Complimentary 7-Day Nutritious Meal Plan for September 30 to October 6

# Free 7-Day Nutritious Meal Plan for September 30 to October 6

As the weather shifts and fall draws near, it’s an ideal moment to concentrate on fueling your body with healthy meals. This free 7-day nutritious meal plan aims to furnish well-rounded nutrition while featuring seasonal produce. Each day features breakfast, lunch, dinner, and a snack, ensuring you remain energetic and content all week long.

## Day 1: September 30

### Breakfast
**Overnight Oats with Apples and Cinnamon**
– 1/2 cup rolled oats
– 1 cup almond milk
– 1 diced apple
– 1 tsp cinnamon
– 1 tbsp honey (optional)

### Snack
**Carrot Sticks with Hummus**
– 1 cup carrot sticks
– 1/4 cup hummus

### Lunch
**Quinoa Salad with Chickpeas and Spinach**
– 1 cup cooked quinoa
– 1/2 cup canned chickpeas (rinsed)
– 1 cup fresh spinach
– 1/4 cup diced cucumber
– 2 tbsp olive oil and lemon juice dressing

### Dinner
**Baked Salmon with Roasted Brussels Sprouts**
– 4 oz salmon fillet
– 1 cup Brussels sprouts, halved
– Drizzle of olive oil, salt, and pepper

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## Day 2: October 1

### Breakfast
**Greek Yogurt Parfait**
– 1 cup Greek yogurt
– 1/2 cup mixed berries
– 1/4 cup granola

### Snack
**Apple Slices with Almond Butter**
– 1 apple, sliced
– 2 tbsp almond butter

### Lunch
**Turkey and Avocado Wrap**
– Whole grain wrap
– 4 oz sliced turkey breast
– 1/2 avocado, sliced
– Lettuce and tomato

### Dinner
**Vegetable Stir-Fry with Brown Rice**
– 1 cup mixed vegetables (bell peppers, broccoli, carrots)
– 1 cup cooked brown rice
– 2 tbsp soy sauce or tamari

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## Day 3: October 2

### Breakfast
**Smoothie Bowl**
– 1 banana
– 1 cup spinach
– 1 cup almond milk
– Topped with sliced fruits and seeds

### Snack
**Mixed Nuts**
– 1/4 cup mixed nuts (almonds, walnuts, cashews)

### Lunch
**Lentil Soup**
– 1 cup lentil soup (homemade or store-bought)
– Side salad with vinaigrette

### Dinner
**Stuffed Bell Peppers**
– 2 bell peppers, halved and filled with a mix of quinoa, black beans, corn, and spices

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## Day 4: October 3

### Breakfast
**Chia Seed Pudding**
– 1/4 cup chia seeds
– 1 cup almond milk
– 1 tbsp maple syrup
– Refrigerate overnight and top with berries

### Snack
**Cucumber Slices with Feta**
– 1 cup cucumber slices
– 1/4 cup crumbled feta cheese

### Lunch
**Caprese Salad**
– Sliced tomatoes and mozzarella
– Fresh basil
– Drizzle of balsamic glaze

### Dinner
**Zucchini Noodles with Marinara Sauce**
– 2 medium zucchinis, spiralized
– 1 cup marinara sauce
– Topped with grated Parmesan cheese

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## Day 5: October 4

### Breakfast
**Scrambled Eggs with Spinach and Feta**
– 2 eggs
– 1 cup spinach
– 1/4 cup feta cheese

### Snack
**Banana with Peanut Butter**
– 1 banana
– 2 tbsp peanut butter

### Lunch
**Chickpea Salad Sandwich**
– 1/2 cup mashed chickpeas
– 1 tbsp mayonnaise
– Lettuce and tomato on whole grain bread

### Dinner
**Grilled Chicken with Sweet Potato Wedges**
– 4 oz grilled chicken breast
– 1 medium sweet potato, cut into wedges and baked

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## Day 6: October 5

### Breakfast
**Oatmeal with Berries and Nuts**
– 1/2 cup rolled oats cooked in water or milk
– Topped with 1/2 cup mixed berries and a handful of nuts

### Snack
**Celery Sticks with Cream Cheese**
– 1 cup celery sticks
– 1/4 cup cream cheese

### Lunch
**Spinach and Feta Quiche**
– Slice of homemade or store-bought quiche
– Side of mixed greens

### Dinner
**Shrimp Tacos with Cabbage Slaw**
– 4 oz shrimp, sautéed
– Corn tortillas
– Cabbage slaw with lime dressing

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