A Healthy Meal Plan focused on whole food recipes that are easy to prepare and so nutritious! Complete with six meals, one healthier dessert and a printable grocery list, this meal plan is designed to simplify life.

A healthy weekly meal plan, ideal for meal prep for easy weeknight meals

It’s the first Saturday of October, which means we’re here with a brand new healthy meal plan!

Similar to our last meal plan, we have a mix of fall inspired comfort foods and some summer meals mixed in to get us through these between times when we’re both craving light summer fare and rich cozy meals.

To me, this meal plan embodies the perfect combination of foods for this between summer-fall season!

If you’re looking for some healthy side dishes to whip up this week, try out my Air Fryer Curry Cauliflower or my Perfect Roasted Carrots.

Looking for a fun breakfast to enjoy this weekend? Try my Gluten-Free Crepes or my Berry Baked Oatmeal Muffins!

In other news, you probably noticed today’s meal plan is the 30th Healthy Meal Plan we’ve shared!

That’s almost a full year’s worth of meal plans! Remember to peruse the meal plan archive to always have access to fresh meal plans.

Also, if you didn’t catch my Chocolate Peanut Butter Rice Krispie Treats, they’ve been a mega hit internet-wide!!

And now for this week’s healthy meal plan!

As always, let me know if you have any questions or requests.



Asian Baked Boneless Chicken Thighs – One of my most popular chicken recipes to date, this simple yet wildly flavorful Asian chicken thigh recipe covers all the flavors and has just the perfect texture!

Top down image of whole casserole dish of baked chicken thighs with limes and brown napkin off to the side

Special Diet: This easy chicken thigh recipe is paleo. Soy-free, refined sugar-free, and gluten-free for an allergy-friendly meal.

Prep Ahead: Marinate the chicken up to 24 hours in advance. While marinating isn’t necessary, it does result in the most amazing flavor!

Substitutions/Notes: Use liquid aminos or soy sauce instead of coconut aminos if you do soy, and you can swap the rice vinegar for cider vinegar if you’d like. Serve chicken with your choice of side dishes.


Mediterranean Ground Turkey Bowls – These delicious Mediterranean-inspired bowls have generously seasoned crispy ground turkey and can be customized how you like. They’re ready in under 30 minutes and are always a hit, even with children!

Mediterranean Turkey Bowls with ingredients in the background

Special Diet Notes: If you make the bowls with a base of salad greens without hummus, feta, or yogurt, this recipe is paleo & keto friendly.

Prep Ahead: This comes together so quickly! You could make the Middle Eastern Seasoning ahead of time.

Substitutions/Notes: Use any Greek or Indian-inspired seasoning in place of the Middle Eastern Seasoning if you’d like. Za’atar seasoning works fabulously too!


Creamy Tuscan Spaghetti Squash – with sun-dried tomatoes, artichoke hearts, spinach and a delightful dairy-free cream sauce makes for a flavorful healthy side dish or light dinner. Paleo, keto, low-carb, and vegan! Add your favorite protein for a complete meal.

Creamy Tuscan Spaghetti Squash is a healthy flavorful entree or side dish perfect for those who follow a whole food diet. Paleo, keto, vegan, whole30, gluten-free

Special Diet Notes: Recipe is paleo, low-carb, vegan, and whole30 friendly.

Prep Ahead: The spaghetti squash can be cooked up to 4 days ahead of time.

Substitutions/Notes: Swap the canned coconut milk for heavy cream if you don’t like coconut milk. Add your choice of protein for a complete meal. Rotisserie chicken, baked salmon, or ground beef are great options!


Simple Roasted Tomato Soup – This soup is just as its described – simple! All you need are some perfectly ripe summer tomatoes and a handful of other ingredients to make the best tomato soup. It also freezes nicely, which is nice if you happen to get a tomato soup craving in February.

Two bowls of roasted tomato soup.

Special Diet Notes: Recipe is paleo/primal.

Prep Ahead: The vegetables can be roasted ahead of time. This soup also freezes beautifully if you wanted to make extra for a later day.

Substitutions/Notes: Add some protein to make this meal a little more robust if you like. Try my Broiled Salmon Recipe for an amazingly nutritious meal!


Gluten-Free Dairy-Free Hamburger Helper – Nothing says comfort food like this Gluten-Free Dairy-Free Hamburger Helper recipe! Easy to make, so hearty and delicious, this homemade hamburger helper is a classic for those of us who love the boxed version.

Finished Hamburger Helper in a pot with parsley sprinkled on top.

Special Diet Notes: This Hamburger Helper recipe is gluten-free and dairy-free. You can make it grain-free by using grain-free pasta noodles.

Prep Ahead: This meal comes together lightning fast, so no advance prep is needed. It does taste better the longer it sits, so I recommend making it a day or two before you plan to eat it for the best tasting meal.

Substitutions/Notes: Use ground turkey or chicken instead of ground beef. If you aren’t gluten-free, use regular pasta noodles. You can add 1 cup of grated mozzarella cheese or cheddar cheese if you aren’t dairy-free.


10-minute Smoked Salmon Tacos – Forever change your lunches and dinners with this lightning quick smoked salmon tacos recipe! They’re so easy with a smear of cream cheese, some pre-shredded lettuce and a sprinkle of Everything seasoning!

Smoked salmon tacos on white plates with a lemon wedge.

Special Diet Notes: This recipe is paleo and low-carb friendly, depending on the tortilla you use.

Prep Ahead: No need to prep ahead

Substitutions/Notes: If you wanted to forgo the tortilla, you could use the cabbage as a salad base for this. Just thin out the dairy-free cheese spread with some almond milk to make a creamy dressing for the top.


Paleo Pumpkin Blondies – Grain-free chocolate chip Paleo Pumpkin Blondies made with almond flour and maple sugar (or coconut sugar) for a fall-inspired dessert recipe. These delicious healthy blondies are blasted with pumpkin spice flavor and have the most amazing texture!

Stack of grain-free pumpkin bars

Special Diet Notes: This recipe is grain-free and can easily be made sugar-free and dairy-free.

Prep Ahead: No advance prep is needed!

Substitutions/Notes: You can use regular granulated cane sugar, brown sugar, or sugar-free sweetener if you’d like. If you don’t have pumpkin pie spice on hand, just use ground cinnamon. Use sugar-free chocolate chips, dark chocolate chips, butterscotch chips, etc!


Click HERE to print this week’s grocery list!

Grocery list for healthy meal plan week 30

If you’re looking for more weekly meal prep ideas, check out our past meal plans.

Previous Healthy Meal Plans:



Julia Mueller
Meet the Author

Julia Mueller

Julia Mueller is a recipe developer, cookbook author, and founder of The Roasted Root. She has authored three bestselling cookbooks, – Paleo Power Powers, Delicious Probiotic Drinks, and The Quintessential Kale Cookbook. Her recipes have been featured in several national publications such as BuzzFeed, Self, Tasty, Country Living, Brit.co, etc.

Read More

Need Help With Dinner?

View More Dinner Ideas

Join The Discussion

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.