bowl of Vegetarian Chili
In this simple clean eating meal plan for fall, you’ll find a bounty of seasonal fall produce, like butternut squash, sweet potatoes and apples that come together to create a delicious and warming week of fall meals. Nothing says fall more than cozying up to a steaming bowl of chili, a hearty bowl of oatmeal, or a roasted veggie salad at the end of a cool day! Clean eating can mean many different things depending on the diet program you’re looking into. Some diets take it to the extreme and demonize entire food groups, like how the keto and Whole-30 diets ban carbs. But here at EatingWell, we take a sensible and evidence-based approach—eat more of the foods that do your body good—think nutrient-dense foods like whole grains, fruits, vegetables, lean protein, lentils, beans, and healthy fats like nuts and seeds—and less of the food that can be harmful to your health—like excess added sugar, alcohol, hydrogenated fats, and refined carbohydrates. Your 7-day clean-eating meal plan includes simple and easy clean-eating recipes that will warm you from the inside out, all packed with fiber and antioxidants to keep you satisfied and your immune system running smoothly. Each day of this clean-eating meal plan for fall clocks in at 1,200 calories, but modifications have been included for 1,500 calorie days and 2,000 calorie days, depending on your needs. Looking for more? See our Clean-Eating Meal Plan for Summer and our 14-Day Clean-Eating Meal Plan Clean Eating Food List for Fall Here are the clean-eating foods to eat more of this fall, and the ones we were sure to include in this healthy meal plan. Butternut squash Spaghetti squash Sweet potatoes Potatoes Kale Red cabbage Carrots Broccoli Cauliflower Onions Apples Pears Clementines Cranberries Chickpeas, black beans, white beans Oatmeal, brown rice, quinoa Salmon, ground turkey, chicken See More: Clean-Eating Recipes 7-Day Clean-Eating Meal Plan for Fall: 1,200 Calories A full week of easy-to-make meals, plus prep-ahead notes for making the busy weekdays less stressful. How to Meal Prep Your Week of Meals: Make the Carrot Cake Energy Bites to have for snacks throughout the week. Store in the fridge for 3 days or freeze for up to 3 months.Prepare the Mexican Spaghetti Squash Meal-Prep Bowls to have for lunch on Days 2 through 5.If you want to make this clean-eating meal plan completely free of added sugars, remove the honey from the Cranberry-Apple Smoothie and use an optional medjool date to sweeten it instead. Day 1 Hearty Chickpea & Spinach Stew Breakfast (332 calories) 1 serving Old-Fashioned Oatmeal Serve with 1 tablespoon almond butterServe with 1 cup blueberries A.M. Snack (101 calories) 1 medium pear Lunch (354 calories) 1 serving Apple-Cheddar Pita Pockets P.M. Snack (35 calories) 1 clementine (35 calories) Dinner (401 calories) 1 serving Hearty Spinach Chickpea Stew Daily Totals: 1,224 calories, 57 g protein, 180 g carbs, 36 g fiber, 37 g fat, 1,533 mg sodium To Make it 1,500 Calories: Add 1 tablespoon of almond butter to breakfast and 1 cup low-fat plain Greek yogurt to PM snack. To Make it 2,000 Calories: Add 1 tablespoon of almond butter to breakfast, add 2 Carrot Cake Energy Bites to AM snack, add 1 cup low-fat plain Greek yogurt to PM snack, and increase dinner to 2 servings of Hearty Spinach Chickpea Stew. Day 2 salad with salmon Breakfast (315 calories) 1 serving Cranberry-Apple Smoothie A.M. Snack (48 calories) 1 Carrot Cake Energy Bites Lunch (338 calories) 1 serving Mexican Spaghetti Squash Meal-Prep Bowls P.M. Snack (119 calories) ¼ cup hummus1 cup sliced cucumber Dinner (409 calories) 1 serving Superfood Chopped Salad with Salmon and Creamy Garlic Dressing Daily Totals: 1,229 calories, 80 g protein, 124 g carbs, 23 g fiber, 52 g fat, 1,339 mg sodium To Make it 1,500 Calories: Add a pear to AM snack, increase AM snack to 2 Carrot Cake Energy Bites, and add 8 walnut halves to PM snack. To Make it 2,000 Calories: Add 1 slice whole wheat toast with 1 ½ tablespoons almond butter to breakfast, increase AM snack to 2 Carrot Cake Energy Bites, add a pear to AM snack, add 16 walnut halves to PM snack, and add 1 cup low-fat plain Greek yogurt as an evening snack. Day 3 Breakfast (315 calories) 1 serving Cranberry-Apple Smoothie A.M. Snack (96 calories) 1 Carrot Cake Energy Bites Lunch (338 calories) 1 serving Mexican Spaghetti Squash Meal-Prep Bowls P.M. Snack (35 calories) 1 clementine Dinner (502 calories) 1 serving Roasted Cranberry, Squash and Cauliflower Salad Daily Totals: 1,237 calories, 58 g protein, 138 g carbs, 26 g fiber, 57 g fat, 1,443 mg sodium To Make it 1,500 Calories: Add 1 slice whole wheat toast with 1 ½ tablespoons almond butter to breakfast, and increase AM snack to 2 Carrot Cake Energy Bites. To Make it 2,000 Calories: Add 1 slice whole wheat toast with 1 ½ tablespoons almond butter to breakfast, increase AM snack to 2 Carrot Cake Energy Bites, add a pear to AM snack, add 16 walnut halves to PM snack, and add 1 cup low-fat plain Greek yogurt and 1 cup blueberries as an evening snack. Day 4 bowl of Vegetarian Chili Breakfast (332 calories) 1 serving Old-Fashioned OatmealServe with 1 tablespoon almond butterServe with 1 cup blueberries A.M. Snack (101 calories) 1 medium pear Lunch (338 calories) 1 serving Mexican Spaghetti Squash Meal-Prep Bowls P.M. Snack (83 calories) 1/2 cup low-fat plain Greek yogurt Dinner (348 calories) 2 servings Slow Cooker Vegetarian Chili Daily Totals: 1,203 calories, 61 g protein, 178 g carbs, 35 g fiber, 32 g fat, 1,531 mg sodium To Make it 1,500 Calories: Add 1 tablespoon of almond butter to breakfast and 16 walnut halves to AM snack. To Make it 2,000 Calories: Add 1 tablespoon of almond butter to breakfast, add 16 walnut halves to AM snack, increase PM snack to 1 cup low-fat plain Greek yogurt, add 1 medium apple to PM snack, increase dinner to 3 servings of Slow Cooker Vegetarian Chili, and add a 1 ½ oz slice of whole wheat baguette to dinner. Day 5 6859259.jpg Breakfast (332 calories) 1 serving Old-Fashioned OatmealServe with 1 tablespoon almond butterServe with 1 cup blueberries A.M. Snack (101 calories) 1 medium pear Lunch (338 calories) 1 serving Mexican Spaghetti Squash Meal-Prep Bowls P.M. Snack (83 calories) 1 Carrot Cake Energy Bite1 clementine Dinner (343 calories) 1 serving Sheet-Pan Chicken Fajita Bowls Daily Totals: 1,198 calories, 82 g protein, 144 g carbs, 31 g fiber, 40 g fat, 1,330 mg sodium Meal Prep Tip: Make the Sheet-Pan Chicken Fajita Bowls to have for lunch on Day 6. To Make it 1,500 Calories: Add 1 tablespoon of almond butter to breakfast and 1 cup low-fat plain Greek yogurt to PM snack. To Make it 2,000 Calories: Add 1 tablespoon of almond butter to breakfast, 16 walnut halves to AM snack, add 1 cup low-fat plain Greek yogurt to PM snack, and increase dinner to 2 servings Sheet-Pan Chicken Fajita Bowls. Day 6 Sweet Potatoes with Warm Black Bean Salad Breakfast (315 calories) 1 serving Cranberry-Apple Smoothie A.M. Snack (104 calories) 8 walnut halves Lunch (343 calories) 1 serving Sheet-Pan Chicken Fajita Bowls P.M. Snack (166 calories) 1 cup low-fat plain Greek Yogurt Dinner (253 calories) 1 serving Sweet Potatoes with Warm Black Bean Salad Daily Totals: 1,181 calories, 90 g protein, 138 g carbs, 25 g fiber, 35 g fat, 1,433 mg sodium Meal Prep Tip: Make the Sweet Potatoes with Warm Black Bean Salad to have for lunch on Day 7. To Make it 1,500 Calories: Add 1 slice whole wheat toast with 1 ½ tablespoons almond butter to breakfast, and add 2 Carrot Cake Energy Bites to PM snack. To Make it 2,000 Calories: Add 1 slice whole wheat toast with 1 ½ tablespoons almond butter to breakfast, add 1 medium apple to AM snack, increase lunch to 1 ½ servings Sheet-Pan Chicken Fajita Bowls, add 2 Carrot Cake Energy Bites to PM snack, and increase dinner to 2 servings Sweet Potatoes with Warm Black Bean Salad. Day 7 SPistachio-Crusted Salmon with Broccoli Breakfast (332 calories) 1 serving Old-Fashioned OatmealServe with 1 tablespoon almond butterServe with 1 cup blueberries A.M. Snack (96 calories) 2 Carrot Cake Energy Bites Lunch (253 calories) 1 serving Sweet Potatoes with Warm Black Bean Salad P.M. Snack (101 calories) 1 medium pear Dinner (424 calories) 1 serving Roasted Pistachio-Crusted Salmon with Broccoli Daily Totals: 1,207 calories, 56 g protein, 151 g carbs, 33 g fiber, 48 g fat, 1,432 mg sodium To Make it 1,500 Calories: Add 1 tablespoon of almond butter to breakfast and 1 cup low-fat plain Greek yogurt to PM snack. To Make it 2,000 Calories: Add 1 tablespoon of almond butter to breakfast, add 1 medium apple to AM snack, add 1 cup low-fat plain Greek yogurt to PM snack, increase lunch to 2 servings Sweet Potatoes with Warm Black Bean Salad, and add a 1 ½ oz slice of whole wheat baguette to dinner.
bowl of Vegetarian Chili
bowl of Vegetarian Chili
bowl of Vegetarian Chili
In this simple clean eating meal plan for fall, you’ll find a bounty of seasonal fall produce, like butternut squash, sweet potatoes and apples that come together to create a delicious and warming week of fall meals. Nothing says fall more than cozying up to a steaming bowl of chili, a hearty bowl of oatmeal, or a roasted veggie salad at the end of a cool day!
Clean eating can mean many different things depending on the diet program you’re looking into. Some diets take it to the extreme and demonize entire food groups, like how the keto and Whole-30 diets ban carbs. But here at EatingWell, we take a sensible and evidence-based approach—eat more of the foods that do your body good—think nutrient-dense foods like whole grains, fruits, vegetables, lean protein, lentils, beans, and healthy fats like nuts and seeds—and less of the food that can be harmful to your health—like excess added sugar, alcohol, hydrogenated fats, and refined carbohydrates. Your 7-day clean-eating meal plan includes simple and easy clean-eating recipes that will warm you from the inside out, all packed with fiber and antioxidants to keep you satisfied and your immune system running smoothly.
Each day of this clean-eating meal plan for fall clocks in at 1,200 calories, but modifications have been included for 1,500 calorie days and 2,000 calorie days, depending on your needs.
Looking for more? See our Clean-Eating Meal Plan for Summer and our 14-Day Clean-Eating Meal Plan
Clean Eating Food List for Fall
Here are the clean-eating foods to eat more of this fall, and the ones we were sure to include in this healthy meal plan.
Butternut squash
Spaghetti squash
Sweet potatoes
Potatoes
Kale
Red cabbage
Carrots
Broccoli
Cauliflower
Onions
Apples
Pears
Clementines
Cranberries
Chickpeas, black beans, white beans
Oatmeal, brown rice, quinoa
Salmon, ground turkey, chicken
See More: Clean-Eating Recipes
7-Day Clean-Eating Meal Plan for Fall: 1,200 Calories
A full week of easy-to-make meals, plus prep-ahead notes for making the busy weekdays less stressful.
How to Meal Prep Your Week of Meals:
Make the Carrot Cake Energy Bites to have for snacks throughout the week. Store in the fridge for 3 days or freeze for up to 3 months.Prepare the Mexican Spaghetti Squash Meal-Prep Bowls to have for lunch on Days 2 through 5.If you want to make this clean-eating meal plan completely free of added sugars, remove the honey from the Cranberry-Apple Smoothie and use an optional medjool date to sweeten it instead.
Day 1
Hearty Chickpea & Spinach Stew
Breakfast (332 calories)
1 serving Old-Fashioned Oatmeal Serve with 1 tablespoon almond butterServe with 1 cup blueberries
A.M. Snack (101 calories)
1 medium pear
Lunch (354 calories)
1 serving Apple-Cheddar Pita Pockets
P.M. Snack (35 calories)
1 clementine (35 calories)
Dinner (401 calories)
1 serving Hearty Spinach Chickpea Stew
Daily Totals: 1,224 calories, 57 g protein, 180 g carbs, 36 g fiber, 37 g fat, 1,533 mg sodium
To Make it 1,500 Calories: Add 1 tablespoon of almond butter to breakfast and 1 cup low-fat plain Greek yogurt to PM snack.
To Make it 2,000 Calories: Add 1 tablespoon of almond butter to breakfast, add 2 Carrot Cake Energy Bites to AM snack, add 1 cup low-fat plain Greek yogurt to PM snack, and increase dinner to 2 servings of Hearty Spinach Chickpea Stew.
Day 2
salad with salmon
Breakfast (315 calories)
1 serving Cranberry-Apple Smoothie
A.M. Snack (48 calories)
1 Carrot Cake Energy Bites
Lunch (338 calories)
1 serving Mexican Spaghetti Squash Meal-Prep Bowls
P.M. Snack (119 calories)
¼ cup hummus1 cup sliced cucumber
Dinner (409 calories)
1 serving Superfood Chopped Salad with Salmon and Creamy Garlic Dressing
Daily Totals: 1,229 calories, 80 g protein, 124 g carbs, 23 g fiber, 52 g fat, 1,339 mg sodium
To Make it 1,500 Calories: Add a pear to AM snack, increase AM snack to 2 Carrot Cake Energy Bites, and add 8 walnut halves to PM snack.
To Make it 2,000 Calories: Add 1 slice whole wheat toast with 1 ½ tablespoons almond butter to breakfast, increase AM snack to 2 Carrot Cake Energy Bites, add a pear to AM snack, add 16 walnut halves to PM snack, and add 1 cup low-fat plain Greek yogurt as an evening snack.
Day 3
A.M. Snack (96 calories)
1 clementine
Dinner (502 calories)
1 serving Roasted Cranberry, Squash and Cauliflower Salad
Daily Totals: 1,237 calories, 58 g protein, 138 g carbs, 26 g fiber, 57 g fat, 1,443 mg sodium
To Make it 1,500 Calories: Add 1 slice whole wheat toast with 1 ½ tablespoons almond butter to breakfast, and increase AM snack to 2 Carrot Cake Energy Bites.
To Make it 2,000 Calories: Add 1 slice whole wheat toast with 1 ½ tablespoons almond butter to breakfast, increase AM snack to 2 Carrot Cake Energy Bites, add a pear to AM snack, add 16 walnut halves to PM snack, and add 1 cup low-fat plain Greek yogurt and 1 cup blueberries as an evening snack.
Day 4
1 serving Old-Fashioned OatmealServe with 1 tablespoon almond butterServe with 1 cup blueberries
P.M. Snack (83 calories)
1/2 cup low-fat plain Greek yogurt
Dinner (348 calories)
2 servings Slow Cooker Vegetarian Chili
Daily Totals: 1,203 calories, 61 g protein, 178 g carbs, 35 g fiber, 32 g fat, 1,531 mg sodium
To Make it 1,500 Calories: Add 1 tablespoon of almond butter to breakfast and 16 walnut halves to AM snack.
To Make it 2,000 Calories: Add 1 tablespoon of almond butter to breakfast, add 16 walnut halves to AM snack, increase PM snack to 1 cup low-fat plain Greek yogurt, add 1 medium apple to PM snack, increase dinner to 3 servings of Slow Cooker Vegetarian Chili, and add a 1 ½ oz slice of whole wheat baguette to dinner.
Day 5
6859259.jpg
1 Carrot Cake Energy Bite1 clementine
Dinner (343 calories)
1 serving Sheet-Pan Chicken Fajita Bowls
Daily Totals: 1,198 calories, 82 g protein, 144 g carbs, 31 g fiber, 40 g fat, 1,330 mg sodium
Meal Prep Tip: Make the Sheet-Pan Chicken Fajita Bowls to have for lunch on Day 6.
To Make it 2,000 Calories: Add 1 tablespoon of almond butter to breakfast, 16 walnut halves to AM snack, add 1 cup low-fat plain Greek yogurt to PM snack, and increase dinner to 2 servings Sheet-Pan Chicken Fajita Bowls.
Day 6
Sweet Potatoes with Warm Black Bean Salad
A.M. Snack (104 calories)
8 walnut halves
Lunch (343 calories)
P.M. Snack (166 calories)
1 cup low-fat plain Greek Yogurt
Dinner (253 calories)
1 serving Sweet Potatoes with Warm Black Bean Salad
Daily Totals: 1,181 calories, 90 g protein, 138 g carbs, 25 g fiber, 35 g fat, 1,433 mg sodium
Meal Prep Tip: Make the Sweet Potatoes with Warm Black Bean Salad to have for lunch on Day 7.
To Make it 1,500 Calories: Add 1 slice whole wheat toast with 1 ½ tablespoons almond butter to breakfast, and add 2 Carrot Cake Energy Bites to PM snack.
To Make it 2,000 Calories: Add 1 slice whole wheat toast with 1 ½ tablespoons almond butter to breakfast, add 1 medium apple to AM snack, increase lunch to 1 ½ servings Sheet-Pan Chicken Fajita Bowls, add 2 Carrot Cake Energy Bites to PM snack, and increase dinner to 2 servings Sweet Potatoes with Warm Black Bean Salad.
Day 7
SPistachio-Crusted Salmon with Broccoli
2 Carrot Cake Energy Bites
Lunch (253 calories)
P.M. Snack (101 calories)
Dinner (424 calories)
1 serving Roasted Pistachio-Crusted Salmon with Broccoli
Daily Totals: 1,207 calories, 56 g protein, 151 g carbs, 33 g fiber, 48 g fat, 1,432 mg sodium
To Make it 2,000 Calories: Add 1 tablespoon of almond butter to breakfast, add 1 medium apple to AM snack, add 1 cup low-fat plain Greek yogurt to PM snack, increase lunch to 2 servings Sweet Potatoes with Warm Black Bean Salad, and add a 1 ½ oz slice of whole wheat baguette to dinner.
Hearty Chickpea & Spinach Stew
Hearty Chickpea & Spinach Stew
salad with salmon
salad with salmon
6859259.jpg
6859259.jpg
Sweet Potatoes with Warm Black Bean Salad
Sweet Potatoes with Warm Black Bean Salad
SPistachio-Crusted Salmon with Broccoli
SPistachio-Crusted Salmon with Broccoli
