The Monthly Plate · September 2026 meal plan
September Seasonal Menu
Fall New York produce meets game day favorites in this September meal plan, with simple meals for busy fall weeks.
2 adults
~1,300–1,470 cal/day
Budget ~$140
Game day favorites
Game day tip: Monday’s chili and Saturday’s tailgate spread both make great leftovers, and baked wings beat fried without losing the flavor.
Your September meal plan: the 6-day menu and portion guide
Each meal lists the portions to measure, so you land close to the calories shown. Keep in mind that calories are estimates based on standard portions, so brands can shift the numbers a little. Also, meat and fish weights are raw unless marked cooked.
Breakfast~350 cal
Apple Cinnamon Overnight Oats
1/2 cup rolled oats, 3/4 cup 2% milk, 1/2 apple, diced, 1 tbsp walnuts, 1 tsp chia seeds, cinnamon
Prep the night before
Lunch~400 cal
Turkey & Apple Harvest Salad
2 cups mixed greens, 4 oz deli turkey breast, 1/2 apple, sliced, 1 tbsp walnuts, 1 oz feta crumbles, 2 tbsp balsamic vinaigrette
Dinner~520 cal
Game Day Turkey Chili
About 2 cups chili (6 oz lean ground turkey, 1/2 cup black beans, 1/2 cup diced tomatoes, 1/2 cup diced bell pepper, 1/4 cup diced onion, chili seasoning, 1 tsp olive oil, 2 tbsp shredded cheddar, 2 tbsp plain Greek yogurt)
Made for Monday Night Football, extra for Thursday
Snack~100 cal
Apple Slices + Peanut Butter
1/2 medium apple, sliced, 1/2 tbsp peanut butter
Breakfast~370 cal
Pumpkin Spice Protein Smoothie
1 scoop vanilla protein powder, 1/3 cup pumpkin puree, 1 banana, 1 cup 2% milk, cinnamon
Lunch~410 cal
Butternut Squash & Chickpea Bowl
1 cup roasted butternut squash, 1/2 cup chickpeas, 1 cup spinach, 1 oz feta crumbles, 1 tbsp tahini, 1 tsp olive oil
Dinner~550 cal
Sheet Pan Chicken, Brussels Sprouts & Sweet Potato
8 oz boneless chicken thighs, 1 1/2 cups Brussels sprouts, 1 medium sweet potato, 2 tsp olive oil, herbs
About 30 min
Snack~140 cal
Greek Yogurt + Honey + Granola
1/2 cup plain Greek yogurt, 2 tsp honey, 1 tbsp granola
WednesdayMeatless
~1,340 cal
Breakfast~350 cal
Pear & Walnut Yogurt Bowl
1 cup plain Greek yogurt, 1 medium pear, sliced, 2 tbsp walnuts, 1 tsp honey
No cook
Lunch~390 cal
Hummus & Veggie Wrap
1 whole wheat wrap, 1/3 cup hummus, 1/4 cucumber, sliced, 1/4 cup shredded carrot, 1 cup spinach
No cook
Dinner~490 cal
Butternut Squash Mac & Cheese
2.5 oz dry whole wheat pasta, 1 cup butternut squash sauce, 1/3 cup shredded cheddar
Snack~110 cal
Baby Carrots + Hummus
3/4 cup baby carrots, 2 tbsp hummus
Breakfast~380 cal
Egg & Veggie Breakfast Burrito
1 whole wheat wrap, 2 eggs, scrambled, 1 cup spinach, 1/4 cup diced bell pepper, 2 tbsp shredded cheddar
Lunch~400 cal
Leftover Turkey Chili
About 1 1/2 cups leftover chili, 2 tbsp shredded cheddar, 2 tbsp plain Greek yogurt
Always an easy win
Dinner~510 cal
Baked Buffalo Chicken Lettuce Wraps
6 oz cooked shredded chicken, 2 tbsp buffalo sauce, 6 butter lettuce leaves, 1 medium sweet potato, cut into fries, 2 tsp olive oil
Snack~110 cal
Air-Popped Popcorn
3 1/2 cups air-popped popcorn
Breakfast~390 cal
Maple Pecan Overnight Oats
1/2 cup rolled oats, 3/4 cup 2% milk, 1 tbsp maple syrup, 2 tbsp chopped pecans, cinnamon
Prep the night before
Lunch~420 cal
Turkey Club Wrap
1 whole wheat wrap, 4 oz deli turkey breast, 3 slices turkey bacon, 1 cup spinach, 3 tomato slices, 1 tbsp light mayo
Dinner~540 cal
Turkey Sliders & Roasted Broccoli
2 slider patties (5 oz lean ground turkey total), 2 whole wheat slider buns, 1 1/2 cups roasted broccoli, 2 tsp olive oil
Snack~100 cal
String Cheese + Grapes
1 string cheese, 1/4 cup grapes
Breakfast~340 cal
Fall Harvest Egg Muffins
3 egg muffins (3 eggs, 1/2 cup spinach, 1/3 cup diced sweet potato, 1 oz feta crumbles)
Make ahead, grab and go
Lunch~400 cal
Chicken Caesar Salad
3 cups chopped romaine, 4 oz rotisserie chicken, skin removed, 2 tbsp grated parmesan, 1 1/2 tbsp Caesar dressing, 1/4 cup croutons
No cook
Dinner~560 cal
Tailgate Baked Wings + Veggie Tray
6 oven-baked chicken drumettes, 2 tbsp buffalo sauce, 2 celery stalks, 1/2 cup baby carrots, 2 tbsp Greek yogurt ranch dip
Snack~140 cal
Apple Slices + Almond Butter
1/2 medium apple, sliced, 1 tbsp almond butter
Day 7 is all yours. For example, eat out, share a family dinner, or have whatever you are craving. After all, this September meal plan is a starting point, not a rulebook, so feel free to swap any meal for one of your favorites.
Prep tips for your September meal plan
Sunday night: prep the overnight oats
Mix the apple cinnamon oats Sunday night, so Monday’s breakfast is ready when you wake up. Then, repeat with the maple pecan oats on Thursday night for Friday.
Monday: make the chili count
Cook the game day turkey chili Monday and save extra. As a result, Thursday’s lunch is simply a reheat.
Fine-tune the numbers
A free app like MyFitnessPal or Cronometer can fine-tune any of these numbers. Plus, you can log meals right in the Vitality Transformations App.
September meal plan grocery list
September Seasonal Menu · 2 adults · estimated ~$140. Note that pantry staples (salt, pepper, olive oil) are not included. Also, adjust quantities for your household and any meal swaps. Finally, tap the boxes to check items off as you shop.
Fresh groceries for your September meal plan
Pantry and bakery items for your September meal plan
I am not a Registered Dietitian, and these menus simply reflect how I eat. For general nutrition guidance and balanced portions, I recommend the USDA’s MyPlate resources. Above all, listen to your body, and adjust portions and ingredients to fit your needs.
Want a plan built around your real life?
These menus are a great way to jumpstart your routine. However, if you want more personal support, book a free Clarity Call, and we will talk about your goals, no pressure.
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