45-Day Meal Plan for Weight Loss and Muscle Gain

This week’s meal plan is full of celebration, with ideas to help kids eat something nutritious on Halloween and to enjoy Mexican flavors for Día de los Muertos on November 1–2.

You’ll also find comforting classics, helpful tips, and simple ideas to make the week smooth and enjoyable.

📅 Food Holidays

There are a few lighthearted food holidays this week—perfect excuses to try something new and make memories.

October 29 is National Oatmeal Day. Start the morning with pumpkin baked oatmeal then bake a batch of oatmeal cookies for later.
November 3 is National Sandwich Day—an ideal time for a hearty fried chicken po’boy or your favorite sandwich creation.
November 4 is National Candy Day. If you want a homemade sweet, try quick microwave caramels for an easy treat.

As the holidays approach, pick up extra baking supplies when you can so you’re not scrambling at the last minute. Double recipes like dinner rolls and freeze half for later. A little planning now will save time and stress later.

Weekly tips

Save pot roast leftovers for shepherd’s pie later in the week.
If you don’t need an entire cake, slice it and place parchment between slices, then freeze for up to three months. Pull out only what you need for a quick dessert.
Feel free to rearrange days to fit your schedule. There are more meal plans available for inspiration.

🍹This week’s cocktail

Two dark blue cocktails in champagne flutes.

Midnight Kiss

The Midnight Kiss is elegant and festive—great for Halloween gatherings. For a spooky presentation, place a few bowls of dry ice around the drink (use caution—dry ice can cause burns). It’s an easy way to add drama to any celebration.

October 29

Bourbon Chicken

Bourbon chicken is a quick, 30-minute meal that delivers deep flavor—perfect over rice or pasta when you want a satisfying dinner with minimal fuss.

melonpan snack bread is unusual and delicious|restlesschipotle.com

Melonpan Bread

Melonpan—Japanese bread wrapped in a cookie-like crust—is fun to make and pairs surprisingly well with savory chicken dishes. It’s a playful side the whole family will enjoy.

Ginger Peach Sorbet

Light and refreshing, ginger peach sorbet is a subtly sweet finish to the meal—bright, clean, and not overly heavy.

October 30

Closeup of meat and vegetables in the slow cooker.

Classic Pot Roast

A true one-pot meal: pot roast with carrots and potatoes slow-cooked until tender. It’s an easy, comforting dinner—and leftovers are excellent for later recipes.

Light Dinner Rolls

These airy, light dinner rolls are a lovely accompaniment—soft, buttery, and perfect for sopping up gravy.

Coconut layer cake with a slice out of it to show the layers

Coconut Cake

Classic southern coconut cake with raspberry between the layers is a rich, nostalgic dessert that’s hard to resist.

October 31

Close up of a cheeseball that looks like a Jack-o-lantern.

Pumpkin Cheese Ball

On Halloween night, a pumpkin cheeseball with crackers and finger foods is an easy way to get some nourishing bites in before the candy arrives—kids love the novelty, and adults do too.

Closeup of finished glazed wings on a platter for the feature image.

Crispy Chicken Wings

Crispy oven-baked wings are simple, satisfying finger food—great for a Halloween spread where guests graze and mingle.

Closeup of Jalapeno Poppers Halloween Mummies.

Mummy Jalapeno Poppers

For grownups who like a kick, mummy-style jalapeño poppers are spicy, cheesy, and festive—an adult-friendly addition to the table.

Closeup of a finished cup for feature image.

Halloween Dirt Cups

Fun and whimsical, Halloween dirt cups are a kid-favorite dessert that’s easy to assemble and perfect for a spooky celebration.

November 1

Mole sauce in an iron skillet with a silver ladle

Chicken with Mole

Mole sauce is rich and surprisingly simple to make. Serve it over grilled or sautéed chicken, or try air-fryer thighs, and pair with rice. Make a little extra chicken to use later in the week.

Pan de Muerto

Pan de Muerto is an anise-scented bread traditionally made for Día de los Muertos. Its fragrant flavor makes it delicious any time of year—try it toasted or as French toast for a special breakfast.

Square of yellow cake with a thick layer of cream on top.

White Chocolate Lime Tres Leches Cake

Lime and white chocolate come together in a tres leches cake that’s bright, creamy, and indulgent—a favorite for any celebration.

November 2

Shepherd’s Pie

Turn leftover pot roast, vegetables, and potatoes into a comforting shepherd’s pie. If you need more mashed potatoes, make or buy extra—this dish is an easy, cozy weeknight winner.