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Fall Foods in Your Meal Plan

Oct 2011
There's more to October than Halloween candy this year. Our meal plan is packed with seasonal foods that are both healthy and tasty!

Breakfast

English Muffin with Fruit

  • Calories406
  • Carbohydrates45 g
  • 1 English muffin, cut in half and toasted
    • Spread 2 tablespoons almond butter on top of English muffin (one tablespoon on each half)
  • 1 cup whole strawberries
  • 8 ounces coffee
    • 1 packet artificial sweetener
    • 2 tablespoons 2% reduced fat milk
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Lunch

Tomato Basil Soup with Chicken

  • Calories429
  • Carbohydrates56 g
  • 1 cup Tomato Basil Soup with Chicken
  • 3 whole wheat (unsalted) crackers
  • 1 apple
  • 2 tablespoons shelled pistachio nuts
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Afternoon Snack

Grapes and Cheese

  • Calories128
  • Carbohydrates21 g
  • ¾ cup red or green grapes
  • 1 piece light string cheese
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Dinner

Cumin Pork with Sweet Potatoes and Spiced Butter

  • Calories482
  • Carbohydrates53 g
  • Cumin Pork and Sweet Potatoes with Spiced Butter
    • 3 ounces cooked pork
    • ½ sweet potato
    • 1 tablespoon of topping
  • 1 ½ cups Steamed vegetables (mix of broccoli and cauliflower)
    • Add 2 teaspoons trans free margarine to melt on top for flavor
    • May also want to season with a small amount of lemon juice and pepper
  • 8 ounces Fat-free (skim) milk
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Evening Snack

Pumpkin Seed Cluster Snack Mix

  • Calories110
  • Carbohydrates19 g
  • 1/3 cup Pumpkin Seed Cluster Snack Mix
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Need to Adjust the Meal Plan?

Tips to alter carbohydrates and calories in this one day meal plan.

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Nutritional Information for the Meal Plan

  • Calories 1605
  • Carbohydrates 198 g
  • Protein 80 g
  • Fat 59 g
  • Saturated Fat 12.4 g
  • Cholesterol 115 mg
  • Sodium 1645 mg
  • Dietary Fiber 33 g

Featured Cookbook

15-Minute Diabetic Meals

by Nancy S. Hughes

What can you cook in 15 minutes? A lot! Don't let meal time feel like a chore. This cookbook provides time-saving recipes that are fun to make and can be prepared in 15 minutes or less.

Photo: Burwell and Burwell Photography - Cumin Pork and Sweet Potatoes with Spiced Butter from 15-minute Diabetic Meals.

Featured Article

Our Favorite Fall Foods List

Check out our list of favorite fall foods for you and your family. We'll give you practical advice for incorporating these nutrient-rich, seasonal foods into your meal plan.

On-The-Go Tips

Short on Time?

Too busy to get a home-cooked meal on the table? We've got an answer to solve your problem! Also, instead of turning to the candy bowl this month, check out better snacking options.

About Our Meal Plans

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

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Adjust October's Meal Plan

Find tips to adjust the amount of carbohydrate and calories in this month's meal plan.

Read More

How Many Calories?

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

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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.

See More Meal Plans

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