Embrace Autumn Flavors: Your Ultimate 21 Day Fix & LIIFT4 Fall Meal Plan with Grocery List

Are you eagerly searching for a healthy, vibrant, and delicious Fall-Inspired Meal Plan that perfectly aligns with your 21 Day Fix or LIIFT4 program goals? Look no further! This comprehensive guide provides a mouth-watering meal plan, complete with a detailed grocery list, to make your autumn eating both simple and sensational. This post contains affiliate links for products I’m obsessed with.

As the calendar officially ushers in the beauty of autumn, many of us find ourselves ready for a delightful seasonal shift. While the weather might take its time to catch up in some regions, the desire for comforting, warm, and flavorful fall dishes is universal. After a summer filled with light salads and grilled favorites, I’m officially ready to embrace the cozy vibes of fall – think boots, soft sweaters, and incredibly delicious, healthy meals. To celebrate the arrival of this beloved season, I’ve curated a collection of “almost fall” recipes designed to transition us smoothly into cooler temperatures and lower humidity. Welcome, beautiful FALL!

Why Embrace Fall Flavors for Your Healthy Lifestyle?

Fall brings with it an abundance of nutrient-dense produce that is perfect for anyone following a structured eating plan like the 21 Day Fix or LIIFT4. We’ve been enjoying an incredible harvest of spaghetti squash from our CSA, and butternut squash has made its triumphant return to the produce aisles. These versatile squashes are not only delicious but also packed with vitamins, fiber, and complex carbohydrates, making them excellent choices for feeling full and satisfied.

And what would a fall meal plan be without a touch of pumpkin? Pumpkin is more than just a festive decoration; it’s a powerhouse of beta-carotene and antioxidants, perfect for adding a subtle sweetness and creamy texture to savory dishes. Of course, before we completely bid farewell to summer’s bounty, we’ll give garden-fresh tomatoes one last moment in the spotlight with a vibrant Caprese dish. This plan perfectly balances seasonal delights with your health and fitness goals.

Check out – How to Prep Spaghetti Squash Four Ways!

Benefits of This 21 Day Fix & LIIFT4 Fall Meal Plan

This Fall-Inspired Meal Plan isn’t just about delicious food; it’s about simplifying your healthy eating journey and ensuring you stay on track with your fitness programs. Whether you’re counting containers with the 21 Day Fix or focusing on macronutrients with LIIFT4, these recipes are designed to be compliant and satisfying. By following this plan, you can expect to:

Save Time: With a pre-planned menu and organized grocery list, you’ll spend less time wondering “What’s for dinner?” and more time enjoying your meals. Many recipes utilize the Instant Pot or Crock Pot for maximum convenience.
Reduce Stress: Take the guesswork out of healthy eating. Each meal is balanced and flavorful, making adherence to your program effortless.
Enjoy Seasonal Flavors: Indulge in the comforting tastes of autumn using fresh, seasonal ingredients that are at their peak for both flavor and nutrition.
Stay on Track: All recipes are crafted with health and portion control in mind, helping you maintain your progress with the 21 Day Fix container system or your LIIFT4 nutritional goals.
Minimize Food Waste: The grocery list is tailored to the week’s meals, helping you buy only what you need and utilize ingredients efficiently across multiple dishes.

Enjoy the journey and have a fantastic week filled with wholesome, fall-inspired goodness!

Your 21 Day Fix & LIIFT4 Fall Meal Plan & Grocery List

Monday: Hearty Beef Pot Roast (Instant Pot or Crock Pot)

Kick off your week with a classic comfort food that’s perfect for a crisp fall evening. This beef pot roast is incredibly tender and flavorful, making it an ideal choice for meal prepping. If you prefer a traditional pot roast experience, prepare the recipe as is with potatoes and carrots. For a delicious and lower-carb alternative, consider pairing it with the decadent Instant Pot Loaded Cauliflower Mash instead. Both options are wonderfully satisfying and program-friendly.

Groceries:

For the Beef Pot Roast:

Olive oil
2 lbs boneless chuck roast
1/2 onion
3 cloves garlic
1 1/2 cups organic, low sodium beef broth or stock
Tomato paste
6 carrots
3 cups of baby potatoes (omit if making cauliflower mash)
Himalayan or sea salt
Thickener of your choice – tapioca, arrowroot, rice flour, or cornstarch
Optional – 1 T Worcestershire sauce or coconut aminos

For the Loaded Cauliflower Mash (if opting out of potatoes/carrots):

8 slices of turkey bacon
1 head of cauliflower
Parmesan cheese
4 tsp butter
Fresh chives
⅔ cup of cheddar
1 cup water or broth

Tip: If preparing both, make the cauliflower mash first. Once the cauliflower is in your food processor, start the pot roast directions, omitting potatoes and carrots. You can then finish your mash while the pot roast cooks for a perfectly timed meal!

Tuesday: Creamy Pumpkin Pasta with Spicy Sausage

Delight your taste buds with this unique and savory pumpkin pasta. The creamy pumpkin puree combined with spicy Italian turkey or chicken sausage creates a wonderfully balanced dish that captures the essence of fall. It’s a comforting meal that’s surprisingly light and full of flavor, making it a fantastic addition to your healthy eating routine.

Groceries:

Vegan butter, clarified butter, or regular butter
Olive oil
1/2 onion
2 cloves of garlic
1 lb spicy Italian turkey or chicken sausage
1 cup pumpkin puree (ensure it’s not pumpkin pie filling)
1 1/2 cups of chicken broth
Full fat coconut milk (canned for best results)
2 1/2 cups baby spinach
Good quality parmesan or pecorino romano cheese
Gluten free or whole grain pasta

Tip #1: If using canned coconut milk, it often separates. Reserve the clear liquid for blending into your (affiliate link) Shakeology (it whips up wonderfully thick!). Save the remaining white solid for Friday’s soup recipe, ensuring no waste.

Tip #2: Any leftover pumpkin puree can also be incorporated into your Shakeology (mixed with Cafe Latte, it creates a delicious Pumpkin Spice Latte!) or used in one of these other sweet n’ savory pumpkin recipes to extend the fall flavor experience.

Wednesday: Simple Caprese Chicken (Instant Pot or Crock Pot)

Enjoy the fresh flavors of summer one last time with this incredibly easy Caprese Chicken. Bursting with ripe tomatoes, fragrant basil, and gooey mozzarella, this dish feels indulgent yet perfectly fits your healthy eating plan. The slow cooker or Instant Pot makes it a hands-off meal, perfect for a busy mid-week dinner.

Groceries:

1/2 large yellow or red onion
3-4 cloves fresh garlic
1 lb. boneless, skinless chicken breasts
3 1/2 cups of cherry or grape tomatoes
Balsamic vinegar
Olive oil
Crushed red pepper
Fresh basil
Mozzarella cheese
Cooking oil spray

Thursday: Grilled Lemon-Herb Pork Chops with Roasted Spaghetti Squash and Simple Spinach Pesto

This meal offers a fantastic blend of lean protein and vibrant vegetables. The grilled lemon-herb pork chops are juicy and zesty, while the roasted spaghetti squash provides a delightful, pasta-like texture. Paired with a creamy spinach pesto, this dish is packed with fresh flavors and nutrients, making it a perfect healthy and satisfying meal.

Groceries:

For the Pork Chops:

4 boneless pork chops
1 lemon
Olive oil
2 cloves of garlic
Sprinkle of sea or Himalayan salt
1/4 teaspoon of dried oregano **plus any fresh herbs you might have. I used a teaspoon of chopped fresh parsley and basil from the garden. No fresh herbs? Oregano alone is just fine!

For the Simple Spinach Pesto:

4 cups of spinach
1 T fresh basil (if you have it. I’ve made it with and without and it’s perfect either way.)
2 cloves of garlic
1/2 of a lemon
1/3 cup of a good Locatelli cheese (Pecorino Romano) or a good quality feta
Olive oil
Roasted Spaghetti Squash (ingredients for the squash itself are typically just the squash, olive oil, salt, and pepper)

Tip: If grilling isn’t an option due to weather, these pork chops bake beautifully in the oven! Simply pour the marinade over them in a glass pan and bake at 350°F (175°C) for about 30 minutes. They turn out incredibly juicy and tender.

Friday: Creamy Butternut Squash Soup (Instant Pot/Crock Pot/Stove Top) with Homemade Bacon Cheeseburger Pizza

Finish your week strong with a delightful combination of sweet and savory. The butternut squash soup is velvety smooth, dairy-free, and incredibly comforting – perfect for a cool evening. Pair it with a fun and flavorful bacon cheeseburger pizza, which offers a healthier twist on a classic favorite. This meal allows for customization based on portion needs, making it ideal for both 21 Day Fix and LIIFT4 enthusiasts.

Groceries:

For the Butternut Squash Soup:

Olive oil cooking spray
8 slices of turkey bacon
Shallots (about 2 bulbs)
3 cloves of garlic
3-4 cups of chicken or veggie stock
1 butternut squash
Olive oil
1/3 cup of full fat coconut milk (the solid part saved from Tuesday’s meal, or fresh if needed – I love So Delicious Culinary Coconut Milk)
Fresh herbs of your choice – chives or parsley are good options for garnish

For the Bacon Cheeseburger Pizza:

Tip: The ingredients listed below are for one personal pizza. Adjust quantities accordingly based on how many pizzas you plan to make. For example, if making four pizzas, you would need 1 ⅓ cups of ground beef, 1 cup diced mushrooms, and so on.

Lean grass-fed ground beef
Diced mushrooms
2 slices of all-natural, nitrate-free turkey bacon (I LOVE Applegate brand for quality!)
Diced red onion
Tomato slices
Baby arugula
2 T of homemade or no-sugar-added tomato sauce
Shredded cheddar or your choice of cheese
1 Whole Grain or Gluten Free Wrap (as your pizza base)
Olive oil spray

Start Your Fall with Flavor and Fitness!

This Fall-Inspired Meal Plan is your ticket to a week of delicious, healthy, and perfectly balanced meals, whether you’re committed to the 21 Day Fix or crushing your LIIFT4 workouts. By embracing seasonal ingredients and utilizing smart cooking techniques, you can enjoy the comforting flavors of autumn without compromising your fitness goals. Get ready to savor every bite, simplify your meal prep, and fall in love with healthy eating all over again. Happy cooking!