21 Day Fix Fall Meal Plan & Grocery List: Delicious, Healthy & Seasonal Dinners

As the leaves begin to turn and the crisp air signals the arrival of autumn, there’s a natural craving for warm, comforting, and hearty meals. This 21 Day Fix Fall Meal Plan & Grocery List is meticulously crafted to satisfy those cravings while keeping you perfectly aligned with your health and fitness goals. It’s brimming with the vibrant flavors of the season and the goodness of farm-fresh produce, making healthy eating both enjoyable and effortless. These dinner recipes are beloved staples in our home this time of year, and we are thrilled to share them with you!

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There’s something incredibly comforting about slipping into your favorite cozy attire as the days grow shorter. For us, the arrival of fall also signals a shift in our kitchen, embracing the rich, earthy flavors that this season has to offer. This meal plan is a celebration of autumn, designed to bring warmth and nourishment to your table. We believe in making healthy eating accessible and delicious, and this collection of recipes perfectly embodies that philosophy.

If you’re looking for even more inspiration to fill your kitchen with the tastes of fall, our extensive recipe index is packed with delightful autumn-inspired recipes waiting for you to explore!

Why Embrace a 21 Day Fix Fall Meal Plan?

The 21 Day Fix program is renowned for its straightforward approach to portion control and healthy eating, using a simple container system. Integrating this system with seasonal produce amplifies its benefits. Fall offers an abundance of nutrient-dense ingredients like pumpkin, various squashes, sweet potatoes, and root vegetables, all of which are perfect for creating satisfying and balanced meals. A well-structured meal plan not only takes the guesswork out of healthy eating but also helps you save time and money by reducing last-minute grocery runs and food waste. This specific Fall plan focuses on hearty, comforting dishes that naturally fit within the 21 Day Fix guidelines, ensuring you stay on track while enjoying every bite.

Your 21 Day Fix Fall Favorites Dinner Plan & Grocery List

Get ready to enjoy a week of delicious, healthy, and perfectly portioned meals. Each recipe is designed to be flavorful and satisfying, making your healthy eating journey a joy.

Monday: 21 Day Fix Gluten-Free Pumpkin Pasta with Spicy Sausage (Instant Pot Option)

Kick off your week with a cozy and flavorful pasta dish that embodies autumn. This pumpkin pasta is creamy, savory, and perfectly spiced, featuring lean turkey or chicken sausage for a protein boost. The pumpkin puree adds a subtle sweetness and a wealth of nutrients, while the spinach ensures you get your greens. It’s a comforting meal that feels indulgent but stays completely within your 21 Day Fix containers, especially with gluten-free or whole-grain pasta options. The Instant Pot option makes it even easier for busy weeknights!

Groceries:

Vegan or clarified butter
Olive oil
1/2 onion
2 cloves garlic
1 lb spicy Italian turkey or chicken sausage
Pumpkin puree
Chicken broth
Full-fat coconut milk
Salt
Chopped baby spinach
Parmesan or Pecorino Romano cheese
4 cups of cooked gluten-free or whole grain pasta (2 cups raw for Instant Pot)

Tuesday: 21 Day Fix Sweet Potato and Black Bean Chili

Warm up with a hearty and robust chili that’s packed with flavor and plant-based goodness. This sweet potato and black bean chili is a fan favorite, combining tender sweet potatoes, protein-rich black beans, and savory ground turkey. The blend of spices, including our salt-free taco seasoning, creates a depth of flavor that is truly satisfying. It’s a fantastic source of fiber and lean protein, making it an ideal 21 Day Fix meal. Top it with your favorite healthy garnishes like avocado or cilantro for an extra burst of freshness.

Groceries:

4 tsp olive oil
1 ½ pounds of ground turkey
1 small or 1/2 large onion
3 cloves of garlic
1 can of black beans
Fire-roasted tomatoes
Kale
2 medium/large sweet potatoes
2+ cups of chicken stock
Salt-free taco seasoning
Chili powder
Cayenne (optional)
Salt and pepper
Optional – maple syrup
Toppings (optional):
- Cheddar cheese
- Cilantro
- Chives
- Avocado

Wednesday: 21 Day Fix Shrimp Scampi with Spaghetti Squash

Enjoy a lighter yet incredibly flavorful dish with this shrimp scampi served over spaghetti squash. This recipe transforms classic scampi into a 21 Day Fix-friendly meal by swapping traditional pasta for nutrient-rich spaghetti squash. The succulent shrimp are cooked in a delicious garlic-lemon sauce, making it a quick, elegant, and low-carb option. It’s a wonderful way to enjoy fresh seafood and seasonal vegetables, providing plenty of protein and healthy fats, perfectly fitting into your daily container count.

Groceries:

1 medium spaghetti squash
1 1/4 lbs of shrimp
Butter-flavored olive oil, olive oil, or vegan butter
1 lemon
4 cloves garlic
¼ shallot
Fresh Italian parsley
Himalayan salt
Black pepper
2/3 cup organic low-sodium chicken broth
Lemon Balsamic Vinegar (optional)
1/2 slice of bread, pulsed in blender to make bread crumbs (optional)
2/3 cup of good Parmesan cheese, divided

Thursday: 21 Day Fix Lazy Butternut Squash Lasagna

Who says lasagna has to be complicated? This “lazy” butternut squash lasagna offers all the comforting layers of a traditional lasagna with a healthy, seasonal twist, all prepared in one skillet! It uses tender butternut squash slices instead of pasta noodles, combined with lean ground sirloin (or poultry sausage), creamy ricotta, spinach, and a rich tomato sauce. This gluten-free delight is packed with flavor and vegetables, providing a balanced meal that’s hearty and satisfying. It’s perfect for a cozy weeknight dinner and great for meal prepping leftovers.

Groceries:

2 tsp olive oil
2 cups of butternut squash, sliced into half or quartered moons
1 cup of fresh spinach, shredded
1 lb of grass-fed ground sirloin (would also be great with poultry sausage)
1/2 onion, diced
3 cloves of garlic, minced
1 1/2 cups of homemade or no-sugar added jarred tomato or marinara sauce
1 1/4 cup of ricotta cheese
1 egg
1 T of Parmesan cheese, plus more for topping
1 cup of shredded mozzarella cheese
Fresh ground pepper
Fresh basil

Friday: Sausage and Cauliflower Casserole {21 Day Fix}

End your week with a comforting and easy casserole that’s big on flavor and light on fuss. This sausage and cauliflower casserole features spicy turkey or chicken sausage combined with tender cauliflower florets, creamy ricotta, and nutritious spinach or kale. It’s a perfect one-pan meal that’s simple to prepare and incredibly satisfying. The cauliflower provides a fantastic low-carb base, absorbing all the delicious flavors of the sausage and cheese. It’s an excellent way to use up fresh veggies and enjoy a hearty meal that fits perfectly into your 21 Day Fix plan.

Groceries:

1 head of cauliflower
1 lb spicy turkey or chicken sausage
1/4 onion
1 clove of garlic
1/3 cup of low sodium chicken broth
Ricotta cheese
1-2 cups Spinach and/or kale
Cooking spray [I use my EVO]
1/3 cup Parmesan cheese blend – I love the shaved kind for this meal

Beyond Dinner: Healthy Breakfast & Lunch Ideas for Fall

A complete 21 Day Fix plan considers all meals. Don’t forget to nourish your body with equally delicious and healthy breakfast and lunch options to keep you energized throughout the day. These Fall-inspired suggestions complement your dinner plan perfectly.

Nourishing Breakfasts:

21 Day Fix Crock Pot Breakfast Casserole: Prepare this savory casserole overnight for a wholesome, protein-packed breakfast that’s ready when you wake up. It’s fantastic for feeding a family or for easy meal prep.
21 Day Fix Baked Oatmeal Jars: These individual baked oatmeal jars are perfect for grab-and-go mornings. Customize them with seasonal fruits like apples or pears and a sprinkle of cinnamon for a truly autumnal treat.

Satisfying Lunches:

21 Day Fix Butternut Squash Soup {Instant Pot/Crock Pot/Stove Top}: A creamy, dairy-free, and gluten-free butternut squash soup is the epitome of comfort. It’s easy to make a big batch and enjoy it for lunches all week long. Its natural sweetness and smooth texture make it incredibly satisfying.
Warm Honey Roasted Butternut Squash Salad {21 Day Fix}: This salad is a delightful blend of warm, roasted butternut squash, tangy cranberries, and creamy goat cheese. Add some grilled chicken or turkey for extra protein to make it a perfectly balanced and filling lunch.

Tips for Successful 21 Day Fix Fall Meal Prep

To make the most of this meal plan and ensure your healthy eating journey is seamless, consider these practical meal prep tips:

Batch Cook Grains and Proteins: Cook a larger quantity of your chosen pasta or rice, and pre-cook ground turkey or chicken sausage at the beginning of the week. This saves time when assembling meals.
Chop Vegetables in Advance: Pre-chop onions, garlic, sweet potatoes, and squash. Store them in airtight containers in the fridge, ready to be added to your recipes.
Utilize Leftovers: Many of these dinner recipes, especially the chili and lasagna, make excellent leftovers for lunch the next day. Cook a little extra to plan ahead.
Familiarize Yourself with Containers: If you’re new to the 21 Day Fix, keep your container guide handy. Understanding how each food fits into the system will help you stay on track.
Plan Your Shopping Trip: Use the provided grocery lists to create one organized shopping trip. This prevents impulse buys and ensures you have all necessary ingredients.
Invest in Good Storage: High-quality, portion-sized meal prep containers can make a huge difference in keeping your food fresh and organized.

Embrace the Flavors of Fall

This 21 Day Fix Fall Meal Plan & Grocery List is more than just a collection of recipes; it’s a guide to embracing the rich, comforting flavors of autumn while staying committed to your healthy lifestyle goals. Each dish is designed to be delicious, nutritious, and easy to fit into your busy schedule, ensuring you can enjoy the season without compromise.

We hope this plan inspires you to cook, savor, and enjoy every moment of this beautiful season. Get ready to fill your kitchen with wonderful aromas and your plate with wholesome, satisfying meals. Have an awesome and delicious week!