I’m already missing this summer’s tomato mania, now that I FINALLY figured out how to make homemade ketchup. But we’re trucking forward into all things fall when it comes to food.
Buckets of apples (for applesauce, oatmeal apple breakfast bars and the last minute apple crumble), whole pumpkins (soon to become homemade pumpkin puree) and all the fun varieties of squash await us at the local farms and CSA boxes.
And it’s so cheap! Local, pesticide-free squash for just 72¢/lb this week and pesticide-free farm apples for $1.25/lb! If Mr. Crumbs weren’t allergic to the local apples, I’d be buying as many as I could carry…
Which I just might do anyway… 😉
The latest rendition of a four week, frugal real food meal plan for October is celebrating these new flavors while still savoring what’s left of summer whenever possible. You’ll find a few tomato dishes and even more squash ones. Just be sure to swap ingredients wherever you can to save money (i.e. plain potatoes for sweet potatoes or chard for kale).
Fall Eating Plan: October 2014
Notes on this Fall Eating Plan:
- This meal plan is for the average family of four, costing approximately $330. You might need to change portion sizes according to your own family size and budget.
- Meals are based around 2 whole chickens, 2-3 lbs pork roast and 2-3 lbs beef roast.
- The meals within this plan were designed to build off of each other, using leftovers when possible and allowing opportunities for batch cooking (i.e. making one big batch of tortillas instead of making “just enough” on two separate days. Take advantage of this to really lower your budget and reduce time spent in the kitchen.
Fall Eating Plan: Week 1
(S) Whole Roasted Chicken, and Roasted Sweet Potato Wedges
(M) Spinach and Chicken Enchiladas
(T) Kale, Cabbage & Carrot Salad with Sesame Dressing
(W) Faux Risotto
(T) Chicken Noodle Soup with Soaked Whole Wheat/Spelt Bread
(F) Our Favorite Pizza
(S) Chicken Pot Pie
Fall Eating Plan: Week 2
(S) Balsamic Roast Beef over Rice Pilaf
(M) Grown Up Grilled Cheese with a Simple Salad
(T) Squash, Apple & Warm Lentil Salad with Dinner Biscuits
(W) Beef Stroganoff
(T) Roasted Butternut & Coconut Soup with Soaked Whole Wheat/Spelt Bread
(F) BBQ Chicken Pizza
(S) Lemon Caper Chicken
Fall Eating Plan: Week 3
(S) Slow Cooker Pork Carnitas
(M) One-Pot Peanut Sesame Noodles with Veggies
(T) Kale & Delicata Squash Salad with Citrus Maple Vinaigrette
(W) Cheesy-Mexi Lentil Macaroni
(T) Tortilla Soup with Soaked Whole Wheat/Spelt Bread
(F) Our Favorite Pizza
(S) Baked Potato Bar
Fall Eating Plan: Week 4
(S) Autumn Chicken with Roasted Butternut Squash & Barley
(M) Black Bean & Sweet Potato Tostadas
(T) Southwestern Salad with Dinner Biscuits
(W) Spaghetti with Homemade Sauce
(T) Garlic White Bean Soup with Kale with Soaked Whole Wheat/Spelt Bread
(F) Lemony Kale Salad Pizza
(S) Quinoa Stuffed Bell Peppers
Fall Eating Plan: Breakfast
Breakfasts are usually a variety of meals, based largely on what we have in the kitchen and almost always served with fresh fruit. These are a few basic meal ideas, plus some recommended recipes that should align with the ingredients being purchased for the dinners above. Simple meals like breakfast porridge and baked oatmeal can be flavored based on what you have in your own kitchen.
- Eggs (scrambled, fried, baked)
- Breakfast Porridge (with mix-ins based on what you have available)
- Oatmeal Apple Breakfast Bars
- Carrot Bread with & Apples
- Protein Smoothies & Toast
Fall Eating Plan: Lunches
Similar to breakfast, lunches are usually a variety of meals based on what’s in the fridge and pantry and come with a side of fresh fruit. My first suggestion for lunch is always leftovers (unless the leftovers are already slated for another meal), but here are a few additional lunch ideas that are simple and easy to prepare. As a bonus, all of them can be tailored according to what you currently have on hand, and packed either for school or a picnic lunch on the go.
- Healthy Homemade Lunchables
- Stovetop Mac and Cheese
- Pizza Muffins (substitute whole grain flour for gluten-free flours if not restricted on gluten)
- Bean Burritos
- Protein Bars with Homemade Applesauce
Fall Eating Plan: Dessert
Welcome to the newest addition to this Frugal Real Food Meal Plan: Dessert. By far my favorite meal of the day, it’s a shame we haven’t been including options all along! Since the goal is to not consume too much sugar, let’s keep the options minimal. Still, you’ll be able to enjoy delicious fall flavors in either one of these treats.
Looking for more delicious and frugal inspiration? Get more real food meal plans here.