Vegan and Gluten-Free Fall Meal Plan

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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.

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

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

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

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

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

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.


Garlic cloves – 27
Carrot – 1
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


Lime – 2
Lemon – 2
Apples – 18 (10 are for spiced apple cider)
Pomegranate seeds – 1/4 cup
Medjool dates – 33
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)


Garbanzo beans – 5 cans, 14.5 oz
Kalamata olives – 3 oz.
Coconut milk – 1 can, 13.5 oz, full-fat
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)
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
Hemp seeds
Chia seeds
Flax seeds
Raw pecans – 7 cup
Raw cashews – 8 cup
Cassava flour & tapioca flour – 1 Tbsp each
Pepitas – 1 cup (raw, unsalted)


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!

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  1. Sarah M

    Got a printable version?


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