Meal Plan: October 2nd

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editor
@cynthiajordanCynthia Jordan

 
 
 

October!

Is it just me, or has 2022 been flying by? I feel like once October hits, we've got Halloween, Thanksgiving, and Christmas, and before we know it, the year is over! But I digress...

If you're a fall person, then I'm sure you're excited about the pumpkin spice lattes and heading to the pumpkin patches on the weekend, and the best part of October, in my option: apple cider donuts (IYKYK).

This week's menu includes:

  • Hearty fall flavors.
  • Lots of nutritious veggies.
  • Recipes that will have your family asking you to make them again and again.

Keep reading for an exciting week of cooking ahead!


If you make any of these recipes, snap a photo and tag us #feedfeed @thefeedfeed on Instagram or TikTok for a chance to be featured. Happy cooking!
 
 
What You'll Need

Herbs
rosemary
chives
sage
thyme
basil
Fruit & Veggies
lemon
cauliflower
spinach
avocado
cherry tomatoes
mini bell peppers
red onion
snow peas
shallots
garlic
lacinato/Tuscan kale
yellow onion
ginger
shishito peppers
potatoes
cabbage
green onions
zucchini
Dairy and Eggs
sour cream
unsalted butter
heavy cream
parmesan
oat milk
Meat and Protein
ground chicken
sweet Italian sausage
ham hocks
beef bottom roast


Pantry
garlic paste
preserved lemon paste
olive oil
chickpeas
pasta
hemp seeds
white beans
chicken stock or pork stock
grapeseed oil
gochujang
gochugaru
beef stock
apple cider vinegar
liquid coconut aminos
xanthan gum
sugar and brown sugar
sesame seeds
soy sauce
flax seeds
oat flour
baking powder
baking soda
masala chai almond + cashew butter
date sugar
avocado oil or sunflower oil
vanilla extract
Medjool dates
dark chocolate
Spices
cayenne powder
nutmeg
paprika
Chinese five spice
red pepper flakes
 
THE RECIPES
MONDAY Rosemary Lemon Chicken Patties with Parmesan Cauliflower Mash
By @Thedaleyplate

Savory chicken patties, creamy cauliflower mash, and bitter roasted broccoli rabe are paired with tart lemon to help balance the flavors; this is a dinner the whole family will love! Perfect for early fall because it's comforting but not too heavy-you're getting a good amount of veggies with a dish that could easily be carb-heavy. 

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Tuesday Fresh and Light Roasted Chickpea Pasta Salad
By @Wellandfull

Packed with veggies, this pasta salad has crispy roasted chickpeas and creamy avocado.  You'll want to make this all year round, and it's the perfect recipe to customize yourself when you're looking to clear out your fridge at the end of the week!

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WEDNESDAY Herby White Bean Sausage and Kale Soup
By @Breadandbasil

There's nothing better than a big bowl of soup once the cooler months roll around! This easy soup will leave you feeling full and satisfied without feeling too full. The stock get's an extra hit of smoky flavor from the ham hock. Be sure to serve this with warm garlic breadsticks, cracked black pepper, and a mountain of parmesan cheese- it'll feel like you're eating at Olive Garden (if that's your thing)! 

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THURSDAY Spicy Sweet Basil Beef Pot Roast
By @Shelbyykhan

Pot roasts don't have to wait around for a special occasion! This is a great spin on the classic pot roast you ate growing up, with the addition of Asian flavors such as Chinese five spice, gochujang, and apple cider vinegar for sweetness and tang. The basil pulls all the flavors together. We recommend serving this with creamy mashed potatoes so you can use up the unctuous sauce. 

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Gochujang Potatoes
By @Ellielikescooking

Looking for a fun and spicy twist on a potato side dish? Well, here we have a Korean-inspired version that will have you coming back for more! Potatoes and cabbage are pan-fried and cooked in a savory sauce made with gochujang, gochugaru, and soy sauce mimicking the flavors of kimchi. 


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WEEKEND BONUS Chai Zucchini Bread with Dates and Chocolate Chunks
By @Lisathompson

This wholesome zucchini bread is filled with warm chai spices thanks to a dose of Masala Chai Almond + Cashew Butter! It's the perfect afternoon snack or easy breakfast treat you can feel good about eating.


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