Today’s meal plan is filled with healthy autumn recipes from carrot cake overnight oats and immunity boosting smoothies to butternut recipes and cozy gravy meals.
This meal plan is nutrient dense as it focuses mostly on whole foods and you’ll consume over 7 servings of fruits and veggies per day! Please read the instructions below to adjust this diet plan to your needs.
Nutrition and how to use this meal plan
This healthy vegan fall meal plan can be used for weight loss or weight maintenance. If you choose to lose weight, simply follow the meal plan with recommended serving sizes below. Breakfast and smoothie recipes are made to serve one person. All dinner recipes serve 4 people (or 2 people twice).
So, if you are trying to lose weight and you only cook for yourself, you can cut the ingredients of each dinner recipe in half, split the meal into 2 serving sizes, and enjoy it for dinner and lunch the next day. This meal plan equals about ~1700 calories. You can also prepare the 4 servings and eat this meal again later in the week or freeze it (except the salad).
If you need to increase your calories, you can simply increase the lunch and dinner meal size. Instead of following the recipe ingredients and recommended serving sizes, multiply it all by 1.5 and you’ll get 4 larger meals. Consuming the larger meal for lunch and dinner provides about ~2000 calories per day.
If you follow this meal plan for a 2000 calorie diet you will get plenty of minerals, vitamins, fiber and protein (84 g of plant based protein per day!). If the calorie content of this meal plan doesn’t suit your needs, check out the customizable fall meal plan below:
Get the 10-Day Customizable Fall Meal Plan
If you’d like to plan out the next week or two with balanced fall meals, check out the 10-Day Healthy Fall Meal Plan. With it you’ll download 15 fall recipes that you can print out or save on any device.
You also get a meal planner template to customize your perfect fall meal plan. The best part about these meals are the high nutrient content, perfect to boost your immune system this season! Get more info HERE>>
7- day Healthy Vegan Fall Meal Plan
Below you will find healthy vegan fall recipes for breakfast, lunch, snack time, and dinner. This is just an example and you can adjust the meal plan to your needs. Cook larger amounts for dinner or make your own smoothie recipe. You can also choose other vegan snack ideas for this meal plan.
Breakfast: Carrot Cake Oat Bowl (520 cal)
This healthy oat bowl is high in fiber, protein (21g), vitamin A, K, calcium, iron, magnesium, and zinc. This will nourish your body, fuel you up, and keep you full and energized for a long time.
- 3/4 cup whole quick oats
- 1/2 cup shredded carrots
- 2 T chia seeds
- 2 T chopped walnuts
- 1/4 t ceylon cinnamon
- 1 cup soy milk
- 2 t maple syrup (or more to increase sweetness)
To make this oat bowl overnight, simply combine all ingredients in a container, stir, and let sit in the fridge overnight. You might have to add more liquid in the morning if the mix seems too dry. Alternatively, add all ingredients into a small pot and heat for 3-5 minutes. Stir occasionally.
Snack: Immunity Boosting Smoothie (250 Cal)
This smoothie is high in antioxidants (vitamin C) and has anti-inflammatory properties (ginger and turmeric). You can get the recipe over here.
Lunch : Leftover Dinner From Day Before
I find it much easier to cook double the amount of dinner and pack the leftover serving sizes for lunch the next day. You can also make one meal with multiple servings on a Sunday to prep all lunches for the week.
7 Vegan Fall Dinner Recipes
Below you will find a mix of typical fall recipes containing sweet potatoes or butternut squash, but also vegan country style meals with gravy.
Dinner 1: Fall Casserole (465 cal)
Dinner 2: Sweet Potato Chili (420 cal)
Dinner 3: Fall Salad (400 cal)
Dinner 4: Butternut Squash Soup
Dinner 5: Mashed Potato and Gravy
Dinner 6: Butternut Squash Spaghetti (370 cal)
Dinner 7: Bean Balls and Gravy
Download all healthy vegan FALL MEALS and the 10-day meal plan:
- 7-Day Vegan Fall Meal Plan For Weight Loss
- 50+ Butternut Squash Recipes
- 50+ Vegan Fall Dinner Recipes with Plant Based Protein
- 60+ Vegan Thanksgiving Recipes
- 20 Best Plant Based Protein Sources
- 50+ Vegan Weight Loss Recipes