If you’re looking for an easy, healthy Fall Capsule Meal Plan, you’re in the right place!
We all know what it’s like to need to get dinner on the table on busy weeknights, so here’s an easy meal plan template and collection of fresh fall recipes to help you make it happen.
This easy Fall Meal Plan is designed to help you have fewer decisions and more ease in your week.
This is how I feel good effect meal planning and streamline meal prep for our family.
Below you’ll find 4 weeks of recipes for 5 weeknights worth of meal categories, plus a seasonal treat each week as well.
The recipes feature seasonal favorites including pumpkin, sweet potato, butternut squash, warming spices, apple and more!
With plenty of cozy fall ingredients and flavors to help you make the most of the season.
what is a capsule meal plan?
Similar to the concept of a capsule wardrobe, this capsule meal plan reduces my daily decision fatigue while still leaving plenty of room for flexibility.
Instead of trying to do it all perfectly, I simply pick a meal type for each day of the week – something I know I enjoy like Taco Tuesday or Grill Night.
And then choose from a short list of simple, delicious recipes. Ones that are quick to throw together with very minimal prep.
All made with feel-good, real food ingredients!
This fall meal plan template lets me keep the categories the same, but switch up the recipes week to week if I want. Giving me and my family fun variety, without the fuss.
fall meal plan template
For this fall capsule meal plan, we’re doing the following meal categories – click on each one to go straight to that section:
these recipes are all…
If you try any recipes from this Fall Capsule Meal Plan, I’d love to see!
Tag me at @realfoodwholelife so I can see, and leave a star rating so we know you want to see more of these seasonal meal plans in the future.
crockpot chicken night
Ingredients: chicken, lemon juice, dijon mustard, Italian seasoning, garlic
Ingredients: chicken, broccoli, bell peppers, peanut butter, garlic, maple syrup, vinegar and other spices
Ingredients: chicken, onion, apples, cabbage, garlic powder, apple cider, apple cider vinegar and other seasonings
Ingredients: chicken, onion, bell pepper, salsa, lime juice and salt
Ingredients: ground turkey, chicken stock, tomato paste, olive oil, mild chili powder and other spices
Ingredients: pork loin roast (or pork shoulder), orange juice, lime juice, cumin, chili powder, and other seasonings
Ingredients: ground turkey, onion, garlic, apples, cilantro, green onion, lime juice and other seasonings
Ingredients: sweet potatoes, black beans, salsa, vegetable stock, cumin, smoked paprika and salt
Ingredients: ground turkey, canned beans, bell peppers, onion, sweet potato, tomatoes, cumin, chili powder, lime juice, and other spices
Ingredients: ground turkey, onion, garlic, cumin, chipotle peppers, apples, tomato sauce, lime juice, and other seasonings
Ingredients: chicken, tomato sauce, chili beans, chunky salsa, cumin, garlic and salt
Ingredients: ground turkey (or ground beef), onion, garlic, nutritional yeast, almond flour (or oat flour)
Ingredients: basil, garlic, nutritional yeast, lemon juice, olive oil, zucchini, and tomatoes
Ingredients: crushed tomatoes, tomato paste, onion, garlic, olive oil, coconut milk and salt
Ingredients: canned pumpkin puree, tomato sauce, garlic, onion, coconut milk, olive oil, cinnamon, rosemary, sage and salt
Ingredients: sweet potato, apple, potatoes, stock, coconut milk, onion, garlic, apple cider vinegar, turmeric and other seasonings
Ingredients: canned pumpkin puree, sweet potato, tomato sauce, onion, garlic, vegetable stock (or chicken stock), cinnamon, coconut milk
Ingredients: butternut squash, stock, coconut milk, onion, carrot, apple, garlic, turmeric and other spices
Ingredients: chickpeas, white beans, butternut squash, diced tomatoes, swiss chard (or spinach), stock, onion, garlic and other spices
Ingredients: applesauce, apples, apple cider, eggs, almond flour (or oat flour), coconut oil, cinnamon, baking soda, baking powder
Ingredients: pumpkin puree, maple syrup, vanilla extract, almond flour, chocolate chips, vanilla extract, eggs, coconut oil, pumpkin pie spice, baking soda, baking powder and salt
Ingredients: sweet potato puree, vanilla, pecans, maple syrup, pumpkin pie spice, almond flour (or oat flour), eggs, coconut oil, baking soda, baking powder and salt
Ingredients: apples, lemon juice, coconut sugar, cinnamon, coconut oil, almond flour, vanilla extract, coconut milk
Easy Fall Capsule Meal Plan: Butternut Squash Soup
- 1 medium yellow onion chopped
- 2 cups chopped carrot
- 2 cups chopped apple such as Honeycrisp
- 6 cups chopped butternut squash
- 2 garlic cloves
- 1 ½ teaspoon kosher salt
- 1 teaspoon turmeric
- ½ teaspoon ground cinnamon
- 1 quart chicken stock or vegetable stock
- 1 cup coconut milk from a can
- For serving: fresh sage toasted pumpkin seeds, freshly ground pepper, Smokey Maple Roasted Chickpeas (optional)
- Add the onion, carrot, apple, butternut squash, garlic, salt, turmeric, cinnamon and stock to a 6-quart pressure cooker.
- Secure the lid, select the manual setting, and set it to high pressure for 5 minutes.
- When the pressure cooker timer is done, quick release the pressure.
- Uncover and add the coconut milk. Using an immersion blender, blend until very smooth. Alternatively, working in batches, carefully ladle the soup into a blender and blend on high until smooth.
- Taste and add additional salt if desired. Serve with any toppings you like.
- Follow step 1, but use a large Dutch oven or pot.
- Cover, bring to a boil, then reduce to a simmer. Cook until the veggies are tender, about 25-35 minutes.
- Proceed with steps 4-5.
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