Healthy Weekly Meal Plan 15 – First Week of Fall 2025
Kick off fall 2025 with this week’s Healthy Weekly Meal Plan #15! Fresh seasonal recipes, colorful produce, and a free printable grocery list included. Enjoy!
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Welcome to the first fall weekly meal plan! 🍂
Cooler mornings (yay!), cozy sweaters (well, not quite yet here in San Diego), and my favorite autumn produce at the market—this is one of my favorite times of year to lean into comforting, nourishing recipes with seasonal ingredients like pears, apples, pumpkin, and root veggies. It’s also my “birthday season” BTW. Hello, fellow fabulous Sagittarius friends!
This week’s healthy, gluten-free meal plan no. 15 (see ALL the weekly meal plans here) is packed with simple, delicious recipes to help you transition into fall while keeping weeknight meals easy and stress-free. From warm oatmeal and apple smoothies with autumn flavors to cozy soups and hearty dinners, I’ve got you covered!
How the meal plan works
In addition to four dinner recipes, you receive one breakfast recipe, one smoothie or snack recipe, one quick and easy lunch, and one new “healthyish” dessert recipe to try each week.
Serving sizes vary by recipe, as reflected in the grocery list. Scale up or down as needed.
All of the recipes are gluten-free, with an emphasis on a wide variety of plant-based ingredients and gut-friendly foods. And most of the recipes are designed to be pretty darn easy to cook, too. Yay!
Want my easy secret to vibrant health?
eat more plants!
Let me tell show you how fun healthy eating can be!
Healthy Weekly Meal Plan No. 15 with Grocery List
📌 Note: You can click on the individual recipe links below OR scroll to the bottom of this post and download everything in one easy PDF—including a complete shopping list to make your week even easier.
BREAKFAST OF THE WEEK
Photo courtesy of That Clean Life.
🍐Honey Protein Oats with Pear and Pumpkin Seeds
Start your mornings with a bowl of creamy oats, lightly sweetened with honey and topped with fresh pears and crunchy magnesium rich pumpkin seeds. It’s high in protein and fiber to keep you satisfied.
SMOOTHIE OF THE WEEK
I make this fresh Apple Smoothie on repeat almost weekly in the fall. It tastes like apple pie in a glass—only healthier! Made with fresh apples, warming spices, and your favorite milk, it’s the perfect fall snack or breakfast on the go.
Cool nutrition fact: Apples are rich in pectin, a type of soluble fiber that acts as a prebiotic, feeding the beneficial bacteria in your gut and supporting digestive health!
P.S. Check out my Instagram or TikTok reel to see how easy this apple smoothie is to make!
QUICK & EASY LUNCH
🥣 Quick & Easy Vegan Tortilla Soup
Meal-prep a batch of this nourshing tortilla soup and enjoy it all week long! It’s a simple, satisfying lunch that comes together in under 30 minutes. Packed with veggies, beans, and spices, it’s both cozy and nourishing.
WEEKLY DINNER RECIPES
🥬 Dinner 1: Honey Mustard Fall Harvest Salad
Crisp fall veggies, chickpeas, and a tangy honey mustard dressing make this hearty Fall Harvest Salad perfect for Meatless Monday!
🍎 Dinner 2: Easy Sheet Pan Pork Chops with Apples and Green Beans
Minimal cleanup, maximum flavor! Mr. Spicy and I have been eating these yummy Sheet Pan Pork Chops with Apples and Green Beans all week long!
🍽️ Dinner 3: One Pan Cauliflower Gnocchi with Turkey Sausage
This cozy, healthy one pan dinner features cauliflower gnocchi (get it at Trader Joe’s) tossed in a hearty turkey sausage ragu. Perfect for busy weeknights!
🐟 Dinner 4: Salmon with Carrot Lentil Mash
Another super simple meal and a nutritious dinner rich in protein and anti-inflammatory omega-3 fats. Salmon is paired with a creamy carrot-lentil mash for a comforting, nutrient-dense meal.
DESSERT OF THE WEEK
🎃 One Bowl Chocolate Chip Pumpkin Bread
A fall favorite! This gluten-free pumpkin bread is studded with chocolate chips and made in just one bowl for easy cleanup. Enjoy it for dessert, or as a sweet snack with coffee or tea.
Free Healthy Meal Plan PDF & Shopping List
Don’t forget to download the whole plan + grocery list here to keep on your phone or print it out!
That’s it for this week’s plan! Let me know what you’re making first—drop a comment or tag me on Instagram @thespicyrd if you whip up any of the meal plan recipes!
P.S. Check out my Easy Guide to Meal Planning Kit!
