The Meal Plan  for the Week of October 31, 2022

Don’t Be Spooked by these Halloween Recipes

Halloween kicks off the long holiday season with plenty of sweets, treats, and extra food as we gather with family and friends! Check out the recipes below for ideas on how to make Halloween a little bit healthier (but still fun!) this year.


Shepherd’s Pie

A fun, spooky twist on a classic dish! Shepherd’s pie is the perfect comfort dish for fall as the cooler temperatures roll in. It’s nutritious as well! I would recommend using lean ground beef (90% or higher), low-fat milk or a milk alternative, and you could use sweet potato instead of mashed potatoes. Serve with a side salad or other fresh green vegetable to make it a complete meal.


Mini Meatloaf Ghosts with Roasted Halloween Vegetables

I mean…how cute are these meatloaf ghosts?! Not only are they fun, but they are also bound to please everyone around the dinner table this Halloween. If someone in your family doesn’t like spicy foods, you could skip the hot sauce or serve the sauce on the side for dipping. I swapped ground turkey for beef and paired this with Halloween-themed roasted vegetables!


Eyeball Halloween Spaghetti with Italian Turkey Meatballs

This is the perfect dish to get everyone in the Halloween spirit this year! It can also be made in under 30 minutes, which means a simple meal for a busy night. Look for whole wheat pasta, lean ground turkey, and I personally like to use Ragu Simply as marinara because it contains less added sugar than other marinara sauces. Pair with a side salad and you’re good to go!


Halloween Stuffed Peppers

Using the crockpot to cook chicken is one of my favorite prep methods. The chicken always comes out tender, juicy, and flavorful. I usually make a big batch to use it in recipes throughout the week. This means that when you’re ready to assemble these stuffed peppers, the hardest part is taken care of! I would use orange bell peppers, so they look like pumpkins, reduced fat cheddar cheese, brown rice, and low sodium canned black beans.


Graveyard Enchiladas with Cucumber, Tomato and Avocado Salad

Create a spooky and frighteningly delicious meal with this enchilada recipe! Mole, pronounced MOH-lay, is a traditional sauce used in Mexican cuisine. The taste varies depending on how it is made, but it has an earthy, smoky, and sometimes sweet or spicy flavor. This recipe also contains jalapeños, so if your family isn’t a fan of spicy foods, you could always leave those out and use a mild mole sauce or enchilada sauce instead. I would serve this with avocado and salsa on top, and pair with a cucumber, tomato, and avocado salad!

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