Free 7-Day Fall Meal Plan

Between rushing kids to school, starting fall sports or maybe even having family over for the holidays, home-cooked meals can quickly go out the window. Try this healthy fall meal plan with a free grocery list, menu and tracker to have nourishing meals all season.

This fall menu is made with Rawk the Year Meal Planner, an amazing tool to create seasonal meal plans in less than ten minutes a week.

Fall Meal Plan Downloads

I heard from many readers that my Summer meal plan helped you out a ton. Now, I’m sharing a healthy Fall meal plan with you to keep the momentum going. Hope you enjoy the hot meals and savory flavors of Fall that are created for two people.

Fall Menu

I’ve included three breakfast smoothies, three snacks and three dinners in this Fall meal plan for two people. The recipes repeat throughout the week so you’re able to make batches and reheat for later. The interactive menu allows you to check off each recipe as you make it and also click on the recipe image to access to entire recipe. Lunch is left open for you to have leftovers, blend an extra smoothie or grab something on the go.

Grocery list

The grocery list has everything you’ll need to make the recipes for two people. We’re using seasonal ingredients that should be fresh and less expensive this time of year.

Featured Fall Menu Recipes

Fall is when I start spending more time in the kitchen and finally turn on the oven. I get giddy for meals with longer cooking times. Some of my favorite fall dishes come out for Thanksgiving or our annual Halloween party, like vegetarian chili and roasted veggies like peppers, onions and squash. Enjoy these Autumn recipes that use a variety of spices and Fall produce. Each recipe is adored by readers and now you can enjoy them all in this seven-day healthy Fall meal plan.

Breakfast Recipes

I’ve included some hot and cold breakfast options since weather is unpredictable this time of year.

Snack Recipes

Snacking is my favorite yet this is a busy time of year and I don’t have a lot of wiggle room for prepping complicated ones.

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Dinner Recipes

It’s a great time to say goodbye to the fresh, crisp summer produce and tuck into the warmer, heartier flavors that accompany the cooler weather.

Fall Meal Plan Tips

Set aside some time on the weekend to get your grocery shopping done. I also like to prep some of the recipes for the week. Here are some helpful tips when following the Fall meal plan:

Grocery Shopping Advice

• Grass-fed butter is recommended for the Shepard’s Pie to get it super creamy, yet you can swap it for any other butter you prefer. I like Kerrygold or Kirkland’s grass-fed butter.
• Store any leftover fresh herbs in the freezer to use at a later time.
• Cashew milk can be swapped for almond or oat milk if having trouble finding it.

Meal Prepping Advice

• Date caramel can be made ahead of time to enjoy all week.
• Cook the entire batch of oatmeal on the weekend and warm up what you need each day.
• Make the Candied Pecans for the Fall Salad ahead so they have time to cool.
• Meal prep smoothies ahead of time to make blending a breeze.
• Vegan Potato Soup can be made ahead of time. Wait to make the Kale Croutons until serving so they are warm and crispy.