Plan ahead to feed your family well this month with 31 days of healthy family meals to try. Each is kid-friendly and parent-approved and includes straight forward ingredients and easy methods…because I know we can all use as much help as we can get these days!
Easy Family Meals for Fall
I hope this meal plan helps give you some ideas for what to feed your family this month. There are ideas for each meal of the day, and a simple system to reduce your mental load in the planning process too.
My goal with my monthly meal plans are to offer ideas that might work for this time of the year, and to share my approach of using a “meal rotation” as a way to simplify the process.
How to Use this Meal Plan
This plan is built on the idea of themes, so there are general categories that rotate throughout the month. This builds in familiarity for the kids and narrows down the decisions that we have to make. Which is so much easier for our brains!
You can use my plan, make your own, or pick and choose as you like. There’s no one right way!
TIP: My Happy Family Meals ebook is a full guidebook with grocery lists, tips, and schedules. Check that out if you need more guidance!
October Week 1
I always aim to have 1-2 foods on the table that the kids usually likes to ensure a happy dinner for everyone…even if that’s just a simple side of a fruit they like. So round these meals out with simple sides (and condiments!) as needed for your crew.
Breakfast Ideas
Fresh Apple Pancakes
These apple pancakes are hearty and filled with freshly shredded apples and oats, so expect them to have a lot of texture!
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Easy Pumpkin Oatmeal
You can make this in about 15 minutes on any morning, or make the whole recipe ahead and simply warm right before serving. See the Notes for variations to make it with other types of oats.
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Healthy Pumpkin Bars Recipe
These bars are tender when warm out of the oven, so do be sure to let them cool completely before slicing.
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Lunch Ideas
Vegetarian Rice and Beans Burritos
You can make and serve these at the same time, or prep them ahead of time and warm up quickly for an easy meal. You can vary the beans in these simple burritos. Serve them with salsa and/or sour cream.
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12 Best Easy Sandwiches for Kids
Below is the recipe for the Avocado Egg Salad, with the other ideas in the Notes section for easy reference. Add fresh fruit, an applesauce pouch, canned fruit cup (in 100% juice), easy veggies for lunch, milk, and/or water to any lunch to round it out.
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20 Easy Cold Lunch Ideas For Kids (that Work at Room Temp!)
Below is the recipe for the Sesame Noodles. The rest of the ideas are in the Notes so you can print them all for easy reference.
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Snack Ideas
Mini Pumpkin Chocolate Chip Muffins (Healthy and Easy!)
These whole grain muffins have delicious pumpkin flavor and just enough chocolate chips. They're moist and a great breakfast or snack to share with the kids. (Adapted from Eating Well.)
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So Easy Sliced Baked Apples
We like these apples warm or cold out of the fridge, so see what your kids like best!
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Healthy Sweet Potato Pudding (2 Ingredients!)
You can also use plain Greek yogurt and sweeten to taste with maple syrup.
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Dinner Ideas
One-Pot Pesto Chicken and Rice
With a quick cooking time and easy method, this Pesto Chicken and Rice is a delicious family meal to share. It's flavorful, versatile, and just so delish.
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Vegetarian Quesadillas with Beans and Cheese
You can make as few or as many of these easy quesadillas as you like.
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Quick Butternut Squash Pasta with Sausage
This easy skillet dinner is super cozy and super versatile. You can use freshly diced butternut squash or precut squash from the store and frozen peas or broccoli according to what you have or prefer. See the Notes for vegetarian options.
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Favorite Pizza Rolls (with Spinach and Cheese)
Be sure to grease your pan well and roll the dough up fairly tightly around the fillings for best results. (But it's okay if they don't look perfect when they go into the pan!)
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Vegetarian Bean Chili (Big Batch)
When serving this to a little one, I like to drain off much of the broth. This makes it a little easier (and less messy) for them to eat. If your family likes spice, add in a dash or two of cayenne pepper.
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Easy Cornbread Muffins
Moist and nutritious, these healthy cornmeal muffins are an easy side, quick breakfast, or yummy snack.
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October Week 2
Add a favorite veggie (even warmed frozen peas) to round out any of these easy family dinners.
Breakfast Ideas
Favorite Sweet Potato Smoothie
This quick smoothie is an easy way to serve up a veggie-packed breakfast or snack. Plan to make the sweet potato ahead of time so you can pull this together in minutes.
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Pumpkin Chocolate Baked Donuts
Share a batch of flourless chocolate baked donuts for breakfast, snack time, or dessert. They're easy enough that the kids can help make the batter!
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Overnight Steel Cut Oatmeal Recipe with Apples
You can make this overnight the and enjoy it for breakfast the following day, or make a whole batch ahead and eat it throughout the week.
*To do this overnight, choose the LOW heat option and cook time.
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Lunch Ideas
Easy Cheesy Rice (with Veggies!)
This Cheesy Rice recipe has four options to add in veggies and has been a staple of my family's diet for a few years now. It's SO easy, versatile, and stores wonderfully in the fridge. And it's downright delish!
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Favorite Salmon Salad Sandwich
This salmon salad is packed with protein, healthy fats, and calcium and can be used as a dip or a spread for sandwiches. We use homemade relish in this recipe, but you can use any that you like the flavor of.
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Easy Butternut Squash Hummus
You can use canned squash or whole squash that you’ve roasted and pureed.
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Snack Ideas
Easy Homemade Granola Bars
We like to have these granola bars as a snack or toddler breakfast with milk or a smoothie—and they're an excellent lunch box component too. You can make them plain or choose a flavor to add!
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Soft-Baked Sweet Potato Cookies
Bake up an easy batch of Sweet Potato Cookies for a fun dessert to share with the kids for Thanksgiving, Christmas, or any day of the week.
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Fluffy Sweet Potato Muffins
Tender and moist, these muffins are lightly sweetened with warm spices. Plan to prepare the sweet potatoes at least an hour—and up to 3 days—before you start making the muffins to allow time to cool. You can make these plain, with chocolate chips, or with lemon zest.
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Dinner Ideas
20-Minute Stir Fry Noodles
Try this quick family dinner the next time you're craving fresh comfort food—and want to please the entire family! You can add a protein to this dish if you'd like. See the Notes for options.
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Sweet Potato and Cheese Quesadillas
Serve these quesadillas with salsa, sour cream, and/or guacamole as desired. You can leave them as simple vegetarian quesadillas or add in a protein like chicken or beans.
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Easy Baked Chicken Tenders
These crispy Chicken Tenders are fast and versatile. To make these with panko breadcrumbs, use 1 cup and stir ¼ teaspoon salt into the flour before you dredge the chicken.
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Easy Red Lentil Soup
With plant-based protein and Vitamin C-rich veggies, this brightly flavored Red Lentil Soup—with sweet potato, ginger, and coconut— is a perfect fast family dinner ready in less than 30 minutes.
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Easy Snack Dinner (to Share with the Kids!)
You can do a big family-style platter or individual ones for the kids depending on your preference. Add anything else that sounds appealing and know that the nutrition info will vary according to what you use.
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October Week 3
Try serving some dinners family style and allow everyone to help themselves to the foods they want to eat.
Breakfast Ideas
Healthy Breakfast Bars with Jam
Use Sunbutter to make these nut-free. You can cut these into smaller bars if desired. If you want them a little softer, serve them at room temperature rather than chilled.
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Baked Oatmeal Cups
Transform plain oats into a yummy and easy-to-eat finger food with this baked oatmeal cups recipe. You can double the recipe to make more if desired.
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Healthy Banana Cookies (to Share with the Kids)
These are an easy whole grain cookie to share with the kids—they're a great baby cookie! Try them for snack, dessert, or as a breakfast cookie
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Lunch Ideas
Mini Egg Muffins with Cheese and Veggies
These tender Egg Muffins are packed with protein and vitamins—and can be made ahead of time! Add any veggie you like, whether carrots, butternut squash, broccoli, or spinach.
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DIY Pizza Lunchables
Have more fun with lunch with this super quick and easy Pizza Lunchable idea. It's one of our favorite copycat recipes that makes it less expensive to recreate Lunchables at home…that you can even customize!
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Roasted Sweet Potato Hash
Try this easy breakfast-for-dinner idea the next time you need a super easy and nutritious family dinner.
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Snack Ideas
Soft Roasted Chickpeas with Cinnamon
If you start with dried beans in this salty-sweet snack, make sure to cook them until they are very tender. If making these for a kiddo under one, use maple syrup instead of honey or skip the sweetener all together.
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Baked Apple Donuts
Made with minimal added sweeteners and fresh apple flavor, these baked donuts are a nutritious breakfast or snack to share.
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Butternut Squash Muffins
These moist muffins are great on their own or topped with butter, honey, or apple butter. Try them for breakfast, snack, or as a side for dinner.
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Dinner Ideas
Easy Stuffed Peppers Skillet
You can use whichever type of rice your family likes best. We rotate through short grain brown rice, basmati, and jasmine. Adults may want to top their portions with shredded fresh basil and/or crushed red pepper.
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Easy Vegetarian Burrito Bowls
Transform pantry staples into the yummiest homemade Vegetarian Burrito Bowls with this easy recipe. (Prep the rice, beans, and veggies ahead if you can or want to. They store well in the fridge and simply need to be reheated.)
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5-Ingredient Butternut Squash Mac and Cheese
Use your family’s favorite shape and type of pasta in this recipe. (We like elbows or mini shells!)
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Favorite Alphabet Soup
You can use ABC pasta, orzo, pastina, or ditalini—or any other very small pasta shape in this Alphabet Soup recipe. And you can start with fresh or frozen veggies. See below for options.
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Easy Butternut Squash Apple Soup
With a quick cooking method and the creamiest texture, this easy Butternut Squash Apple Soup is a family favorite. It is great for babies on up to adults, is dairy-free and packed with vegetarian protein, and just tastes so good. We love this with buttered toast or crackers.
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October Week 4
Challenge the kids to be in charge of setting the table or helping you chop to involve them in the dinner prep.
Breakfast Ideas
Easy Breakfast Burritos
With just 4 simple ingredients, these easy Breakfast Burritos can be made ahead and reheated, or made in minutes and served right away. They're a protein-packed breakfast to share with the kids.
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Halloween Breakfast Idea: Easy Halloween Toast!
Halloween Toast is the ultimate Halloween Breakfast. Learn how to make it in just minutes using basic ingredients and a super easy method!
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Easy Homemade Granola (Added Sugar Free)
This healthy granola recipe uses applesauce for sweetness and bakes at a lower temperature to lower the risk of burning around the edges. Plus, find an option to make it without added sugar id desired.
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Lunch Ideas
Easy Taco Roll Ups
This super simple riff on tacos takes just minutes to make, is really satisfying, and is great for lunch, dinner, or even snack. (This makes 6 rolled-up tacos, so you can adjust this as needed for your family.)
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Easy Avocado Pasta
With a creamy, veggie-packed sauce, this easy Avocado Pasta is packed with kid-friendly flavor and nutrients. And the whole recipe can be made in about 10 minutes of cooking time.
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Homemade Veggie Nuggets (with 3 Veggies!)
I like to prep the veggies and rice ahead of time so that the process of making the nuggets is a little quicker. You can of course do it all at once though!
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Snack Ideas
Simple Green Smoothie
Frozen bananas give the smoothie a creamy, naturally sweet base, though you can make this with a fresh banana as long as the other fruit is frozen. It’s easy to add whatever berries or fruit you have on hand, so customize it for your kiddo.
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Favorite Healthy Halloween Treats and Snacks
Try one of these fun ideas for Halloween snack or to share with friends. Below is the recipe for the green smoothie with the face. The rest of the ideas are in the Notes for easy reference.
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Sweet Spinach Muffins with Banana
These healthy muffins taste like a delicious banana muffin, but with the added nutrition of a big handful of spinach. These store well, so you can make them ahead of time and pull them out of the fridge or freezer to serve.
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Dinner Ideas
Vegetable Stir Fry with Rice and Tofu
I like to use vegetables like carrots, broccoli, bell peppers, and snap peas in this easy recipe. Plan to cook the rice ahead of time or to get it started first.
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Slow Cooker Chicken and Bean Tacos
With a short ingredient list and a veggie-loaded sauce, these Slow Cooker Chicken Tacos are such a delicious family meal. (You can even make it in the Instant Pot for dinner in just 25 minutes.)
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4-Ingredient Sausage Pasta (with Broccoli)
This pasta recipe is quick and delicious and the flavor from the sausage is really key. (Just a heads up that you'll need to reserve a little of the pasta cooking water, so keep that in mind BEFORE you drain the pasta.) Chicken sausage is usually leaner than pork, so when making this with chicken sausage, I like to add butter or olive oil before serving.
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Easy Sausage Meatballs
Add more flavor to your next batch of meatballs with this easy Sausage Meatball recipe. (Feel free to freeze half of the batch to use in a future meal.)
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Slow Cooker Black Bean Soup
Use the crock pot to cook up a hearty and nutritious Slow Cooker Black Bean Soup with veggies and lots of kid-friendly flavor. It's easy, versatile, and a great freezer meal
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This post was first published October 2019.
Thank you for this! I love that you grabbed items that are in season-so much butternut squash and pumpkins from our last couple of weeks of our CSA!
Yes, it’s the same for us!