In this simple clean-eating meal plan for fall, we answer the question of what to eat to lose weight, with a week of delicious and nutrient-packed whole foods.

Chelsea Gloeckner, M.S., R.D.
October 03, 2019

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 of chili, a hearty bowl of oatmeal, or a roasted veggie salad at 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 the keto and Whole-30 diets 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 includes simple and easy clean-eating recipes that 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 on your needs.

Looking for more? See our Clean-Eating Meal Plan for Summer and our 14-Day Clean-Eating Meal Plan

Clean Eating Food List for Fall

Here are the clean-eating foods to 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:

  1. 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.
  2. Prepare the Mexican Spaghetti Squash Meal-Prep Bowls to have for lunch on Days 2 through 5.
  3. If you want to make this clean-eating meal plan completely free of added sugars, remove the honey from the Cranberry-Apple Smoothie and use an optional medjool date to sweeten it instead.

Day 1

Breakfast (332 calories)

A.M. Snack (101 calories)

  • 1 medium pear

Lunch (354 calories)

P.M. Snack (35 calories)

  • 1 clementine (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 2 Carrot Cake Energy Bites to AM snack, add 1 cup low-fat plain Greek yogurt to PM snack, and increase dinner to 2 servings of Hearty Spinach Chickpea Stew.

Day 2

Breakfast (315 calories)

A.M. Snack (48 calories)

Lunch (338 calories)

P.M. Snack (119 calories)

  • ¼ cup hummus
  • 1 cup sliced cucumber

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 2 Carrot 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 2 Carrot 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

Breakfast (315 calories)

A.M. Snack (96 calories)

Lunch (338 calories)

P.M. Snack (35 calories)

  • 1 clementine

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 2 Carrot 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 2 Carrot 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

Breakfast (332 calories)

A.M. Snack (101 calories)

  • 1 medium pear

Lunch (338 calories)

P.M. Snack (83 calories)

  • 1/2 cup low-fat plain Greek yogurt

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 of Slow Cooker Vegetarian Chili, and add a 1 ½ oz slice of whole wheat baguette to dinner.

Day 5

Breakfast (332 calories)

A.M. Snack (101 calories)

  • 1 medium pear

Lunch (338 calories)

P.M. Snack (83 calories)

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 the Sheet-Pan Chicken Fajita Bowls to 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 servings Sheet-Pan Chicken Fajita Bowls.

Day 6

Breakfast (315 calories)

A.M. Snack (104 calories)

  • 8 walnut halves

Lunch (343 calories)

P.M. Snack (166 calories)

  • 1 cup low-fat plain Greek Yogurt

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 the Sweet Potatoes with Warm Black Bean Salad to 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 2 Carrot Cake Energy Bites to 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 servings Sheet-Pan Chicken Fajita Bowls, add 2 Carrot Cake Energy Bites to PM snack, and increase dinner to 2 servings Sweet Potatoes with Warm Black Bean Salad.

Day 7

Breakfast (332 calories)

A.M. Snack (96 calories)

Lunch (253 calories)

P.M. Snack (101 calories)

  • 1 medium pear

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 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 servings Sweet Potatoes with Warm Black Bean Salad, and add a 1 ½ oz slice of whole wheat baguette to dinner.

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