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    Vegan and Gluten-Free Fall Meal Plan

    By Elaine Gordon · Published: Aug 27, 2021

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    Fall is here, and that means it's time for pumpkin, apples, and warm comfort foods. This Fall Vegan and Gluten-Free Meal Plan is filled with my favorites for five days of gluten-free breakfast, lunch, and dinner...plus snacks, desserts, and drinks! I've even made a grocery list so you can spend less time planning and more time enjoying delicious, in-season recipes.

    I know I'm not alone in loving fall foods! As sad as I am every year to see summer slip away, there's something thrilling about this change of season. The air gets crisp, the leaves explode in color, and the food...oh my goodness, the FOOD! Fall foods are colorful and comforting, and the in-season produce is some of my favorite. To kick off a nutritious and delicious fall season, I've created a Fall Vegan and Gluten-Free Meal Plan containing five days of breakfast, lunch, and dinner. I didn't forget snacks, drinks, or deserts, either! It's all right here, plus a helpful shopping list to get you going.

    • vegan creamy pumpkin oatmeal
    • Fall Apple Quinoa Salad
    • Vegan Butternut Squash Soup

    Day 1: Pumpkin Oatmeal, Butternut Squash & Apple Quinoa Salad, and Three Bean Chili

    Breakfast: Vegan Creamy Pumpkin Oatmeal
    Lunch: Maple Roasted Butternut Squash and Apple Quinoa Salad
    Dinner: Best Creamy Vegan Roasted Butternut Squash Soup

    • Vegan Greek Sheetpan Dinner

    Day 2: Sweet Potato Breakfast Bowls, Butternut Squash Pasta, and Greek Sheet Pan Dinner

    Breakfast: Easy Vegan Sweet Potato Breakfast Bowls
    Lunch: One-Skillet Baked Butternut Squash Pasta with Sage
    Dinner: Vegan Greek Sheetpan Dinner

    • Shredded Brussels Sprouts Salad
    • Vegan No-Boil Pasta Bake

    Day 3: Apple Pie Smoothie, Shredded Brussels Sprouts Salad, and No-Boil Pasta

    Breakfast: Vegan Apple Pie Smoothie
    Lunch: Shredded Brussels Sprouts Salad with Candied Pecans, Green Apple, and Pomegranates
    Dinner: Vegan No-Boil Pasta Bake

    • Cinnamon Apple Recipe
    • Quinoa-Pecan Stuffed Acorn Squash
    • One-Pot Pumpkin Curry

    Day 4: Granola, Quinoa-Stuffed Acorn Squash, and Pumpkin Curry

    Breakfast: Easy Sautéed Cinnamon Apples served over dairy-free yogurt (I love Culina brand!) + topped with Easy Granola Recipe
    Lunch: Quinoa-Pecan Stuffed Acorn Squash
    Dinner: Easy One-Pot Vegan Pumpkin Curry

    • Apple Recipe Roundup
    • Vegan Chickpea Bolognese Spaghetti Squash
    • Chickpea Cauliflower Shawarma

    Day 5: Apple Muffins, Chickpea Bolognese, and Cauliflower Chickpea Shawarma

    Breakfast: Blender Vegan Apple Muffins with Cinnamon Streusel Topping
    Lunch: Vegan Chickpea Bolognese with Spaghetti Squash
    Dinner: Vegan Cauliflower Chickpea Shawarma Bowls

    • Butternut Squash Hummus Recipe
    • Yeast-Free Cracker Recipe
    • Cranberry Pomegranate Spritzer Recipe
    • Paleo Pecan Pie Bars
    • Gluten-Free Cranberry Chocolate Chip Oatmeal Cookies

    Snacks: Maple Roasted Butternut Squash Hummus with Easy Almond Flour Crackers, Vegan Pumpkin Pie Pudding, and Sweet & Salty Roasted Pumpkin Seeds
    Desserts: Cranberry & Chocolate Chunk Oatmeal Cookies, No-Bake Vegan Paleo Pecan Pie Bars, and No-Bake Vegan Pumpkin Pie
    Drinks: Cranberry Pomegranate Spritzer, Vegan Chai Latte, and Homemade Spiced Apple Cider

    Grocery List

    Let's get shopping! One of the most time-consuming parts of making a complete meal plan is getting the ingredients gathered and organized into a shopping list. Lucky for you, I've done the work and all you have to do is head to the grocery store! Here are all of the ingredients you'll need to make this Fall Vegan Meal Plan from start to finish.

    Vegetables

    Garlic cloves - 27
    Carrot - 1
    Celery
    Sweet potato - 3
    Red onion - 6
    Cauliflower - 2 heads
    Bell peppers - 1 red
    Acorn squash - 2
    Shallot - 3
    Butternut squash - 4
    Ginger root - 2 inches
    Zucchini - 1
    Pumpkin - 4 (to be turned into puree)
    Baby arugula - 2 handful
    Baby spinach
    Brussels sprouts - 3 cups
    Spaghetti squash - 1

    Fruit

    Lime - 2
    Lemon - 2
    Apples - 18 (10 are for spiced apple cider)
    Pomegranate seeds - ¼ cup
    Medjool dates - 33
    Blueberries
    Raspberries
    Cranberries - 1 cup, unsweetened, dried

    Fresh herbs: Italian flat leaf parsley, chives, cilantro, sage

    Pantry: olive oil, avocado oil, coconut oil, pure maple, arrowroot powder, apple cider vinegar, pure maple sugar, balsamic vinegar, vanilla, baking powder, baking soda

    Spices: salt and pepper, cumin, chili powder, cayenne, turmeric, dried thyme, garlic powder, curry powder, cinnamon, pumpkin pie spice, cardamom, cloves, ginger, cinnamon sticks (5)

    Pantry

    Garbanzo beans - 5 cans, 14.5 oz
    Kalamata olives - 3 oz.
    Coconut milk - 1 can, 13.5 oz, full-fat
    Quinoa
    Red curry paste
    Gluten-free pasta -20 oz.
    Marinara sauce - 52 oz. (I like Rao's)
    Oats - 11 cup
    Vegan dark chocolate - 1 cup (I like Hu brand)
    Sparkling mineral water (I like Topo Chico)
    Vodka
    Cranberry juice - 100% juice
    Pomegranate juice - 100% juice
    Black tea

    Nuts & Seeds

    Almond flour - 2 cup, blanched super fine
    Almonds - 2 Tbsp, unsalted, blanched, slivered
    Almond butter
    Tahini
    Hemp seeds
    Chia seeds
    Flax seeds
    Raw pecans - 7 cup
    Raw cashews - 8 cup
    Cassava flour & tapioca flour - 1 tablespoon each
    Pepitas - 1 cup (raw, unsalted)

    Refrigerator

    Vegan feta (I love VioLife!)
    Plant-based yogurt (I like Culina or Silk almond milk)
    Vegan butter
    Plant-based milk - 4 cup
    Vegan Mozzarella (I like Daiya)
    Frozen riced cauliflower

    I hope this Fall Vegan Meal Plan is helpful! These are some of my favorite seasonal recipes, and I think you'll love them, too. Don't forget to tag me on Instagram if you make these yummy meals, and drop a review below your favorites so others can find them as well!

    See the Complete Eating by Elaine Fall Archives

    Reader Interactions

    Comments

    1. Sarah M says

      September 15, 2021 at 6:59 pm

      Got a printable version?

      Reply
      • Elaine Gordon says

        September 16, 2021 at 10:07 pm

        Yes! It is going out to my e-mail subscribers tomorrow. It is 2 page PDF with just an overview of the recipes organized by day and then a grocery list. You can subscribe here: https://eatingbyelaine.us5.list-manage.com/subscribe?u=aed6de75c5c95a3dce876dabc&id=04ac910a6f

        Reply

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