Free 7-Day Nutritious Meal Plan for October 21-27

# Free 7-Day Nutritious Meal Plan for October 21-27

With the arrival of autumn, bringing vibrant leaves and cooler temperatures, October is a fantastic time to utilize seasonal produce and fuel our bodies with nourishing meals. This free 7-day nutritious meal plan aims to deliver well-rounded nutrition while celebrating the tastes of fall. Each day features breakfast, lunch, dinner, and a snack to help keep you energized and content throughout the week.

## Day 1: October 21

### Breakfast
**Pumpkin Oatmeal**
– 1 cup rolled oats
– 1 cup almond milk
– 1/2 cup canned pumpkin
– 1 tsp cinnamon
– 1 tbsp maple syrup
– Garnish with walnuts and a dash of chia seeds

### Lunch
**Quinoa Salad with Roasted Vegetables**
– 1 cup cooked quinoa
– 1 cup assorted roasted vegetables (zucchini, bell peppers, carrots)
– 2 tbsp olive oil
– 1 tbsp balsamic vinegar
– Salt and pepper to taste

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

### Dinner
**Baked Lemon Herb Salmon**
– 4 oz salmon fillet
– 1 lemon (sliced)
– 1 tsp dried herbs (thyme, rosemary)
– Pair with steamed broccoli and brown rice

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## Day 2: October 22

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

### Lunch
**Chickpea and Spinach Salad**
– 1 can chickpeas (drained and rinsed)
– 2 cups fresh spinach
– 1/2 cucumber (sliced)
– 1/4 red onion (thinly sliced)
– 2 tbsp tahini dressing

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

### Dinner
**Stuffed Bell Peppers**
– 2 bell peppers (halved and seeded)
– 1 cup cooked brown rice
– 1/2 cup black beans
– 1/2 cup corn
– 1 tsp cumin
– Bake until peppers are soft

—

## Day 3: October 23

### Breakfast
**Avocado Toast**
– 1 slice whole-grain bread
– 1/2 avocado (mashed)
– Topped with cherry tomatoes and a pinch of salt

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

### Snack
**Mixed Nuts**
– 1/4 cup mixed nuts (unsalted)

### Dinner
**Vegetable Stir-Fry**
– 2 cups mixed vegetables (broccoli, bell peppers, snap peas)
– 1 cup cooked brown rice
– 2 tbsp soy sauce
– 1 tsp sesame oil

—

## Day 4: October 24

### Breakfast
**Smoothie Bowl**
– 1 banana
– 1 cup spinach
– 1/2 cup almond milk
– Blend and top with sliced fruit and granola

### Lunch
**Lentil Soup**
– 1 cup cooked lentils
– 1 cup vegetable broth
– 1/2 cup diced tomatoes
– Carrots and celery
– Season with herbs

### Snack
**Celery Sticks with Peanut Butter**
– 1 cup celery sticks
– 2 tbsp peanut butter

### Dinner
**Grilled Chicken with Sweet Potato**
– 4 oz grilled chicken breast
– 1 medium sweet potato (baked)
– Served with a side of green beans

—

## Day 5: October 25

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

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

### Snack
**Hard-Boiled Eggs**
– 2 hard-boiled eggs

### Dinner
**Zucchini Noodles with Pesto**
– 2 medium zucchinis (spiralized)
– 1/4 cup pesto
– Cherry tomatoes and grilled shrimp

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## Day 6: October 26

### Breakfast
**Egg and Veggie Scramble**
– 2 eggs
– 1/2 cup spinach
– 1/