October 13th to 19th, 2025
Monday: Baked Scallops & Parmesan Crusted Delicata Squash
Macros for scallops: Serving: 4 scallops with sauce, Calories: 192 kcal, Carbohydrates: 7 g, Protein: 20 g, Fat: 9g, Saturated Fat: 5 g, Cholesterol: 58 mg, Sodium: 294 mg, Fiber: 0 g, Sugar: 0.5 g
Link: https://www.skinnytaste.com/baked-scallops/#recipe
Macros for delicata squash: Serving: 1 /2 squash, Calories: 232 kcal, Carbohydrates: 30.5 g, Protein: 7.5 g, Fat: 11 g, Saturated Fat: 3.5 g, Cholesterol: 10 mg, Sodium: 383 mg, Fiber: 9 g, Sugar: 0.1 g
Link: https://www.skinnytaste.com/parmesan-crusted-delicata-squash/#recipe
Tuesday: Hawaiian Chicken Meatballs with Pineapple Coconut Sauce & Rice
Macros for chicken meatballs: Serving: 4 meatballs with saucewith 1/3 cup sauce, Calories: 353 kcal, Carbohydrates: 17 g, Protein: 27.5 g, Fat: 20 g, Saturated Fat: 13 g, Cholesterol: 132.5 mg, Sodium: 822 mg, Fiber: 1.5 g, Sugar: 9.5 g
Link: https://www.skinnytaste.com/hawaiian-chicken-meatballs-with-pineapple/
Macros for Jasmine Rice: Serving: 1 cup cooked (142g) 210 Calories, 46g total carbs, 0g fat, 4g protein, Fiber 1 g
Tip: I prefer Jasmine rice and use the frozen organic brand from Trader Joe’s. I heat it in the microwave in a glass bowl (I don’t steam it in the bag). I heat it for four minutes and it comes out perfect.
Wednesday: Pumpkin Pasta
Macros: Serving 402g, Calories 459 kcal, Fat: 7g, Sat fat: 1g, Carbs: 67g, Fiber: 5g, Sugar: 7g, Protein: 33g, Sodium: 490mg
Link: https://ohsnapmacros.com/pumpkin-pasta/#recipe
Thursday: Sweet Potato Soup with Sausage & Kale
Macros: Serving: 1 1/3 cups, Calories: 265 kcal, Carbohydrates: 23 g, Protein: 23.5 g, Fat: 8.5 g, Saturated Fat: 2 g, Cholesterol: 66 mg, Sodium: 1236 mg, Fiber: 4 g, Sugar: 7 g
Link: https://www.skinnytaste.com/sweet-potato-soup-with-sausage-and-kale/#recipe
Friday: Fall Steak Salad with Sweet Potatoes
Macros: Serving: 1 salad, Calories: 394.5 kcal, Carbohydrates: 26 g, Protein: 33.5 g, Fat: 17.5 g, Saturated Fat: 4 g, Cholesterol: 95 mg, Sodium: 852 mg, Fiber: 4.5 g, Sugar: 5.5 g
Link: https://www.skinnytaste.com/fall-steak-salad-with-sweet-potatoes/
Saturday: Dinner Out
Sunday: Buffalo Chicken Chili
Macros: Serving: 2 cups (400g), Calories: 335 kcal, Carbohydrates: 14 g, Protein: 21 g, Fat: 16 g, Saturated Fat: 6 g, Cholesterol: 77 mg, Sodium: 860 mg, Fiber: 3 g, Sugar: 4 g
Tips: I lightened up the macros for this recipe, so it’s important you follow these tips for the macros to be accurate. I swapped the cream cheese to 1/3 fat cream cheese from Philadelphia and only used 1/2 cup of cheddar instead of a full cup. Macros do not include optional toppings listed at the end of the recipe.
Link: https://www.halfbakedharvest.com/buffalo-white-chicken-chili/#wprm-recipe-container-131686
Link to download PDF of the Weekly Menu & Grocery List:
https://drive.google.com/file/d/1Mo2-spy4q7WAqu_6NcTqtE5GkKUBUapM/view?usp=sharing
