This Fall Meal Plan is made to be adjusted to your needs. You can pick between 3 breakfast oatmeal recipes, 2 smoothie recipes, and 10 lunch/dinner recipes (cooked). Of course, you can add your own snacks and meals as desired.
I suggest using the meal planning template to plan your meals for each day. You don’t have to plan all 10 days. You can then choose all the meals for breakfast, lunch, dinner, and snack depending on your caloric needs, family size, and more.
One cooked lunch/dinner recipe makes 4 servings. You can plan one serving for dinner, another for lunch, the third for dinner later in the week, and so on. You can also plan to consume 2 servings for one dinner if you need more calories in your diet.
If you plan for 2 people, you can plan 2 servings for one night and the other two for lunch the next day. If you can’t warm lunch at school or work, simply heat the portion in the morning, then transfer to a larger food thermos (that can hold about 3 cups, at least) and take it to go. That way it will stay warm until lunch and you get to enjoy a cozy warm fall meal that will fill and fuel you.
Write down all your meals, serving sizes, and calories if needed, then go through each meal and add the necessary ingredients and amount for each ingredient to the shopping list found below the meal plan.
Healthy 10-Day Fall Meal Plan (Plant Based)
All healthy fall recipes are plant based vegan and don’t contain any processed foods like mock meats, oils, added sugar, and more. You’ll be able to eat plenty of whole foods like fresh fruits, vegetables, legumes, and seeds, and fill and fuel your body for a strong immune system this fall!
Get all full recipes with nutrition info (calories, protein, carbs, fat, and fiber) in the full PDF download HERE.
Healthy Fall Breakfast Ideas
#1 Carrot Cake Oats (560 Calories, 20 g Protein)
- ¾ cup whole oats
- 1/2 cup shredded carrots (6 baby carrots)
- 1 tbsp chia seeds
- 1 tbsp chopped walnuts
- 1/3 tsp cinnamon
- 1 cup soy milk
- 2 tsp maple syrup (optional, omit if you don’t want it sweet)
- 1/4 tsp vanilla extract
- 2 dashes nutmeg
- 1 Brazil nut (optional for added selenium)
Combine and stir all ingredients and let sit in the fridge overnight. You might have to add more liquid next morning if the mix seems too dry. Alternatively, add all ingredients into a small pot and heat for 3-5 minutes. Stir occasionally.
#2 Apple Cinnamon Oats (490 Calories, 12.5 g Protein)
- ¾ cup oats
- 1 apple
- 1 tbsp flax seeds
- 1 tbsp chopped walnuts
- ½ tsp cinnamon
- 1 cup almond milk
- Maple syrup to sweeten (optional)
- 1 Brazil nut unsalted (optional)
Combine all ingredients in a bowl. Store overnight or heat up for 1-2 minutes in the microwave (or small pot on the stove).
# 3 Chocolate Peanut Butter Oats (630 Calories, 21g Protein)
Fall Smoothie Ideas
#1 Chai Tea Smoothie (300 Calories, 11g Protein)
Healthy and easy vegan chai tea smoothie with banana, sweet potato, chia seeds, and soy milk. Plant based chai smoothie with added vitamins and minerals for only 300 calories. Get the recipe here>>
#2 Immunity Boosting Smoothie
Immunity boosting smoothie with spinach, apple, ginger, and more. Boost your immunity with this easy vegan green smoothie. Get the recipe here>>
10 Healthy Fall Lunch and Dinner Ideas
#1 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. Get the recipe here>>
#2 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. Get the recipe here>>
#3 Fall Salad
#4 Lentil Soup
Easy vegan lentil soup recipe that is done in under 25 minutes and contains only 350 calories per serving. A budget friendly, healthy dinner meal idea for weight loss or high protein needs. Get the recipe here>>
#5 Creamy Butternut Squash Soup
Delicious and healthy butternut squash ginger soup that is easy to prepare, vegan, oil free, and gluten free. One serving contains 390 calories is budget friendly ($1.70 per serving). Get the recipe here>>
#6 Thai Noodle Soup
Easy vegan Thai noodle soup recipe that is high in protein (27g), gluten free, and oil free. Great plant based weight loss friendly dinner meal that can be done in one pot and within 20 minutes. Get the recipe here>>
#7 Butternut Squash Pasta
Creamy butternut squash spaghetti recipe that is vegan and low fat. Oil free Fall dinner recipe that is high in protein for a healthy plant based meal. Get the recipe here>>
#8 Cauliflower Potato 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). Get the recipe here>>
#9 Coconut Potato Stew
Healthy one pot recipe with coconut, potato, bell pepper, and spinach. This vegan, gluten free stew recipes is also 21 day fix friendly, budget friendly ($1.90 per serving), and is ready to eat in under 30 minutes. Get the recipe here>>
#10 Pinto Bean Soup
A creamy and healthy vegan pinto bean potato soup with spinach, carrots, potatoes, and more. This recipe provides a simple weeknight meal that is budget friendly ($1.60 per serving), weight loss friendly (also 21 day fix), contains 430 calories, and 18g protein. Get the recipe here>>