Quantcast

Light & Healthy Meals for October

Oct 2014
Keep your meals light and healthy this fall with these tasty recipes and snack ideas!

Nutrition Information for the Meal Plan

  • Calories 1640
  • Carbohydrate 180 g
  • Protein 84 g
  • Fat 72 g
  • Saturated Fat 13.7 g
  • Cholesterol 68 mg
  • Sodium 1485 mg
  • Dietary Fiber 37.5 g

Photo: Spaghetti Squash with Pine Nuts and Sage from the Diabetes Comfort Food Cookbook. Photographer: Renee Comet.

Adjusting the Meal Plan

Our One Day Meal Plan may not exactly fit your individual needs, so we’ve provided some ideas for adjusting the amount of carbohydrates and calories.

Read More

Grocery List

A complete list of groceries to save time and help you follow this month's meal plan.

View List

See More Meal Plans

See all of the meal plans that we have published to date.

Browse

How Many Calories?

Calculate the number of calories you should eat each day to maintain your present body weight:

Please select an option before you continue.
Calculate My Calories

I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house.

I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moderately active.

I am very active every day in addition to doing my usual activities. For example, I walk more than 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's very active.

How Many Calories?

This number estimates how many calories you should eat per day to keep your body weight where it is now.

If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.

Calculate My Calories

*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.

About Our Meal Plans

Learn about the nutrition guidelines we follow to create our one-day meal plans.

Read More