Healthy Eating Plan for September

It’s been a couple of months since I’ve shared a frugal real food meal plan with you guys, and that’s a couple of months too long. I’m so sorry!

Although summer is coming to an end (boo!), this is one of my favorite times of year.  Late gardens are still producing various squash, melons are big and juicy and the first of fall apples are being picked.  It’s the perfect overlap in my opinion, of fresh, juicy summer and cool, crisp fall.

If you haven’t enjoyed the taste of summer yet, get it while you still can.  Although this overlap is fun, it is very short time.  All the “fun” foods will be gone soon and we’ll be stuck with hard, sturdy winter squash for what seems like an eternity!

September’s four week, frugal real food meal plan was strategically planned on the current selection at the farmer markets and my own CSA box, lol.  Remember, this meal plan is arranged in order to best fit MY schedule.  Take it and use it as-is, or chop it up with scissors, re-arrange it and glue it back into place so that it best fits your own family’s schedule and activities.

If you get a CSA, allow yourself some flexibility with your vegetables. Make substitutions to fit what you have on hand.

Healthy Eating Plan: September 2014

Notes on this Healthy 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 lbs bacon. You’re welcome.
• 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.

Healthy Eating Plan: Week 1

(S) Caesar Salad with Biscuits
(M) Provencal Soup
(T) Roasted Whole Turned Chicken
(W) Stovetop Spaghetti
(T) Baked Eggplant Parmesan
(F) Chicken Tacos and Coconut Rice

Healthy Eating Plan: Week 2

(S) Sausage/Chicken Creole
(M) Spinach & Chicken Enchiladas
(T) Thai Crunch Salad with Peanut Dressing
(W) Pasta Primavera
(T) End of Summer Minestrone Soup
(F) Bulgur Veggie Burger Sliders
(S) Chicken Salad Sandwiches

Healthy Eating Plan: Week 3

(S) Mexican Corn & Potato Chowder
(M) Veggie Fried Rice
(T) BLT Chopped Salad
(W) Faux Risotto with 5 Summer Vegetables
(T) Garlic White Bean Soup with Kale
(F) Homemade Pizza
(S) Grilled BLT Sandwiches with Roasted Potato Wedges

Healthy Eating Plan: Week 4

(S) Slow Cooker Pork Carnitas
(M) Orange Chicken
(T) Southwestern Salad 
(W) Healthy Baked Ziti with Kale
(T) Spinach Lasagna Soup
(F) Carnitas Tamale Pie
(S) Key West Grilled Chicken

Healthy 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)
• Baked Oatmeal (variety depending on what you have available)
• Zucchini Bread with Carrots & Apples
• Protein Smoothies & Toast

Healthy 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
• Sweet & Savory Pasta Salad
• Homemade Hot Pockets
• Zucchini Fritters
• Tomato & Cucumber Sandwiches

Looking for more delicious and frugal inspiration?  Get more real food meal plans here.

What’s on your Healthy Eating Plan this month?

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