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Fall Meal Plan

A free fall meal plan with easy, healthy recipes! A full menu, meal breakdown, example days with meals, and macronutrients included.

This is a collage of recipes for the fall meal plan. There are images for recipes in the meal including protein waffles, a jar of overnight oats, chicken bacon ranch casserole, salmon, and chicken salad.

Fall Meal Plan

Meal planning has been such a huge game-changer in my life. From freeing up time during the week to helping me meet my nutrition goals, having a weekly meal plan really helps me take on a busy schedule with confidence.

Here's a fall meal plan, perfect to eating well this season!

Using this Meal Plan

This meal plan for 2 people that will last about 5 days. I’ve included all of the recipes I used in the meal plan, along with the macronutrient breakdowns of each meal.

Please use this as a starting point! Adjust meals as needed for your personal dietary and nutritional needs.

You can follow the plan, tweak it to suit your needs, or go fully custom with the help of my Weekly Meal Plan Template and other included resources.

Menu for the Week

This graphic shows the menu for the week. There are two breakfasts, lunches, dinners, snacks, drinks, and desserts.

Example Days

Here are two example days of how the meals can be split up. This is an example of how the meals can be split up to fuel your day. Each day has the food along with the macronutrients for the day.


Pumpkin Pie Overnight Oats - Oats that are creamy, high-protein, and taste like a piece of pumpkin pie! 

Protein French Toast - A high-protein French toast that is crispy, delicious, and only takes 5 minutes to make!

Note: I use Bad Athletics protein powder for my French toast and it's amazing. Code JORDO saves you money when ordering Bad Athletics protein.

This is a plate of protein french toast. There are slices of bread with dark brown toasted spots. The bread is covered in syrup and white powdered sugar.


Healthy Curry Chicken Salad - A quick & easy recipe for when you don't have time to throw together a slow-simmered curry dish.

Sesame Chicken Lettuce Wraps - Flavorful, restaurant-quality chicken made right in your home!

This is a bowl of healthy curry chicken salad. There is a small glass bowl with shredded chicken, chopped celery, chopped red onions, raisins, cashews, and a light dressing. There is a hand holding up a cracker with curry chicken salad. There is a small bowl of crackers as well.


Honey Garlic Salmon - A one-pot delicious dinner recipe that's so easy to make.

Chicken Bacon Ranch Casserole - The ultimate easy dinner recipe that is a guaranteed 5 star rating from everyone in the family!

This is a casserole dish filled with chicken bacon ranch casserole. There are penne noodles with shredded chicken, chopped bacon, and melted cheese on top. Chopped green onions are covering the top.


Pumpkin Mug Cake - The perfect post-dinner sweet treat that gives all the fall vibes.

Pancake Bowl - The easiest 2-minute, 2-ingredient dessert!


Greek Yogurt - I love Chobani, Two Good, and Siggis for high-protein, thick & creamy, flavorful options.

G2G Bar - My favorite protein bar that is actually filling and tastes like cookie dough! The code JORDO can be used for an extra discount on your order.

Fruit - I always top my yogurt with something.


Water - Drink plenty of ti!

Coffee - An every day essential.

Fairlife Nutrition Plan - A high-protein delicious drink.

More Fall Recipe Ideas

There's an entire category of my blog dedicated to Fall recipes! Here's a few more ideas:

More Meal Plans

I have an entire section of free weekly meal plans you can browse for more ideas!

Weekly Meal Plan Template

I have a free Weekly Meal Plan Template that gives YOU the resources to meal plan and prep using what you have in the fridge, your favorite recipes, and your family needs. The template allows you to customize a plan for you!

Meal Prep Resources

Meal prep is an essential part of my active and healthy lifestyle. I have several meal prep resources that offer insight into the tools I use to meal prep with affordability and consistency. If you’re wanting to step up your meal prep game, check these out:

This is a pinterest pin for the weekly mean plan template. There is 3 sheets of weekly meal plan resources on the pin. The title is also on the pin.

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My goal is to share easy, simple ways to live an attainable & sustainable healthy lifestyle. One of the primary ways I do this is by sharing simple recipes, meal plans, and other motivating content. All of my content on Instagram and this blog is 100% free to you!

Buying me a cup of coffee is an easy way to to support me by giving me the energy to keep sharing free content. THANK YOU!


Sunday 20th of November 2022

This looks super helpful! Thanks!