CloseIn 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 ofchili, a hearty bowl ofoatmeal, or a roasted veggiesaladat 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 theketoandWhole-30diets 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 includessimple and easy clean-eating recipesthat 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 onyour needs.Looking for more?See ourClean-Eating Meal Plan for Summerand our14-Day Clean-Eating Meal PlanClean Eating Food List for FallHere are theclean-eating foodsto eat more of this fall, and the ones we were sure to include in this healthy meal plan.Butternut squashSpaghetti squashSweet potatoesPotatoesKaleRed cabbageCarrotsBroccoliCauliflowerOnionsApplesPearsClementinesCranberriesChickpeas, black beans, white beansOatmeal, brown rice, quinoaSalmon, ground turkey, chickenSee More:Clean-Eating Recipes7-Day Clean-Eating Meal Plan for Fall: 1,200 CaloriesA 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 theChile-Lime Turkey & Spaghetti Squash Meal-Prep Bowlsto 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 theCranberry-Apple Smoothieand use an optional medjool date to sweeten it instead.Day 1Breakfast (332 calories)1 servingOld-Fashioned OatmealServe with 1 tablespoon almond butterServe with 1 cup blueberriesA.M. Snack (101 calories)1 medium pearLunch (354 calories)1 servingApple-Cheddar Pita PocketsP.M. Snack (35 calories)1 clementine (35 calories)Dinner (401 calories)1 servingHearty Spinach Chickpea StewDaily Totals: 1,224 calories, 57 g protein, 180 g carbs, 36 g fiber, 37 g fat, 1,533 mg sodiumTo 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 2Carrot Cake Energy Bitesto AM snack, add 1 cup low-fat plain Greek yogurt to PM snack, and increase dinner to 2 servings ofHearty Spinach Chickpea Stew.Day 2Breakfast (315 calories)1 servingCranberry-Apple SmoothieA.M. Snack (48 calories)1Carrot Cake Energy BitesLunch (338 calories)1 servingChile-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (119 calories)¼ cup hummus1 cup sliced cucumberDinner (409 calories)1 servingSuperfood Chopped Salad with Salmon and Creamy Garlic DressingDaily Totals: 1,229 calories, 80 g protein, 124 g carbs, 23 g fiber, 52 g fat, 1,339 mg sodiumTo Make it 1,500 Calories:Add a pear to AM snack, increase AM snack to 2Carrot 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 2Carrot 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 3Breakfast (315 calories)1 servingCranberry-Apple SmoothieA.M. Snack (96 calories)1Carrot Cake Energy BitesLunch (338 calories)1 servingChile-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (35 calories)1 clementineDinner (502 calories)1 servingRoasted Cranberry, Squash and Cauliflower SaladDaily Totals: 1,237 calories, 58 g protein, 138 g carbs, 26 g fiber, 57 g fat, 1,443 mg sodiumTo Make it 1,500 Calories:Add 1 slice whole wheat toast with 1 ½ tablespoons almond butter to breakfast, and increase AM snack to 2Carrot 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 2Carrot 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 4Breakfast (332 calories)1 servingOld-Fashioned OatmealServe with 1 tablespoon almond butterServe with 1 cup blueberriesA.M. Snack (101 calories)1 medium pearLunch (338 calories)1 servingChile-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (83 calories)1/2 cup low-fat plain Greek yogurtDinner (348 calories)2 servingsSlow Cooker Vegetarian ChiliDaily Totals: 1,203 calories, 61 g protein, 178 g carbs, 35 g fiber, 32 g fat, 1,531 mg sodiumTo 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 ofSlow Cooker Vegetarian Chili, and add a 1 ½ oz slice of whole wheat baguette to dinner.Day 5Breakfast (332 calories)1 servingOld-Fashioned OatmealServe with 1 tablespoon almond butterServe with 1 cup blueberriesA.M. Snack (101 calories)1 medium pearLunch (338 calories)1 servingChile-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (83 calories)1Carrot Cake Energy Bite1 clementineDinner (343 calories)1 servingSheet-Pan Chicken Fajita BowlsDaily Totals: 1,198 calories, 82 g protein, 144 g carbs, 31 g fiber, 40 g fat, 1,330 mg sodiumMeal Prep Tip:Make theSheet-Pan Chicken Fajita Bowlsto 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 servingsSheet-Pan Chicken Fajita Bowls.Day 6Breakfast (315 calories)1 servingCranberry-Apple SmoothieA.M. Snack (104 calories)8 walnut halvesLunch (343 calories)1 servingSheet-Pan Chicken Fajita BowlsP.M. Snack (166 calories)1 cup low-fat plain Greek YogurtDinner (253 calories)1 servingSweet Potatoes with Warm Black Bean SaladDaily Totals: 1,181 calories, 90 g protein, 138 g carbs, 25 g fiber, 35 g fat, 1,433 mg sodiumMeal Prep Tip:Make theSweet Potatoes with Warm Black Bean Saladto 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 2Carrot Cake Energy Bitesto 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 servingsSheet-Pan Chicken Fajita Bowls, add 2Carrot Cake Energy Bitesto PM snack, and increase dinner to 2 servingsSweet Potatoes with Warm Black Bean Salad.Day 7Breakfast (332 calories)1 servingOld-Fashioned OatmealServe with 1 tablespoon almond butterServe with 1 cup blueberriesA.M. Snack (96 calories)2Carrot Cake Energy BitesLunch (253 calories)1 servingSweet Potatoes with Warm Black Bean SaladP.M. Snack (101 calories)1 medium pearDinner (424 calories)1 servingRoasted Pistachio-Crusted Salmon with BroccoliDaily Totals: 1,207 calories, 56 g protein, 151 g carbs, 33 g fiber, 48 g fat, 1,432 mg sodiumTo 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 servingsSweet Potatoes with Warm Black Bean Salad, and add a 1 ½ oz slice of whole wheat baguette to dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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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 ofchili, a hearty bowl ofoatmeal, or a roasted veggiesaladat 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 theketoandWhole-30diets 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 includessimple and easy clean-eating recipesthat 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 onyour needs.Looking for more?See ourClean-Eating Meal Plan for Summerand our14-Day Clean-Eating Meal PlanClean Eating Food List for FallHere are theclean-eating foodsto eat more of this fall, and the ones we were sure to include in this healthy meal plan.Butternut squashSpaghetti squashSweet potatoesPotatoesKaleRed cabbageCarrotsBroccoliCauliflowerOnionsApplesPearsClementinesCranberriesChickpeas, black beans, white beansOatmeal, brown rice, quinoaSalmon, ground turkey, chickenSee More:Clean-Eating Recipes7-Day Clean-Eating Meal Plan for Fall: 1,200 CaloriesA 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 theChile-Lime Turkey & Spaghetti Squash Meal-Prep Bowlsto 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 theCranberry-Apple Smoothieand use an optional medjool date to sweeten it instead.Day 1Breakfast (332 calories)1 servingOld-Fashioned OatmealServe with 1 tablespoon almond butterServe with 1 cup blueberriesA.M. Snack (101 calories)1 medium pearLunch (354 calories)1 servingApple-Cheddar Pita PocketsP.M. Snack (35 calories)1 clementine (35 calories)Dinner (401 calories)1 servingHearty Spinach Chickpea StewDaily Totals: 1,224 calories, 57 g protein, 180 g carbs, 36 g fiber, 37 g fat, 1,533 mg sodiumTo 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 2Carrot Cake Energy Bitesto AM snack, add 1 cup low-fat plain Greek yogurt to PM snack, and increase dinner to 2 servings ofHearty Spinach Chickpea Stew.Day 2Breakfast (315 calories)1 servingCranberry-Apple SmoothieA.M. Snack (48 calories)1Carrot Cake Energy BitesLunch (338 calories)1 servingChile-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (119 calories)¼ cup hummus1 cup sliced cucumberDinner (409 calories)1 servingSuperfood Chopped Salad with Salmon and Creamy Garlic DressingDaily Totals: 1,229 calories, 80 g protein, 124 g carbs, 23 g fiber, 52 g fat, 1,339 mg sodiumTo Make it 1,500 Calories:Add a pear to AM snack, increase AM snack to 2Carrot 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 2Carrot 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 3Breakfast (315 calories)1 servingCranberry-Apple SmoothieA.M. Snack (96 calories)1Carrot Cake Energy BitesLunch (338 calories)1 servingChile-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (35 calories)1 clementineDinner (502 calories)1 servingRoasted Cranberry, Squash and Cauliflower SaladDaily Totals: 1,237 calories, 58 g protein, 138 g carbs, 26 g fiber, 57 g fat, 1,443 mg sodiumTo Make it 1,500 Calories:Add 1 slice whole wheat toast with 1 ½ tablespoons almond butter to breakfast, and increase AM snack to 2Carrot 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 2Carrot 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 4Breakfast (332 calories)1 servingOld-Fashioned OatmealServe with 1 tablespoon almond butterServe with 1 cup blueberriesA.M. Snack (101 calories)1 medium pearLunch (338 calories)1 servingChile-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (83 calories)1/2 cup low-fat plain Greek yogurtDinner (348 calories)2 servingsSlow Cooker Vegetarian ChiliDaily Totals: 1,203 calories, 61 g protein, 178 g carbs, 35 g fiber, 32 g fat, 1,531 mg sodiumTo 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 ofSlow Cooker Vegetarian Chili, and add a 1 ½ oz slice of whole wheat baguette to dinner.Day 5Breakfast (332 calories)1 servingOld-Fashioned OatmealServe with 1 tablespoon almond butterServe with 1 cup blueberriesA.M. Snack (101 calories)1 medium pearLunch (338 calories)1 servingChile-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (83 calories)1Carrot Cake Energy Bite1 clementineDinner (343 calories)1 servingSheet-Pan Chicken Fajita BowlsDaily Totals: 1,198 calories, 82 g protein, 144 g carbs, 31 g fiber, 40 g fat, 1,330 mg sodiumMeal Prep Tip:Make theSheet-Pan Chicken Fajita Bowlsto 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 servingsSheet-Pan Chicken Fajita Bowls.Day 6Breakfast (315 calories)1 servingCranberry-Apple SmoothieA.M. Snack (104 calories)8 walnut halvesLunch (343 calories)1 servingSheet-Pan Chicken Fajita BowlsP.M. Snack (166 calories)1 cup low-fat plain Greek YogurtDinner (253 calories)1 servingSweet Potatoes with Warm Black Bean SaladDaily Totals: 1,181 calories, 90 g protein, 138 g carbs, 25 g fiber, 35 g fat, 1,433 mg sodiumMeal Prep Tip:Make theSweet Potatoes with Warm Black Bean Saladto 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 2Carrot Cake Energy Bitesto 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 servingsSheet-Pan Chicken Fajita Bowls, add 2Carrot Cake Energy Bitesto PM snack, and increase dinner to 2 servingsSweet Potatoes with Warm Black Bean Salad.Day 7Breakfast (332 calories)1 servingOld-Fashioned OatmealServe with 1 tablespoon almond butterServe with 1 cup blueberriesA.M. Snack (96 calories)2Carrot Cake Energy BitesLunch (253 calories)1 servingSweet Potatoes with Warm Black Bean SaladP.M. Snack (101 calories)1 medium pearDinner (424 calories)1 servingRoasted Pistachio-Crusted Salmon with BroccoliDaily Totals: 1,207 calories, 56 g protein, 151 g carbs, 33 g fiber, 48 g fat, 1,432 mg sodiumTo 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 servingsSweet Potatoes with Warm Black Bean Salad, and add a 1 ½ oz slice of whole wheat baguette to dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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 ofchili, a hearty bowl ofoatmeal, or a roasted veggiesaladat 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 theketoandWhole-30diets 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 includessimple and easy clean-eating recipesthat 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 onyour needs.Looking for more?See ourClean-Eating Meal Plan for Summerand our14-Day Clean-Eating Meal PlanClean Eating Food List for FallHere are theclean-eating foodsto eat more of this fall, and the ones we were sure to include in this healthy meal plan.Butternut squashSpaghetti squashSweet potatoesPotatoesKaleRed cabbageCarrotsBroccoliCauliflowerOnionsApplesPearsClementinesCranberriesChickpeas, black beans, white beansOatmeal, brown rice, quinoaSalmon, ground turkey, chickenSee More:Clean-Eating Recipes7-Day Clean-Eating Meal Plan for Fall: 1,200 CaloriesA 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 theChile-Lime Turkey & Spaghetti Squash Meal-Prep Bowlsto 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 theCranberry-Apple Smoothieand use an optional medjool date to sweeten it instead.Day 1Breakfast (332 calories)1 servingOld-Fashioned OatmealServe with 1 tablespoon almond butterServe with 1 cup blueberriesA.M. Snack (101 calories)1 medium pearLunch (354 calories)1 servingApple-Cheddar Pita PocketsP.M. Snack (35 calories)1 clementine (35 calories)Dinner (401 calories)1 servingHearty Spinach Chickpea StewDaily Totals: 1,224 calories, 57 g protein, 180 g carbs, 36 g fiber, 37 g fat, 1,533 mg sodiumTo 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 2Carrot Cake Energy Bitesto AM snack, add 1 cup low-fat plain Greek yogurt to PM snack, and increase dinner to 2 servings ofHearty Spinach Chickpea Stew.Day 2Breakfast (315 calories)1 servingCranberry-Apple SmoothieA.M. Snack (48 calories)1Carrot Cake Energy BitesLunch (338 calories)1 servingChile-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (119 calories)¼ cup hummus1 cup sliced cucumberDinner (409 calories)1 servingSuperfood Chopped Salad with Salmon and Creamy Garlic DressingDaily Totals: 1,229 calories, 80 g protein, 124 g carbs, 23 g fiber, 52 g fat, 1,339 mg sodiumTo Make it 1,500 Calories:Add a pear to AM snack, increase AM snack to 2Carrot 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 2Carrot 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 3Breakfast (315 calories)1 servingCranberry-Apple SmoothieA.M. Snack (96 calories)1Carrot Cake Energy BitesLunch (338 calories)1 servingChile-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (35 calories)1 clementineDinner (502 calories)1 servingRoasted Cranberry, Squash and Cauliflower SaladDaily Totals: 1,237 calories, 58 g protein, 138 g carbs, 26 g fiber, 57 g fat, 1,443 mg sodiumTo Make it 1,500 Calories:Add 1 slice whole wheat toast with 1 ½ tablespoons almond butter to breakfast, and increase AM snack to 2Carrot 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 2Carrot 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 4Breakfast (332 calories)1 servingOld-Fashioned OatmealServe with 1 tablespoon almond butterServe with 1 cup blueberriesA.M. Snack (101 calories)1 medium pearLunch (338 calories)1 servingChile-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (83 calories)1/2 cup low-fat plain Greek yogurtDinner (348 calories)2 servingsSlow Cooker Vegetarian ChiliDaily Totals: 1,203 calories, 61 g protein, 178 g carbs, 35 g fiber, 32 g fat, 1,531 mg sodiumTo 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 ofSlow Cooker Vegetarian Chili, and add a 1 ½ oz slice of whole wheat baguette to dinner.Day 5Breakfast (332 calories)1 servingOld-Fashioned OatmealServe with 1 tablespoon almond butterServe with 1 cup blueberriesA.M. Snack (101 calories)1 medium pearLunch (338 calories)1 servingChile-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (83 calories)1Carrot Cake Energy Bite1 clementineDinner (343 calories)1 servingSheet-Pan Chicken Fajita BowlsDaily Totals: 1,198 calories, 82 g protein, 144 g carbs, 31 g fiber, 40 g fat, 1,330 mg sodiumMeal Prep Tip:Make theSheet-Pan Chicken Fajita Bowlsto 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 servingsSheet-Pan Chicken Fajita Bowls.Day 6Breakfast (315 calories)1 servingCranberry-Apple SmoothieA.M. Snack (104 calories)8 walnut halvesLunch (343 calories)1 servingSheet-Pan Chicken Fajita BowlsP.M. Snack (166 calories)1 cup low-fat plain Greek YogurtDinner (253 calories)1 servingSweet Potatoes with Warm Black Bean SaladDaily Totals: 1,181 calories, 90 g protein, 138 g carbs, 25 g fiber, 35 g fat, 1,433 mg sodiumMeal Prep Tip:Make theSweet Potatoes with Warm Black Bean Saladto 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 2Carrot Cake Energy Bitesto 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 servingsSheet-Pan Chicken Fajita Bowls, add 2Carrot Cake Energy Bitesto PM snack, and increase dinner to 2 servingsSweet Potatoes with Warm Black Bean Salad.Day 7Breakfast (332 calories)1 servingOld-Fashioned OatmealServe with 1 tablespoon almond butterServe with 1 cup blueberriesA.M. Snack (96 calories)2Carrot Cake Energy BitesLunch (253 calories)1 servingSweet Potatoes with Warm Black Bean SaladP.M. Snack (101 calories)1 medium pearDinner (424 calories)1 servingRoasted Pistachio-Crusted Salmon with BroccoliDaily Totals: 1,207 calories, 56 g protein, 151 g carbs, 33 g fiber, 48 g fat, 1,432 mg sodiumTo 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 servingsSweet Potatoes with Warm Black Bean Salad, and add a 1 ½ oz slice of whole wheat baguette to dinner.
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 ofchili, a hearty bowl ofoatmeal, or a roasted veggiesaladat 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 theketoandWhole-30diets 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 includessimple and easy clean-eating recipesthat 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 onyour needs.
Looking for more?See ourClean-Eating Meal Plan for Summerand our14-Day Clean-Eating Meal Plan
Clean Eating Food List for Fall
Here are theclean-eating foodsto 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:
Day 1
Breakfast (332 calories)
A.M. Snack (101 calories)
Lunch (354 calories)
P.M. Snack (35 calories)
Dinner (401 calories)
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 2Carrot Cake Energy Bitesto AM snack, add 1 cup low-fat plain Greek yogurt to PM snack, and increase dinner to 2 servings ofHearty Spinach Chickpea Stew.
Day 2
Breakfast (315 calories)
A.M. Snack (48 calories)
Lunch (338 calories)
P.M. Snack (119 calories)
Dinner (409 calories)
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 2Carrot 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 2Carrot 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)
Dinner (502 calories)
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 2Carrot 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 2Carrot 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
P.M. Snack (83 calories)
Dinner (348 calories)
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 ofSlow Cooker Vegetarian Chili, and add a 1 ½ oz slice of whole wheat baguette to dinner.
Day 5
Dinner (343 calories)
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 theSheet-Pan Chicken Fajita Bowlsto 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 servingsSheet-Pan Chicken Fajita Bowls.
Day 6
A.M. Snack (104 calories)
Lunch (343 calories)
P.M. Snack (166 calories)
Dinner (253 calories)
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 theSweet Potatoes with Warm Black Bean Saladto 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 2Carrot Cake Energy Bitesto 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 servingsSheet-Pan Chicken Fajita Bowls, add 2Carrot Cake Energy Bitesto PM snack, and increase dinner to 2 servingsSweet Potatoes with Warm Black Bean Salad.
Day 7
Lunch (253 calories)
P.M. Snack (101 calories)
Dinner (424 calories)
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 servingsSweet Potatoes with Warm Black Bean Salad, and add a 1 ½ oz slice of whole wheat baguette to dinner.
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