Healthy meal prep menus by Sweet Savory and Steph. Every month, I release a month’s worth of meal prep for the family. Each week, you can mix-and-match to make a healthy menu that’s best for your family. October’s menu features warm, comfort foods and delicious slow cooker meals.
Use my Canva template to create your monthly meal plan digitally, or print out my menu template and write it by hand. Each week should include 1 healthy breakfast meal prep option, 1 healthy lunch meal prep option, and 3 healthy dinner recipes.
These menus are purely for inspirational purposes only; feel free to make the meal prep menus your own by swapping out my featured recipes with ones that fit your taste and dietary preferences.
Table Of Contents
Healthy Breakfast Options
Pear Walnut Baked Oatmeal
Weight Watchers: 4 points
When it comes to baked oatmeal varieties, the flavor combinations are endless. This pear and walnut baked oatmeal is subtly sweet from the addition of fresh sliced pears, with undertones of cinnamon and maple. Topped with chopped walnuts and more cinnamon sugar, this baked oatmeal is a delicious sweet breakfast, or good enough to have for a sweet snack or dessert. Serve pear and walnut baked oatmeal alone, or alongside yogurt or whipped cream and fruit for the ultimate dish.
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Sweet Breakfast Quinoa Oatmeal
Weight Watchers: 6 points
Quinoa for breakfast? That's right! My Sweet Quinoa Breakfast Oatmeal will change the way you think about breakfast. This recipe uses simple, clean ingredients that are a great way to kickstart your morning. In just a few simple steps you will have a sweet, healthy meal you won't get tired of. This Sweet Quinoa Breakfast Bowl pairs perfectly with fruit, nuts and more maple syrup! Switch up your boring breakfast routine and give this delicious quinoa bowl a try.
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Pigs in a Blanket Breakfast Muffins
Weight Watchers: 2 points
The sweet and savory flavor combination of pancakes and breakfast sausage links come together in these delicious muffins. These make a fun brunch item, an easy grab-and-go breakfast, and awesome meal prep.
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Healthy Pumpkin Spice Protein Smoothie
Weight Watchers: 2 points
Fall is in the air! Skip the expensive fall drinks that are packed with sugar and make your own lightened-up version at home. My Healthy Pumpkin Spice Protein Smoothie is the perfect drink to satisfy your pumpkin spice craving. This smoothie is packed with protein and uses simple ingredients like unsweetened almond milk, plain non-fat Greek yogurt, maple syrup, and pumpkin puree. This recipe is so versatile–make it your next breakfast, snack, or dessert!
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Healthy Lunch Options
Healthy Green Goddess Pasta Salad
Weight Watchers: 4 points
This healthy green goddess pasta salad is the perfect use for those extra herbs you might have laying around: bright and fragrant, this pasta is light and delicious. The perfect side dish alongside a grilled protein, this pasta salad compliments almost any meal with its bright flavors. This pasta salad is packed with vitamins, minerals, and healthy fats from the abundant veggies and herbs used in the flavorful dressing. This is the perfect, easy to make side dish; since the sauce is no-cook, this recipe comes together in minutes.
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Autumn Harvest Mason Jar Salads
Weight Watchers: 6 points
Nothing screams fall flavors more than the components of these Autumn Harvest Mason Jar Salads: roasted butternut squash, dried cranberries, walnuts, goat cheese, fresh apples, and grilled chicken mixed together to create a flavor and textural sensation. And to make the salad even better…it is in a mason jar! This salad is so filling, easy to make, and is filled with gorgeous colors and flavors.
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Healthy Italian Wedding Soup
Weight Watchers: 6 points
In the cooler months when you are craving something warm and comforting for lunch or dinner, look no further than this Healthy Italian Wedding Soup. This is not your average soup: it's packed with flavor and textural components like lean beef meatballs, mini pasta, and fresh spinach. This soup is easy to make, family-friendly, and healthy. Made with all real ingredients, you can feel good about eating this soup and serving it to your family. Enjoy it on its own, or serve it alongside a salad or sandwich for a bigger meal.
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Slow Cooker Shredded Beef
Weight Watchers: 6 points
Slow Cooker Shredded Beef is an easy and delicious way to make a moist, flavorful, and juicy beef filling for tacos, quesadillas or nachos. This is the perfect weeknight meal to change up your Taco Tuesday.
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Be sure to use my Canva template to create your monthly meal plan digitally, or print out my menu template and write it by hand. Tag me in your custom meal plans for the month!
Healthy Dinner Options
Light Slow Cooker Florentine Chicken
Weight Watchers: 5 points
Dinner just got a whole lot easier! Meet your new favorite weeknight slow cooker meal: my Light Slow Cooker Florentine Chicken. This recipe features chicken breast slow cooked with shallots and red pepper strips for three hours. Half & half and parmesan cheese combine to create a decadent sauce you can't get enough of. Fresh spinach ties it all together, leaving you with a home cooked meal that feels like it's straight out of your favorite restaurant! Serve over pasta or with mashed potatoes for the perfect dish your whole family will love.
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Easy Tex-Mex Inspired Skillet Chicken
This is the perfect chicken recipe to use as the base for all of your Tex-Mex inspired dishes; tacos, salads, burrito bowls, you name it. With just some pantry staple ingredients, you can make this easy chicken recipe in under thirty minutes. The spice blend gives this chicken a bright and robust flavor, and is anything but your run-of-the mill boring chicken dish. Make this easy Tex-Mex Inspired Skillet Chicken for your next easy weeknight meal, or weekly meal prep for lunch!
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Crockpot Asian Pulled Pork
Made with lean pork loin and flavored with soy sauce, honey, barbeque sauce and applesauce, this dish is the perfect change-up to your weekly meal plan. Plus, who doesn't love a crockpot meal? Let the crockpot do the work for you.
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Autumn Quinoa Salad
This warm Autumn Quinoa Salad is the epitome of fall flavor: roasted butternut squash, brussels sprouts and shallots are combined with quinoa, cranberries, pecans, and a honey mustard vinaigrette to create a sweet and savory flavor sensation. Autumn Quinoa Salad is a hearty dish, filling enough for meatless main course, or the perfect accompaniment to grilled chicken or your favorite protein. Packed with nutrients and real ingredients, this salad is healthy but flavorful.
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Healthy Beef Stew
Weight Watchers: 7 points
As the weather turns colder, there's nothing more comforting than a homemade stew cooking on the stove. My Healthy Beef Stew will help you beat the winter blues and keep you warm and cozy. Tender pieces of beef come together with baby potatoes, carrots, onion, and a decadent combination of nutrient-dense ingredients for a beef stew that is bursting with flavor. If you don't think beef stew is "your thing"–you should think again. This Healthy Beef Stew is everything I love about lightened-up cooking, and you're sure to love it too.
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Healthy Slow Cooker General Tso’s Chicken
Fakeout takeout at home, but make it in a slow cooker! That's the beauty of this recipe for Healthy Slow Cooker General Tso's Chicken. This recipe features chunks of chicken breast, lightly pan fried and then slow cooked in a sweet and savory sauce made with Hoisin sauce, brown sugar, soy sauce, ginger, and garlic. Perfect to feed a family or to prep for one for lunches for the week; serve with rice, cauliflower rice, and a vegetable for the ideal meal. Just like takeout, but healthier.
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Easy Weeknight Shrimp Marinara
Weight Watchers: 5 points
This Easy Weeknight Shrimp Marinara is fancy enough to serve to guests, but easy enough to make mid week. Shrimp is cooked in a simple yet delicious tomato sauce and finished with fresh basil and parsley for extra flavor. Add this Italian inspired shrimp dish to your meal rotation; minimal ingredients, easy to make, and easy to clean up! Serve over pasta or with a starch and veggie for a complete meal.
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Healthier Chicken Pot Pie
Weight Watchers: 8 points
This healthier chicken pot pie is made without the use of any creamy canned soups. Topped with crescent roll dough, it couldn't be easier to throw together. This recipe is lightened up, but not on flavor!
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Healthy Pasta with Butternut Squash and Sausage
Weight Watchers: 11 points
This Healthy Pasta with Butternut Squash and Sausage is the perfect comforting fall meal. Tender pieces of butternut squash come together with browned hot Italian chicken sausage, spinach, onion and parmesan cheese to take this pasta dish to the next level! The ingredients are simple and clean, so you can feel great about adding this meal to your weekly dinner rotation. The best part about fall is all of the great flavors and ingredients that come into season. You are sure to impress with this healthy and delicious meal!
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Healthy Sweet and Sour Meatballs
Weight Watchers: 2 points
The perfect holiday appetizer for a crowd, or a delicious option for dinner: these healthy sweet and sour meatballs are a must-make! These meatballs are super easy to make, with minimal ingredients and mostly pantry staples. Reminiscent of traditional sweet and sour meatballs, they taste indulgent and decadent, but are made with "better for you" ingredients. Whether you are on a health journey or not, you are sure to love these healthy sweet and sour meatballs.
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Asian-Inspired Healthy Ground Beef Tacos
Weight Watchers: 6 points
Who doesn't love tacos? My Asian-Inspired Healthy Ground Beef Tacos are sure to be a hit. You won't ever make a boring taco again! A simple beef mixture is topped with a homemade slaw and a spicy mayo to give you a meal that is bursting with flavor. Opt to serve with sesame seeds and your favorite low-carb tortillas or wraps for a protein-packed dinner that will leave you with zero guilt. The best part about these tacos is that they're a great way to spice up your dinner routine and serve a meal that's quick & family friendly.
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Skinny Florentine Chicken Meatballs in Pan Sauce
Weight Watchers: 3 points
Your favorite chicken dish turned into meatballs! My Skinny Florentine Chicken Meatballs in Pan Sauce take chicken meatballs to the next level. This pan sauce is decadent yet lightened-up, utilizing ingredients like reduced fat cream cheese, reduced sodium chicken broth, shallots and lemon. Fresh spinach is added to balance it all out and add an extra dose of healthy ingredients. The recipe makes 20 meatballs, so there's plenty to share–or keep it all for yourself for the rest of the week!
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Be sure to use my Canva template to create your monthly meal plan digitally, or print out my menu template and write it by hand. Tag me in your custom meal plans for the month!
Don’t let the busy month filled with candy and house parties derail you from your health goals. Planning your custom meal plan for the month allows you more time to enjoy everyone’s favorite season and less time worrying about what to eat.
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