7-Day Vegan Fall Meal Plan (weight loss or maintenance) - 2ShareMyJoy

7-Day Vegan Fall Meal Plan (weight loss or maintenance)

Do you enjoy fall as much as I do?

The cozy weather, delicious soups, stews, and chilis, my favorite soy chai latte, walking outside when the leaves turn colors…

Today I would like to share a simple, yet delicious, vegan fall meal plan that is also gluten free. I usually make sure to add starches, vegetables, and beans (or lentils) to each recipe to create a balanced meal. You don’t need to start a vegan diet to try this healthy fall meal plan.

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If you would like to lose weight during fall, give this meal plan a try! You can also view my weight loss meal plans here.

healthy fall and winter meal plan that is gluten free and vegan. You can use this meal plan for meal prep, for weight loss, or weight maintenance #weightloss #mealplan #vegan #fall #glutenfree

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Nutrition of the Vegan Fall Meal Plan

Below you will find a nutritional overview of the fall meal plan. I entered the breakfast, smoothie, stew for lunch, and chili for dinner to my free cronometer tool.  You will consume about 1700-1800 calories per day and all of your nutritional needs are met (except the B3 which will increase if you eat more for weight maintenance).

Depending on your activity level this might not be enough food for you. You can use this meal plan as a weight loss meal plan or as a normal weight maintenance meal plan. Please read the instruction below.

Weight Loss

If you would like to lose weight this fall, simply follow this meal plan and add an exercise routine. You should be able to lose 1-2 pounds per week. If you don’t lose weight immediately, do not restrict eating healthy food. Try adding more exercise to your day.

Decreasing food for the sake of weight loss will A) just be a fad diet that doesn’t work and B) lack important nutrients and cause you to run the risk of deficiencies! As you can see above, eating less calories will start to decrease some nutrients like potassium, selenium, B vitamins, and so on. It is better to get into a habit of exercise to burn more calories. Building muscles will also help you burn more calories in a resting state.

You do not have to go to the gym or exhaust yourself. Start with walking 10 minutes per day and increase weekly until you walk 30-40 minutes per day. I also like to do workouts at home (with dumbbells) and some suggestions are at the end of this post.

Weight Maintenance

If you don’t want to lose weight you can add more food to the meal plan. Here are some ways to increase calories:

  • Increase breakfast by 200 calories: Add 1 banana, 1/2 cup more oats, and 5 more almonds.
  • Add 100 calories by eating 1 banana as a snack during the day
  • Double up on dinner (this adds between 300-400 calories)
  • Double up on the smoothie (this adds 300 more calories)

Example: I know I burn about 2300 calories per day, so I would double my dinner and double up on the smoothie. Look below to see the nutritional rundown and also see that all nutritional needs are more than covered with added calories (Yes, I get almost 90g of protein per day from a vegan diet! That is double the recommendation).

Note: I get vitamin D from the sun (and supplement during winter) and I take a weekly B12 vitamin. Please read more about supplements and deficiencies here.

Fall Fruit and Vegetable List

To save money on groceries it is always a good idea to buy seasonal produce. I always meal plan according to the season or by sales in the stores I shop in. I also like to use simple ingredients and cook in 30 minutes or less. Below are some vegetable and fruit ideas you can buy during fall season:

Sweet potatoes, brussel sprouts, apples, potatoes, winter squash, cauliflower, pumpkin, kale, green beans, broccoli, and more.

Now let’s get into the meal plan! PIN THIS MEAL PLAN TO SAVE>>


This vegan fall breakfast contains about 670 calories and serves one person.

  • 1 cup oats (gluten free)
  • 1 cup berries
  • 1 apple cubed
  • 1 T flax seed
  • 10 Almonds or walnut halves
  • 1 cup almond milk (unsweetened)
  • cinnamon (optional)
  • 1 brazil nut (optional)

The 670 calorie version of this morning oat bowl contains 18 g of protein, almost 80% of your DV calcium, 70% magnesium, 213% selenium, and more.

Smoothie (Snack)

As a snack you can make this nutritious sweet potato smoothie with banana, beans, spinach, and chia or flax seed and cinnamon. You will not taste the beans or spinach. Don’t forget the cinnamon! Serves one and contains 300 calories


For lunch you will eat the leftovers from the dinner the day before. This will save you time cooking and planning. It is so much easier to cook double the amount and fill additional servings into storage containers for the next day. This also increases your nutrient intake and you can be sure to have a filling and healthy lunch instead of a sandwich or so. Just make sure you cook double the amount of servings you need for your family size.

Vegan Fall Dinner Recipes

Day 1: Easy Vegan Fall Casserole

Easy vegan fall casserole that is gluten free and 21 day fix friendly with 460 calories, 21.5g protein, and about $2.00 per serving. Serves 4.

Day 2: Butternut Squash Chili

Easy 30-minute vegan fall recipe. Serves 4 and contains 429 calories per serving.

Day 3: Potato Cauliflower Stew

Vegan, oil free, gluten free potato cauliflower stew that can be done in less than 30 minutes and makes a perfect instant pot/one pot meal. This healthy plant based dinner recipe is also weight loss, 21 day fix, and budget friendly ($1.53 per serving). Serves 4.


Day 4: Easy Sweet Potato Chili

Budget friendly easy vegan sweet potato chili that is oil free, gluten free, and great for weight loss. This one pot meal is instant pot and 21 day fix friendly and contains 420 calories for only $1.35 per serving. Serves 4.

Day 5: Cozy Butternut, Sweet Potato, and Red Lentil Stew

Butternut squash, red lentils, and sweet potato are wrapped in a lightly sweet and creamy coconut and tomato broth accented with spicy notes of turmeric, cumin, chili powder, cayenne, and garlic. Done in 30 minutes and serves 4 (2.5 cups each).

Day 6: Easy Sweet Potato Ginger Soup

Easy vegan sweet potato soup recipe that is gluten free, oil free, contains 360 calories, 16 g of protein and is rich in fiber, iron, and magnesium. Make this plant based recipe in under 30 minutes and for only $1.11 per serving! Serves 4.

Day 7: Kale Sweet Potato Curry

A hearty 1-pot curry with kale, sweet potato, and roasted cashews. Red curry is infused with coconut milk for big flavor and creamy texture. 30 minutes, serves 4.

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7-day healthy vegan fall meal plan. great easy vegan meal plan for beginners. #beginners #mealplan #mealprep #fall #autumn

Helpful Weight Loss Resources:

Cronometer.com:  This is a free tool that will help you track your food intake and calories. Cronometer also shows you all the vitamins and minerals you consume which is great to make sure there are no deficiencies.

Vegan weight loss guide: Based on scientific methods that reverse and prevent common diseases, this guide will help you lose weight and find a healthy lifestyle in a non-restricting way. It provides vegan recipes that fuel and fill you, promote weight loss, without counting calories or starving. See what’s all included here.

At Home Workouts: Cardio workouts and light weight training are great to lose body fat, burn more calories, and feel better all together. If you don’t know where to start I personally enjoy the workouts from Beachbody. I stream their workouts and simply pick the one for my needs. I have been doing their workouts for years now and it is the easiest way to include fitness into a busy lifestyle. For cardio workouts I suggest Hip Hop Abs (dancing)21 Day Fix (for anyone), or YouV2 (beginner, or elderly).

Plant Based Meal Planner: If you want to save time meal planning and don’t want to miss out on the benefits of a healthy meal plan, check out this meal planning service by Forks over Knives. You can also see some recipes I made from the meal planner and the cost per serving in this review.

The vegan quick start guide:  This guide will give you easy recipes under 30 minutes to start a vegan diet without feeling overwhelmed. All recipes are low fat and budget friendly. The guide contains a example meal plan with a rundown of the nutritional value plus many health and weight loss/muscle gain tips.


Hello, my name is Lisa Goodwin and I am the author of 2sharemyjoy.com. I am a christian, wife, mother, and I have a passion for simple food and fitness. I managed to lose 9 lbs. and 6 inches (waist) in 30 days and today I am here to help you reach your health and fitness goals. [read more...]