Weekly Meal Plan: 4th Week of October | Healthy Homemade Meals
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Welcome to this week’s homemade meal plan for the fourth week of October!
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As autumn fruits ripen and seasonal produce is harvested, colorful ingredients fill the markets, grocery stores, and even our own kitchen tables.
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With so many fresh ingredients to choose from,
you’d think planning meals would be easy.
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But sometimes, having too many delicious options makes it even harder to decide!
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Everything looks so fresh and inviting that I can hardly pick just one or two things to cook.
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Even as I plan our meals each week,
I get excited thinking about all the dishes I’ll make with this week’s ingredients.
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And I’m already looking forward to cooking with a whole new set of seasonal favorites next week.
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Autumn is often called the season of cheongomabi in Korea,
a traditional expression that celebrates the clear skies and the way our appetites seem to grow as the weather cools.
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Am I the only one whose appetite has suddenly picked up—and whose waistline seems to be following along? 🙂
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With the changing seasons and fluctuating temperatures,
it’s also easy to catch a cold or develop a persistent cough.
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Now that my appetite is back in full force,
I want to make the most of it by enjoying wholesome, nourishing, and comforting meals
—and hopefully stay healthy and well throughout the season.
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I hope we can fill each day with these little positive thoughts and take good care of ourselves, one meal at a time.
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For me, one of the best ways to stay well is to enjoy a balance of everyday staples
and seasonal ingredients throughout the year.
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I love making the most of what each season has to offer while keeping our meals varied, fresh, and nourishing.
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Seasonal Ingredients
- Shiitake mushrooms
- Fresh figs
- Corn
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Weekly Meal Plan: 4th Week of October
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| Table | Morning | Dinner | ||
| Main | Side 1 | Side 2 | ||
| 10/19 (Mon) | Fig & Granola Yogurt | Korean Pork & Kimchi Stir-Fry | Steamed Shishito Peppers with Soy Seasoning | Silken Tofu |
| 10/20 (Tue) | Tomato & Egg Stir-Fry | Salmon en Papillote | Sourdough Bread | Herb-Roasted Baby Potatoes & Zucchini |
| 10/21 (Wed) | Creamy Corn Soup | Zucchini & Tiny Shrimp Rice Pot | Spicy Korean Bean Sprout Salad | Broccoli & Tofu Salad |
| 10/22 (Thu) | Potato, Egg & Tomato Salad | Korean Fish Cake Skewers in Broth | Udon Noodles | Korean Savory Vegetable Pancakes |
| 10/23 (Fri) | Salmon Rice Pot | Spicy Korean Pork Stir-Fry | Shiitake Mushrooms with Perilla Seed Dressing | Cabbage Wraps |
| 10/24 (Sat) | Potato, Egg & Tomato Salad | Korean Fish Cake Skewers in Broth | Udon Noodles | Steamed Eggs with Flying Fish Roe |
| 10/25 (Sun) | Broccoli & Tuna Fried Rice | Shiitake Mushroom Cream Pasta | Fig Salad | Butter-Roasted Potatoes |
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Detailed Plan & Ingredients
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10/19 (Mon)
| Meal | Menu | Ingredients | |
| Breakfast | Fig & Granola Yogurt | Fig, Granola & Greek Yogurt | |
| Dinner | A Meal | Korean Pork & Kimchi Stir-Fry | Thinly Sliced Pork for Bulgogi, Kimchi |
| Side Dish 1 | Steamed Shishito Peppers with Soy Seasoning | Shishito Peppers | |
| Side Dish 2 | Silken Tofu | Silken Tofu | |
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10/20 (Tue)
| Meal | Menu | Ingredients | |
| Breakfast | Tomato & Egg Stir-Fry | Tomatoes & Eggs | |
| Dinner | A Meal | Salmon en Papillote | Salmon, Asparagus, Bell Peppers, Lemon & Onion |
| Side Dish 1 | Sourdough Bread | Sourdough Bread | |
| Side Dish 2 | Herb-Roasted Baby Potatoes & Zucchini | Baby Potatoes & Zucchini | |
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10/21 (Wed)
| Meal | Menu | Ingredients | |
| Breakfast | Creamy Corn Soup | Corn Soup | |
| Dinner | A Meal | Zucchini & Tiny Shrimp Rice Pot | Zucchini, Tiny Dried Shrimp & Rice |
| Side Dish 1 | Spicy Korean Bean Sprout Salad | Bean Sprouts | |
| Side Dish 2 | Broccoli & Tofu Salad | Broccoli & Tofu | |
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10/22 (Thu)
| Meal | Menu | Ingredients | |
| Breakfast | Potato, Egg & Tomato Salad | Potatoes, Eggs & Tomatoes | |
| Dinner | A Meal | Korean Fish Cake Skewers in Broth | Korean Rice Cakes, Fish Cake Skewers & Daikon Radish |
| Side Dish 1 | Udon Noodles | Udon Noodles | |
| Side Dish 2 | Korean Savory Vegetable Pancakes | Onion, Carrot, Mixed Vegetables & Korean Pancake Mix | |
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10/23 (Fri)
| Meal | Menu | Ingredients | |
| Breakfast | Salmon Rice Pot | Salmon & Garlic Chives | |
| Dinner | A Meal | Spicy Korean Pork Stir-Fry | Thinly Sliced Pork for Bulgogi, Gochujang & Onion |
| Side Dish 1 | Shiitake Mushrooms with Perilla Seed Dressing | Shiitake Mushrooms & Perilla Seeds | |
| Side Dish 2 | Cabbage Wraps | Cabbage | |
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10/24 (Sat)
| Meal | Menu | Ingredients | |
| Breakfast | Jamón & Tomato Sourdough Sandwich | Jamón, Tomato & Sourdough Bread | |
| Dinner | A Meal | Korean Soybean Paste Rice Stew with Zucchini | Zucchini, Korean Soybean Paste & Tofu |
| Side Dish 1 | Stir-Fried Shishito Peppers & Anchovies | Shishito Peppers & Dried Anchovies | |
| Side Dish 2 | Steamed Eggs with Flying Fish Roe | Flying Fish Roe & Eggs | |
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10/25 (Sun)
| Meal | Menu | Ingredients | |
| Breakfast | Broccoli & Tuna Fried Rice | Broccoli & Tuna | |
| Dinner | A Meal | Shiitake Mushroom Cream Pasta | Shiitake Mushrooms, Heavy Cream & Onion |
| Side Dish 1 | Fig Salad | Figs & Salad Greens | |
| Side Dish 2 | Butter-Roasted Potatoes | Potatoes & Butter | |
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▶︎ [Ref.] Detailed Text on Naver Blog.
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