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.
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.
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 and some suggestions are at the end of this post.
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 90 g of protein per day from a vegan diet! That is double the recommendation).
10-Day Fall Meal Plan
If you want to download a full meal plan PDF, check out the Healthy 10-Day Fall Meal Plan. With it you can download a healthy Autumn meal plan filled with nutritious vegan recipes perfect to boost your immune system.
You’ll also get a meal planning template to customize the meal plan to your family size, serving size, and caloric needs. Get more INFO 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!
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 milled flax seed
- 10 Almonds or walnut halves
- 1 cup almond milk (unsweetened)
- Ceylon 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.
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.
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).
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.
- 50+ Vegan Fall Dinner Recipes with Plant Based Protein
- 1500 calorie vegan weight loss meal plan on a budget
- Vegan Weight Loss Meal Prep For One Week
- 7-Day Vegan Fall Meal Plan (High Protein)