually a baked chicken dish with a golden, crunchy coating. The sour cream comes in as the base for a creamy, tangy marinade.
Day 24: Chicken Sweet Potato Skillet
From the Recipe Creator:
Nutrition Facts: 1-1/2 cups: 392 calories, 9g fat (2g saturated fat), 62mg cholesterol, 826mg sodium, 47g carbohydrate (15g sugars, 9g fiber), 29g protein.
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This dish has a subtle southwestern vibe thanks to the addition of black beans. It’s a great meal-prep option if you’re looking for healthy, well-balanced dinners.
Day 25: Nacho Casserole
From the Recipe Creator:
Nutrition Facts: 1-1/4 cups: 477 calories, 26g fat (9g saturated fat), 63mg cholesterol, 1119mg sodium, 37g carbohydrate (4g sugars, 5g fiber), 23g protein.
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Kids love this customizable dinner. It’s your call on using nacho-flavored or plain tortilla chips—you really can’t go wrong either way.
Day 26: Curry Chicken and Rice
From the Recipe Creator: I’ve been loving the subtle spice from curry lately, so I incorporated it into this saucy chicken and rice dish. It’s a one-pan meal that’s become a go-to dinnertime favorite. —Mary Lou Timpson, Colorado City, Arizona
Nutrition Facts: 1 cup: 300 calories, 9g fat (4g saturated fat), 78mg cholesterol, 658mg sodium, 27g carbohydrate (2g sugars, 2g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1-1/2 fat.
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Made with a combination of spices like coriander, cumin, turmeric and mustard, curry powder provides many of the classic flavors of Indian cuisine. This dish is flavorful, light and nutritious.
Day 27: Hot Roast Beef Sandwich
From the Recipe Creator: Just like Mom or Grandma used to make—but so much quicker! Store-bought mashed potatoes and gravy and deli roast beef help you turn out this heartwarming combination before you can say, “Order up!” —Ruth Ann Bott, Lake Wales, Florida
Nutrition Facts: 3/4 cup meat mixture with 1/2 cup potatoes and 1 slice bread: 347 calories, 7g fat (1g saturated fat), 75mg cholesterol, 2051mg sodium, 38g carbohydrate (1g sugars, 3g fiber), 30g protein.
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Hot, open-faced sandwiches with velvety roast beef and rich gravy just scream cozy fall dinner. Top with creamy mashed potatoes and horseradish for an extra kick!
Day 28: Cheese Enchiladas
From the Recipe Creator:
Nutrition Facts: 2 enchiladas: 778 calories, 42g fat (23g saturated fat), 106mg cholesterol, 1741mg sodium, 66g carbohydrate (4g sugars, 6g fiber), 34g protein.
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Creamy, cheesy and very family-friendly, these enchiladas are ready to be devoured in just 30 minutes. The enchilada filling is made creamy and delicious with sour cream, onion, parsley, Monterey Jack and cheddar cheese.
Day 29: Gnocchi Shepherd’s Pie
From the Recipe Creator: This creamy mushroom pasta sauce has an earthy flavor that tastes delicious served over pasta, chicken or pork. I like to add bottled sherry and black truffle oil when I have them on hand. —Francine Lizotte, Surrey, British Columbia
Nutrition Facts: 1 serving: 668 calories, 28g fat (13g saturated fat), 133mg cholesterol, 1414mg sodium, 64g carbohydrate (6g sugars, 6g fiber), 38g protein.
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Day 30: Chicken and Dumplings
From the Recipe Creator: Homemade chicken and dumplings from scratch hearken back to my childhood and chilly days when we devoured those cute little balls of dough swimming in hot, rich broth. It’s one of those types of soup you’ll want to eat again and again. —Erika Monroe-Williams, Scottsdale, Arizona
Nutrition Facts: 1-1/2 cups: 470 calories, 24g fat (8g saturated fat), 104mg cholesterol, 892mg sodium, 29g carbohydrate (5g sugars, 2g fiber), 32g protein.
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Day 31: Slow-Cooker Chili
From the Recipe Creator: This hearty slow-cooker chili can cook for up to 10 hours on low in the slow cooker. It’s so good to come home to its wonderful aroma after a long day away. —Sue Call, Beech Grove, Indiana
Nutrition Facts: 1 cup: 260 calories, 8g fat (3g saturated fat), 57mg cholesterol, 712mg sodium, 23g carbohydrate (6g sugars, 7g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable.
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