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One of our favorite parts of autumn (other than the beautiful show Mother Nature puts on) is the opportunity to enjoy the harvest we've awaited all summer. Squash, root veggies, even the occasional pumpkin spice latte!
Comforting fall flavors lend themselves well to baked goods, but so many delicious savory meals are easy to make fresh in the fall. We've compiled this one-week meal plan, complete with recipes, to help you enjoy the flavors of fall and meet your health goals!
All meals are dairy-free, gluten-free, and designed to help you hit your protein goals while embracing seasonal flavors like pumpkin, sweet potatoes, and warm spices. Each day provides a balance of protein, healthy fats, and fiber to keep your energy balanced and your inflammation in check.
Sunday
Breakfast: Pumpkin Spice Chia Pudding
- Chia seeds, pumpkin puree, almond milk, cinnamon, vanilla, and a drizzle of maple syrup.
- Protein: 12g
- Chicken breast, kale, sweet potatoes, bone broth, and spices like turmeric and ginger.
- Protein: 35g
- Salmon filet, Brussels sprouts, and quinoa, roasted with olive oil and thyme.
- Protein: 40g
Snack: Apple Slices with Almond Butter
- Protein: 10g
Monday
Breakfast: Apple Cinnamon Protein Smoothie
- Unsweetened almond milk, protein powder, apple slices, cinnamon, and chia seeds.
- Protein: 25g
- Ground turkey, butternut squash, tomatoes, black beans, and chili spices.
- Protein: 35g
- Grilled shrimp, mashed cauliflower with garlic, and sautéed green beans.
- Protein: 35g
Snack: Pumpkin Seeds (Pepitas)
- Protein: 8g
Tuesday
Breakfast: Sweet Potato Hash with Eggs
- Sweet potatoes, bell peppers, onions, and eggs scrambled with olive oil.
- Protein: 20g
Lunch: Curried Lentil Soup
- Red lentils, coconut milk, carrots, and warming spices like curry and turmeric.
- Protein: 18g
- Chicken thighs with carrots, parsnips, and sweet potatoes roasted with rosemary.
- Protein: 40g
Snack: Roasted Chickpeas
- Protein: 10g
Wednesday
Breakfast: Quinoa Porridge with Almonds and Blueberries
- Quinoa cooked with almond milk, topped with almonds and blueberries.
- Protein: 15g
Lunch: Tuna Salad Lettuce Wraps
- Tuna, avocado, celery, and mustard wrapped in romaine lettuce leaves.
- Protein: 35g
Dinner: Beef and Sweet Potato Stew
- Grass-fed beef, sweet potatoes, carrots, and bone broth.
- Protein: 40g
Snack: Hard-Boiled Eggs
- Protein: 12g
Thursday
Breakfast: Protein-Packed Pumpkin Pancakes
- Almond flour, pumpkin puree, eggs, and a scoop of protein powder.
- Protein: 20g
- Grilled chicken breast, mixed greens, dried cranberries, pecans, and balsamic dressing.
- Protein: 35g
- Ground turkey, Italian herbs, and zucchini noodles in a tomato sauce.
- Protein: 35g
Snack: Pumpkin Muffin
- Protein: 7g
Friday
Breakfast: Cinnamon Spiced Oatmeal with Hemp Seeds
- Gluten-free oats, almond milk, cinnamon, and hemp seeds for added protein.
- Protein: 15g
Lunch: Chicken and Avocado Salad
- Grilled chicken breast, avocado, cucumbers, and olive oil dressing.
- Protein: 35g
- Pork tenderloin with roasted apples, onions, and a side of green beans.
- Protein: 40g
Snack: Edamame
- Protein: 17g
Saturday
Breakfast: Veggie Egg Muffins
- Eggs, spinach, bell peppers, and onions baked into muffins.
- Protein: 18g
- Canned salmon, mixed greens, cucumber, and a lemon-tahini dressing.
- Protein: 35g
Dinner: Lamb Stew with Root Vegetables
- Grass-fed lamb, carrots, parsnips, and bone broth with rosemary.
- Protein: 40g
- Protein: 8g
With leftovers, you can spread these meals out over the course of a few weeks, and maybe even have a meal plan for the entire month! Let us know if we missed any of your favorite fall recipes!
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