Clean eating fall meal plan for 7 days

Do you want to start next year already looking like a supermodel, feeling like Wonder Woman and smelling like cinnamon? This 7-day clean eating fall meal plan full of healthy autumn recipes for breakfast lunch and dinner will get you there and help you achieve your wildest dreams.

We know, it’s a shocker we're not hired to write TV ads read at the speed of light for a living. But we also know you will love the satisfying healthy recipes on this fall menu. The healthy autumn meal plan includes breakfast ideas, tasty soups, one-pan meals, bowls and salads full of nutritious fall foods.

And we know you’re as excited about fall as we are.

Exactly!

Zero percent.

You can’t tell us the cinnamon candle in your house is as fun as playing outside during summer. We've never been a huge fan of autumn or fall or whatever you want to call the cloudy rainy season with the orange leaves on the ground.

We're already in our winter jacket and if it wasn’t for our birthday in November or all the colorful food available during fall we'd be joining a flock of storks and heading somewhere sunny and warm.

(we wrote this a few weeks ago on a gloomy day, we've since started getting out of the house more and kinda liking fall, especially gardening and walks when it’s sunny, but not hot, anyway)

So, here’s the 7-day clean eating fall meal plan. That transition was as smooth as our stork ride. But first, let’s see what’s actually in season, so we stick to nutrient-dense and affordable foods.

What To Eat During Fall

We don’t know about you, but when we think of fall season we picture a pumpkin in our mind. The brainwashing worked. Huge success. However, believe it or not there are many many other fruits and vegetables available during that season. Actually far more than during any of the other seasons.

Why? Well, because the fruits are ready to fall off the trees, but the weather is mild enough to grow leafy greens, broccoli, radishes, beets and so many other vegetables. Plus at the beginning, there are some peppers from the summer too. So here’s a short list of some great fruits and vegetables to eat during fall:

• cabbage
• apples
• pears
• figs
• persimmon
• pomegranate
• broccoli
• arugula
• beets
• radishes
• cauliflower
• celery
• spinach
• garlic
• kale
• green onions
• mushrooms
• leeks
• peppers
• lettuce
• pumpkin
• potatoes
• carrots
• Brussels sprouts

And also we currently grow a lot of herbs like mint, dill, rosemary and parsley.

Like, if you follow what’s in season during fall you have no choice, but to eat healthy. Leafy greens and cruciferous vegetables have taken over. So we’ll focus on what’s in season and eat what’s cheap and nutritious, we’re not getting screwed over this time. TED talk over.

Fall Recipes To Try

So, here are some fall recipes that are healthy and taste good. Not all of them are in the clean eating fall meal plan below, but we're including them in case you need more ideas and variety.

Healthy Fall Breakfast Ideas

• Vegan Breakfast Toasts
• Kale Smoothie
• Fried Rice Breakfast Bowls
• Avocado Egg Sandwich
• Healthy Breakfast Apple Crumble
• Best Green Smoothie
• Healthy Apple French Toast
• Simple Oatmeal Apple Pancakes
• Simple Oatmeal Pumpkin Bread
• Simple Oatmeal Apple Breakfast Cake

Healthy Salads And Bowls For Fall

• Spicy Chicken and Roasted Vegetable Bowls
• Sweet Potato and Black Bean Power Bowls
• Mediterranean Salmon Bowls
• Mediterranean Chickpea Salad
• Simple Radish Salad
• Healthy Low-Carb Chicken Salad
• Simple Avocado Shrimp Salad Bowls
• Tuna Chickpea Meal Prep Bowls
• Sweet Potato Kale And Chicken Bowls

Clean Eating Hot Lunch and Dinner Fall Recipes

• Lentil Chicken Soup
• Anti-Inflammatory Cauliflower Chicken Soup
• Lentil Vegetable Soup
• Sweet Potato Moussaka
• Coconut Curry Shrimp Soup
• Simple Potato Cauliflower Soup
• Healthy Egg Roll In A Bowl
• Salmon Spinach And Rice
• Creamy Chicken and Vegetables
• Broccoli Lentil Detox Soup
• Simple Chili Con Carne
• Simple Meatball And Vegetable Soup
• Ground Beef Cabbage Stir-Fry
• Ground Beef and Broccoli Fried Quinoa

7-Day Clean Eating Fall Meal Plan

Finally, we’re coming to the clean eating fall meal plan with recipes for anti-inflammatory soups, healthy bowls and nourishing breakfast ideas. The recipes listed are for two people.

Vegetable-Based Breakfast

Now, we don’t know about you, but since the beginning of the year we decided to start our days with more vegetable-based breakfasts, big or small, depending on our appetite. Usually not that big early in the day, but it varies – feel free to enjoy any healthy breakfast you like. But in the meal plan, you won’t find things like the apple cake or the apple crumble in the breakfasts during the day, as we now like to save those for dessert. Whenever we crave something sweet – we'd have those after our meals.

Customize It

Keep in mind, this is a clean eating fall meal plan that we roughly follow. These are just suggestions and you can customize every meal and the size of it to your needs and tastes. Even for us, we make the meal plan and then we eat as much as we need to, which varies depending on how active we are during the day. But these are roughly the meals that we will be making. So take what you like and modify to your own needs.

To Meal Prep

If you want to prepare for the week, you can meal prep some of the food for the recipes. We like to cook, so we do it almost every evening, but we know not everyone can or wants to do that. So here are some things you can make ahead to be ready for the week:

• Healthy Breakfast Apple Crumble
• Healthy Oatmeal Apple Cake
• Spicy Roasted Vegetables – double recipe and use in the Spicy Chicken and Roasted Vegetable Bowls as well as the Sweet Potato and Black Bean Power Bowls (double recipe)
• Simple Lentil Vegetable Soup
• Anti-Inflammatory Chicken Soup (make it on day 3)
• Cook the salmon and chicken for the lunch bowls
• Topping for the vegan breakfast toasts

Clean Eating Fall Day 1

Breakfast: Favorite Green Smoothie (feel free to use water or coconut milk) and Avocado Egg Sandwich (double for 2 people)

Lunch: Simple Lentil Vegetable Soup (make the day before, have the whole soup)

Dinner: Spicy Chicken and Roasted Vegetable Bowls (make ahead and double recipe)

Dessert: Healthy Oatmeal Apple Cake (use leftovers for the week ahead)

Clean Eating Fall Day 2

Breakfast: Savory Vegan Breakfast Toasts (2x)

Lunch: Spicy Chicken and Roasted Vegetable Bowls (leftovers)

Dinner: Coconut Curry Shrimp Soup (use broccoli in place of zucchini)

Dessert: Healthy Oatmeal Apple Cake

Clean Eating Fall Day 3

Breakfast: Savory Vegan Breakfast Toasts (1x) and Best Green Smoothie (use water or coconut milk)

Lunch: Sweet Potato and Black Bean Power Bowls (use the roasted vegetables)

Dinner: Anti-Inflammatory Cauliflower Chicken Soup (double the recipe)

Dessert: Healthy Oatmeal Apple Cake

Clean Eating Fall Day 4

Breakfast: 5-Minute Kale Smoothie (no almond butter, feel free to use water or coconut milk)

Lunch: Anti-Inflammatory Cauliflower Chicken Soup (leftovers)

Dinner: Mediterranean Salmon Bowls (double recipe)

Dessert: Healthy Oatmeal Apple Cake

Clean Eating Fall Day 5

Breakfast: 5-Minute Kale Smoothie (no almond butter, feel free to use water or coconut milk)

Lunch: Mediterranean Salmon Bowls

Dinner: Sweet Potato Moussaka with vegetable salad of choice and the garlic yogurt sauce

Dessert: Healthy Breakfast Apple Crumble (make ahead)

Clean Eating Fall Day 6

Breakfast: Favorite Green Smoothie (feel free to use water or coconut milk) and Avocado Egg Sandwich (double for 2 people)

Lunch: Sweet Potato Moussaka with vegetable salad of choice and the garlic yogurt sauce

Dinner: Mediterranean Chickpea Salad (cut up some more vegetables to make the next day)

Dessert: Healthy Breakfast Apple Crumble (make ahead)

Clean Eating Fall Day 7

Breakfast: Favorite Green Smoothie (feel free to use water or coconut milk) and Avocado Egg Sandwich (double for 2 people)

Lunch: Mediterranean Chickpea Salad (cut up some more vegetables to make the next day)

Dinner: Healthy Egg Roll In A Bowl (if you wish, double the recipe to have leftovers for next day’s lunch)

Dessert: 5-Minute Sauteed Apples with yogurt (or whatever you choose)

Clean Eating Fall Grocery List

Now, in case you need a clean eating fall grocery list, here’s the one we made for the week.

Hope You Enjoy It!

We hope you enjoy the clean eating fall meal plan, to any extend you decide to follow it. Maybe you try a few recipes, maybe you do the whole thing, we hope you find it satisfying and simple to follow either way. We know for some it might be too much cooking, but when you make it a habit, it actually feels good and relaxing to spend some time in the kitchen. And it’s SO worth it!

Originally published in October 2024, last updated in September 2025.