Healthy Fall Meal Plan 2023 Released

I had to wait until the weather actually cooled down, you know?

And that it was official on that calendar… to finally admit that Fall is here.

To finally make that shift into the cozy, earlier evenings, to cooking warm meals inside, and to actually enjoying the process of moving into these slower, more intentional months.

And, I have to admit. When I cook a little homemade dinner, even after a crazy day, I feel like I’m winning at life. It’s like this soothing little routine that says- you got this, mama.

The ability to nourish ourselves and our loved ones with the magic of real food is both a gift and a necessity for a healthy life. But let’s not forget the importance of efficiency and simplicity, especially as the seasons change.

Amidst the pumpkin-spiced everything, crisp leaves, and football games, this season invites us to gather, share, and sprinkle a little nourishing magic of good food with our loved ones. As our rhythms shift with the seasons, we all could use a touch of inspiration and encouragement in the kitchen.

So, back and ready to help you do that with ease & joy? The Fall Meal Plan is here & better than ever!

So…. what exactly is the Fall Meal Plan?

The Fall Meal Plan is a four-week collection of downloadable and printable weekly meal plans. Each plan is naturally gluten-free and comes with super-easy, healthy recipes. We’ve also included a weekly printable shopping list that’s perfectly coordinated. This means you can spend less than three hours a week cooking while enjoying gorgeous, healthy real food at every meal.

Here’s why you’ll love it:

a) say goodbye to wasting time searching for healthy recipes, cooking hour-long dinners, or spending marathon hours on meal prep Sundays

b) forget about blowing your budget on eating out all the time because breakfast, lunch and dinner are sorted, and they’re exciting

c) feel better in your daily life and have the energy to conquer it all

d) break free from your mundane recipe routine and discover some new easy gems that will see you through the entire season

e) spend just around three hours or less per week shopping and cooking for all your meals (or just one hour a week if you opt for the Dinner Only meal plan)

f) savor amazing, tried-and-true, simple-to-prepare healthy real food, all #simplyrealhealth style

How Does It Work?

It’s almost too easy, really.

1. Sign up here.

2. You’ll receive a printable shopping list and the plan/recipes for all four weeks right away. You can do it for 4 straight weeks in a row, or space them out however you choose! I give you specific instructions on what to make and when (along with estimated cooking times), so you can plan each week around it. It’s flexible, adapting to your schedule.

3. You’ve got the entire weekend to prepare, shop, and cook at your own pace, so you’re all set for the upcoming week.

4. Repeat this process for four weeks in total, and you’ll have a repertoire of new recipes you love and can repeat as often as you like. Boom!

What’s Included?

1. A weekly printable shopping list

2. Weekly recipes and directions, sent directly to your inbox (that’s $25/week to eliminate the stress of meal planning and shopping). 

3. Gorgeous bonus real food and Simply Real Health Guides (a $55 value on their own!) on:

  • Healthy Pantry & Freezer Guide/Checklist
  • Real Food 101 Guide
  • Eating Out & Traveling Guide
  • Healthy Breakfast & Brunch Recipes 
  • Swap This For That Guide
  • A Healthy Cocktail Ritual & Recipe Guide
  • Real-Food Dessert Recipes & Guide
  • Healthy Snack Recipes & Guide
  • plus, a few secret bonus guides along the way!

4. Real-Food Basics: We delve into what real food is, why it’s the best choice, and what to watch out for in this guide.

5. Over 41 amazing, simple, naturally gluten-free & real food recipes, including new green smoothie recipes, make-ahead lunch ideas, one-pan dinners, cozy nights in recipes, healthier desserts, and fun weekend brunch ideas.

All seasonal, fresh & delicious!

Some of our favorite ones this season? See below to see the entire Recipe List & Photo Gallery below!

The Fall Meal Plan Full Recipe List:

Pumpkin Spiced Pancakes

The Healthy Pumpkin Spice Latte

Turmeric & Ginger Butter Roasted Carrot Salad

Sweet Potato Morning Muffins

Italian Chicken & Broccoli Rice Bowls

Pumpkin & Apple Spice Bread (or Muffins)

Spaghetti Squash Aglio Olio with Roasted Veggies

Snapper with Coconut Curry Sauce

Saffron Chicken & Cilantro Stew

The Macadamia Nut Pesto Everything Sauce

Lemony Pesto 2 Minute Arugula Salad

Creamy Italian Gigante Bean Bake

Spicy Chicken Burger Lettuce Wraps

BLTA Salad

Portobello Mushroom Pesto Chicken Pizzas

Chicken Pot Pie & Polenta Bowls

Creamy Coconut & Sweet Potato Soup

The Everything Fall Salad

Sesame Sea Salt Caramel Corn

Matcha-Vanilla Chia Seed Pudding

Crunchy Dijon, Apple, Walnut + Poppyseed Kale Salad

Creamy Almond Sauce Everything Dressing

Shredded Red Cabbage Salad with Cilantro + Feta (and almond everything dressing)

Carrot, Orange & Turmeric Smoothie

Butternut Squash, Mushroom + Sage Risotto

Coconut Curry Green Rice

Cauliflower Rice & Shrimp Paella

Double Chocolate & Coconut Chip Cookies

Chicken Gumbo Soup Bowls

Chai Spiced Cranberry Pumpkin Granola

Kale Feta & Olive Oil Bread

Herbed Polenta

Butter Pan Fried Sole with Herbs

Crustless Chicken Sausage & Veggie Pizzas

Yam & Kale Sweet Potato Bites

GF Apple Pie Bars

*all recipes are gluten-free, and most are easy to modify for dairy-free options too!


Q: What if I am a picky eater/am cooking for a picky eater/have food sensitivities?

A: If you’re picky- I think I can change your mind. That’s because we think everything in the plan tastes great and would be worth a try first, even if it’s out of your comfort zone.

If it’s about food sensitivities- all of the recipes are designed for easy swap-outs- whether you are vegetarian, dairy-free or gluten-intolerant (the entire plan is naturally gluten-free and dairy optional).

Q: What if I’m traveling, or have to go out for dinner or lunches on certain days?

A: That’s totally fine! The Meal Plan is meant to give you structure and recipes that use the same ingredients in different ways, so you can modify the plan or start and stop it around your travel schedule easily.

Q: Is anything off-limits? Coffee, wine, desserts, etc?

A: No, nothing is off limits at all. This is not a diet plan– just a way to help you maximize your healthy eating, mix up your routine and get you eating and feeling better without so much effort!

Q: So, what did people think about the last Seasonal Meal Plan?

“Finally a smart, practical way of living and learning about eating and your health. It just makes sense where other fads or diets don’t, for the longterm. The way you feel, the amount of energy I had and my now glowing skin is all the proof I needed. Thank you!” — Janna P.

“I liked the grocery checklist. Correction – LOVED the grocery list. I haven’t wasted food since I started, we’re spending WAY less on our weekly grocery bill and my picky husband LOVES the food. Triple win”- Casey B.

“This is the perfect way to take the thought and stress out of figuring out how to eat correctly. And, I have never felt better in my life!” – John P.

“I feel SO much better. I always thought I was a really healthy eater and this has completely changed my perspective. I have lost weight [a nice side effect], I don’t wake up in the morning with stomach aches, and my skin is clearer– plus so many other things. I’m a real-food convert now!” – Amanda D.

“The meal plan was  a pretty easy way to learn how to incorporate healthy habits into your every day life- not just sporadic days here and there. And the food was it definitely got me out of my cooking rut and with some great new favorites. The blog is not even a TINY smidge of the awesome recipes that Sarah gives. I seriously can’t wait for next season to get more!” – Alex G.

“I am feeling more creative and inspired in the kitchen–the fact that it’s with healthy food is even more of a bonus!” – Christine V.

Ready to get started?

Just sign up here and you’ll be on your way to a healthier, happier, and much sweeter Fall.

And if the full plan isn’t for you, check out the Easiest Dinner Only Meal Plan here too. It’s the perfect place to start!

Questions about anything, or if this is right for you?

Leave me a comment below, send us a message on instagram @simplyrealhealth or shoot us an email to

photos by Carina Skrobecki and myself

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