The Meal Plan for the Week of October 3, 2022

Cooking with Seasonal Produce for Fall

It’s Fall, y’all! September 22 marked the arrival of the autumn equinox. While it may not feel like Fall yet where you live, it does mean that daylight hours are getting shorter and cooler temperatures are on the way. This also means different seasonal fruits and vegetables that you can take advantage of in your recipes!


Slow Cooker BBQ Chicken with Sweet and Savory Shaved Brussel Sprouts Salad

It’s time to dust off the slow cooker to make cozy Fall meals. I love how easy it is to make dinner in a crock pot – set it and forget it! The tender BBQ chicken pairs well with this fresh, seasonal salad. Brussel sprouts and grapes are in season during the Fall months, which means they’re often cheaper to purchase at the grocery store. Use whole wheat buns to make BBQ sandwiches or add a side of brown rice to make it a complete meal!


Harvest Chicken with Sweet Potatoes and Brussel Sprouts

Did you know that peak apple season is September – October? When I was in Virginia, going apple picking was one of the main events of the Fall season! This recipe is the perfect balance of sweet, savory, and tastes like a harvest celebration in your mouth. I also love skillet dinners because they’re super easy to prep and cook. If you want to change it up, you could swap broccoli for Brussel sprouts, and add extra sweet potatoes or serve with rustic, whole grain bread on the side.


Creamy Butternut Squash Pasta

I recently ordered salmon with butternut squash pasta at a restaurant and it was insanely good. So good that it inspired me to find a copycat recipe to share with you all! Butternut squash has a sweet, smooth, and almost nutty flavor that makes a delicious pasta sauce when you blend it down into a puree. The sauce turns out creamy, rich, and nutrient-dense without needing to add additional butter or cream! Pairing it with salmon adds a source of lean protein and makes the dish feel decadent and gourmet without the price tag. Serve this with broccoli, kale, or spinach and sprinkle a few chopped pistachios on top to really make this a winning recipe.



You can’t say Fall without pumpkin being close behind! Pumpkin is a great source of beta carotene, which converts into Vitamin A in the body. This is known to aid in skin and eye health and supports a healthy immune system. You also get a big dose of nutrients from the spinach, which is mixed into the ricotta cheese layer of the lasagna. Creamy, cheesy, and a mild sweetness will have everyone at your table asking for more!


Philly Cheesecake Stuffed Peppers

Onions, bell peppers, and mushrooms are all in season during the Fall! Put them to use in this delicious and easy recipe. Cooking the bell pepper before adding the stuffing helps keep them tender and easy to cut through once the pepper is assembled. A few recipe variation options – use any color of bell pepper, a different type of cheese, and ground beef in place of steak. Enjoy!

About the dietitian

Lizzie, one of EHG's Client Success Managers, completed her Dietetic Certificate and Internship at Lipscomb University in Nashville, TN and is a Certified Exercise Physiologist and Personal Trainer through the American College of Sports Medicine. Her interest in nutrition and exercise field comes from a passion for helping people meet their goals. Being a part of someone’s health journey by listening, providing them with accountability, and encouraging them every step of the way has been the source of her coaching success.

Lizzie Waldo

Engagement Health Group