Here's a day-by-day meal plan that includes healthy fall dinners you and your family will love! Healthy never tasted so good.
31 Healthy Fall Dinners to Eat Every Night in October
Updated on Oct. 08, 2024
Day 1: Pressure-Cooker Spicy Pork and Squash Ragu
This recipe is a marvelously spicy combo perfect for cooler fall weather—so satisfying after a day spent outdoors. —Monica Osterhaus, Paducah, Kentucky
1/30
2/30
Sloppy Joe Recipe
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
You’ll love this quick, easy and economical dish. Brown sugar adds a touch of sweetness, both for traditional sandwiches on buns or as a down-home topping for rice, biscuits or baked potatoes. —Laurie Hauser, Rochester, New York
Nutrition Facts:
1 sandwich: 439 calories, 16g fat (6g saturated fat), 75mg cholesterol, 1360mg sodium, 46g carbohydrate (17g sugars, 2g fiber), 27g protein.
3/30
Day 3: Tasty Lentil Tacos
Total Time
55 min
Servings
6 servings
From the Recipe Creator:
When my husband’s cholesterol numbers rose, I quickly lowered the fat in our family’s diet. Finding dishes that were healthy for him and yummy for our five children was a challenge, but this fun taco recipe was a huge hit with everyone. —Michelle Thomas, Bangor, Maine
Nutrition Facts:
2 tacos: 365 calories, 12g fat (5g saturated fat), 21mg cholesterol, 777mg sodium, 44g carbohydrate (5g sugars, 6g fiber), 19g protein. Diabetic Exchanges: 2-1/2 starch, 2 lean meat, 1 vegetable, 1 fat.
4/30
Day 4: Pepper-Stuffed Pork Tenderloin
Total Time
1 hour 25 min
Servings
8 servings
From the Recipe Creator:
Spicy stuffing balances the delicate flavor of pork in this dish that looks great on the plate—and tastes even better! —Margaret Allen, Abingdon, Virginia
Nutrition Facts:
3 slices: 201 calories, 8g fat (2g saturated fat), 71mg cholesterol, 492mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 26g protein. Diabetic Exchanges: 4 lean meat, 1/2 fat.
5/30
Day 5: Sweet Potato Chili with Turkey
Total Time
5 hours 20 min
Servings
6 servings (2-1/4 quarts)
From the Recipe Creator:
Swapping ground turkey for ground beef lightens up this chili. —Rachel Lewis, Danville, Virginia
Nutrition Facts:
1-1/2 cups: 243 calories, 6g fat (1g saturated fat), 52mg cholesterol, 606mg sodium, 27g carbohydrate (5g sugars, 7g fiber), 20g protein. Diabetic exchanges: 2 starch, 2 lean meat.
6/30
Turkey Meatballs
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Our children call these "Gramby Meatballs" because the recipe came from my dear mother-in-law. It's a great way to make spinach palatable. I usually make a triple batch, bake them all and freeze the extras for a quick meal later. —Mimi Blanco, Bronxville, New York
Nutrition Facts:
3 meatballs: 234 calories, 10g fat (3g saturated fat), 121mg cholesterol, 568mg sodium, 9g carbohydrate (1g sugars, 2g fiber), 27g protein. Diabetic Exchanges: 3 medium-fat meat, 0.500 starch.
7/30
Day 7: Spicy Chicken Pumpkin Pizza
Total Time
35 min
Servings
2 pizzas (4 pieces each)
From the Recipe Creator:
Think pizza and pumpkin can’t go together? This chicken pumpkin pizza will change your mind. The sweetness of the pumpkin paired with the spice of the chipotle peppers makes for a delicious, balanced sauce. I love that this recipe incorporates healthy ingredients in a fun, family-friendly way. —Julie Peterson, Crofton, Maryland
Nutrition Facts:
1 piece: 225 calories, 9g fat (3g saturated fat), 37mg cholesterol, 504mg sodium, 21g carbohydrate (4g sugars, 3g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1/2 fat.
8/30
Day 8: Dijon-Crusted Fish
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Dijon, Parmesan and a hint of horseradish give this toasty fish lots of flavor. The preparation is so easy, it takes just 5 to 7 minutes to get four servings ready for the oven. —Scott Schmidtke, Chicago, Illinois
Nutrition Facts:
1 fillet: 214 calories, 8g fat (3g saturated fat), 80mg cholesterol, 292mg sodium, 7g carbohydrate (1g sugars, 1g fiber), 28g protein. Diabetic exchanges: 4 lean meat, 1-1/2 fat, 1/2 starch.
9/30
Hearty Beef & Sweet Potato Stew
Total Time
2 hours 40 min
Servings
8 servings (2-1/2 quarts)
From the Recipe Creator:
I have fond memories of growing up in an Irish-Italian family and learning to cook from my grandparents. Beefy stew reminds me of their precious contributions. —Renee Murphy, Smithtown, New York
Nutrition Facts:
1-1/4 cups: 352 calories, 14g fat (4g saturated fat), 57mg cholesterol, 581mg sodium, 36g carbohydrate (14g sugars, 6g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 3 vegetable, 1 starch, 1 fat.
10/30
Day 10: Lemon-Dijon Pork Sheet-Pan Supper
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
Most nights I need something that I can get on the table with minimal effort and delicious results. This sheet-pan supper has become an all-time favorite, not only because of its bright flavors but also because of its speedy cleanup time. —Elisabeth Larsen, Pleasant Grove, Utah
Nutrition Facts:
1 pork chop with 1-1/4 cups vegetables: 516 calories, 17g fat (4g saturated fat), 82mg cholesterol, 505mg sodium, 51g carbohydrate (19g sugars, 9g fiber), 39g protein. Diabetic exchanges: 5 lean meat, 3 starch, 1-1/2 fat, 1 vegetable.
11/30
Day 12: Apple Cider Pork Chops
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
These apple cider pork chops are a must for fall family dinners. I serve them with buttered egg noodles to soak up more of that delicious sauce. The recipe is easy to double when company pops in. —Debiana Casterline, Egg Harbor Township, New Jersey
Nutrition Facts:
1 pork chop: 301 calories, 14g fat (4g saturated fat), 82mg cholesterol, 210mg sodium, 8g carbohydrate (5g sugars, 0 fiber), 33g protein. Diabetic exchanges: 4 lean meat, 1 fat, 1/2 starch.
12/30
Day 13: Winter Vegetable Shepherd’s Pie
Total Time
1 hour 25 min
Servings
10 servings
From the Recipe Creator:
We seem to eat for comfort during the holidays…but comfort foods aren’t necessarily healthy. To make a classic comfort food dish more healthy, I came up with this lovely take: turkey shepherd’s pie. It’s perfect for putting out on your holiday buffet table. —Ann Sheehy, Lawrence, Massachusetts
Nutrition Facts:
1 serving: 314 calories, 11g fat (2g saturated fat), 75mg cholesterol, 654mg sodium, 29g carbohydrate (6g sugars, 5g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 2 starch.
13/30
Day 14: Turkey-Sweet Potato Soup
Total Time
50 min
Servings
4 servings
From the Recipe Creator:
A batch of this soup brings the nostalgic flavors and heartwarming feel of the holidays at any time of year. When I have time to slow-cook it, my whole house smells cozy. —Radine Kellogg, Fairview, Illinois
Nutrition Facts:
1-1/2 cups: 275 calories, 3g fat (1g saturated fat), 65mg cholesterol, 374mg sodium, 39g carbohydrate (13g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch.
14/30
Day 15: Saucy Indian-Style Chicken & Vegetables
Total Time
4 hours 15 min
Servings
8 servings
From the Recipe Creator:
This Indian-style dish seems to develop a devoted following. Prepared sauce makes
it easy to bring the rich flavors of Indian cuisine to your family. Feel free to use more or less tikka masala sauce according to your personal taste. —Erica Polly, Sun Prairie, Wisconsin
Nutrition Facts:
1-1/4 cups: 334 calories, 15g fat (4g saturated fat), 80mg cholesterol, 686mg sodium, 25g carbohydrate (12g sugars, 5g fiber), 25g protein. Diabetic exchanges: 3 lean meat, 2 fat, 1-1/2 starch.
15/30
Day 16: Cheese & Pumpkin-Filled Manicotti
Total Time
55 min
Servings
7 servings
From the Recipe Creator:
Our family adores autumn and anything to do with pumpkins! This warm, comforting recipe is so easy to put together on a cool fall weeknight. When I have time, I make homemade ravioli and tortellini using this same filling. It also works well in stuffed shells. —Mandy Howison, Renfrew, Pennsylvania
Nutrition Facts:
2 stuffed manicotti shells: 392 calories, 16g fat (9g saturated fat), 100mg cholesterol, 704mg sodium, 41g carbohydrate (13g sugars, 4g fiber), 22g protein.
16/30
Day 17: Salsa Black Bean Burgers
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Meatless meals are so tasty when these hearty bean burgers are on the menu. Guacamole and sour cream make them seem decadent. —Jill Reichardt, St. Louis, Missouri
Nutrition Facts:
1 burger: 323 calories, 8g fat (1g saturated fat), 53mg cholesterol, 557mg sodium, 51g carbohydrate (6g sugars, 9g fiber), 13g protein.
17/30
Day 18: Quickpea Curry
Total Time
50 min
Servings
6 servings
From the Recipe Creator:
This colorful curry is a nice change of pace for a busy weeknight. I like to substitute fresh peas for frozen when they’re in season. —Beth Fleming, Downers Grove, Illinois
Nutrition Facts:
1 serving: 390 calories, 8g fat (2g saturated fat), 0 cholesterol, 561mg sodium, 68g carbohydrate (14g sugars, 13g fiber), 13g protein.
18/30
Day 19: Turkey Sausage-Stuffed Acorn Squash
Total Time
1 hour 20 min
Servings
8 servings
From the Recipe Creator:
Finding healthy recipes the family will eat is a challenge. This elegant squash is one we love, and it works with pork or chicken sausage, too. —Melissa Pelkey Hass, Waleska, Georgia
Nutrition Facts:
1 stuffed squash half: 302 calories, 10g fat (5g saturated fat), 43mg cholesterol, 370mg sodium, 42g carbohydrate (11g sugars, 7g fiber), 15g protein. Diabetic Exchanges: 2-1/2 starch, 2 medium-fat meat.
19/30
Day 20: Crispy Tofu with Black Pepper Sauce
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Sometimes tofu can be boring and tasteless, but not in this recipe! Here, the crispy vegetarian bean curd is so loaded with flavor, you’ll never shy away from tofu again. —Nick Iverson, Denver, Colorado
Nutrition Facts:
1 cup: 316 calories, 24g fat (2g saturated fat), 0 cholesterol, 583mg sodium, 20g carbohydrate (8g sugars, 2g fiber), 7g protein.
20/30
Day 21: Black Bean & Sweet Potato Rice Bowls
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I have three hungry boys in my house, so dinners need to be quick and filling, and it helps to get in some veggies, too. This one is a favorite because it’s hearty and fun to tweak with different ingredients. —Kim Van Dunk, Caldwell, New Jersey
Nutrition Facts:
2 cups: 435 calories, 11g fat (2g saturated fat), 0 cholesterol, 405mg sodium, 74g carbohydrate (15g sugars, 8g fiber), 10g protein.
21/30
Day 22: Autumn Pumpkin Chili
Total Time
7 hours 20 min
Servings
4 servings
From the Recipe Creator:
We have this turkey pumpkin chili often because everyone loves it, even the most finicky grandchildren. It’s a definite keeper in my book! —Kimberly Nagy, Port Hadlock, Washington
Nutrition Facts:
1-1/4 cups: 281 calories, 13g fat (3g saturated fat), 75mg cholesterol, 468mg sodium, 20g carbohydrate (9g sugars, 7g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1 fat.
22/30
Day 23: Broccoli Mac & Cheese Bake
Total Time
45 min
Servings
12 servings
From the Recipe Creator:
My husband made a version of this casserole for me on our first date. Over the 11 years we’ve been married, we’ve made
several changes to the
ingredients and now it’s even better than the original. —Lisa DeMarsh, Mount Solon, Virginia
several changes to the
ingredients and now it’s even better than the original. —Lisa DeMarsh, Mount Solon, Virginia
Nutrition Facts:
3/4 cup: 335 calories, 21g fat (12g saturated fat), 61mg cholesterol, 331mg sodium, 25g carbohydrate (7g sugars, 1g fiber), 13g protein.
23/30
Day 24: Quinoa-Stuffed Squash Boats
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
My colorful “boats” with quinoa, garbanzo beans and pumpkin seeds use delicata squash, a winter squash with edible skin that’s cream-colored with green stripes. In a pinch, acorn squash will do—but don’t eat the skin! —Lauren Knoelke, Milwaukee, Wisconsin
Nutrition Facts:
1 stuffed squash half: 275 calories, 8g fat (2g saturated fat), 9mg cholesterol, 591mg sodium, 46g carbohydrate (9g sugars, 10g fiber), 9g protein. Diabetic Exchanges: 3 starch, 1 lean meat, 1/2 fat.
24/30
Day 25: Tuscan Portobello Stew
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
Here’s a healthy one-skillet meal that’s quick and easy to prepare yet elegant enough for company. I often take this stew to my school’s potlucks, where it is devoured by teachers and students alike. —Jane Siemon, Viroqua, Wisconsin
Nutrition Facts:
1-1/4 cups: 309 calories, 8g fat (1g saturated fat), 0 cholesterol, 672mg sodium, 46g carbohydrate (9g sugars, 13g fiber), 12g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1-1/2 fat, 1 lean meat.
25/30
Day 26: Roasted Butternut Squash Tacos
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
Spicy butternut squash makes such a great base for these vegetarian tacos. I’m always looking for quick and nutritious weeknight dinners for my family. These fit the bill and are so delicious! —Elisabeth Larsen, Pleasant Grove, Utah
Nutrition Facts:
2 tacos: 353 calories, 13g fat (3g saturated fat), 13mg cholesterol, 322mg sodium, 54g carbohydrate (7g sugars, 13g fiber), 11g protein.
26/30
Day 27: One-Dish Ground Turkey Sweet Potato Skillet
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This quick one-dish dinner helped keep my husband and me on track throughout the week while we were still learning to balance our busy schedules. — Shannon Barden, Alpharetta, Georgia
Nutrition Facts:
1-1/3 cups: 318 calories, 14g fat (3g saturated fat), 76mg cholesterol, 628mg sodium, 24g carbohydrate (8g sugars, 5g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1-1/2 starch.
27/30
Day 28: Beef Roast Dinner
Total Time
7 hours 25 min
Servings
8 servings
From the Recipe Creator:
Because this healthy dish is slow-cooked, you can use less expensive roasts with results as mouthwatering as the more costly cuts. Change up the veggies for variety, nutrition or to suit your tastes!—Sandra Dudley, Bemidji, Minnesota
Nutrition Facts:
1 serving: 304 calories, 8g fat (3g saturated fat), 101mg cholesterol, 533mg sodium, 19g carbohydrate (4g sugars, 3g fiber), 36g protein. Diabetic Exchanges: 5 lean meat, 1 starch.
28/30
Day 29: Spaghetti Squash & Sausage Easy Meal
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
My son’s favorite dish uses homegrown spaghetti squash, kielbasa, and pico de gallo or salsa. —Pam Mascarenas, Taylorsville, Utah
Nutrition Facts:
1-1/4 cups: 267 calories, 20g fat (8g saturated fat), 44mg cholesterol, 873mg sodium, 11g carbohydrate (5g sugars, 2g fiber), 10g protein.
29/30
Day 30: Veggie Fajitas
Total Time
25 min
Servings
8 fajitas
From the Recipe Creator:
For a scrumptious and super healthy party dish, these colorful, hearty veggie fajitas packed with crisp-tender vegetables are perfect. —Sarah Mercer, Wichita, Kansas
Nutrition Facts:
1 fajita: 375 calories, 21g fat (10g saturated fat), 35mg cholesterol, 853mg sodium, 35g carbohydrate (4g sugars, 3g fiber), 13g protein.
30/30
Day 31: Gourd-geous Halloween Nachos
Total Time
45 min
Servings
10 servings
From the Recipe Creator:
My family loves nachos so much that I sometimes serve them for lunch. To get in the Halloween spirit, I used a pumpkin cookie cutter to cut out chips from pita bread. You can change the cutter shape to match any theme.—Kim Van Dunk, Caldwell, New Jersey
Nutrition Facts:
1 serving: 281 calories, 15g fat (6g saturated fat), 24mg cholesterol, 604mg sodium, 26g carbohydrate (2g sugars, 3g fiber), 12g protein.
