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n honor of the first week of fall, I have gathered a few “almost fall” dinner recipes to get us through to cooler temps and lower humidity! This Fall Inspired Meal Plan is perfect for the 21 Day Fix and for Liift 4, and I also included a Grocery List to make your life easier! 21 Day Fix Meal Plan | 21 Day Fix Fall Meal Plan | 21 Day Fix Grocery List | Healthy Meal Plan | Fall Meal Plan #confessionsofafitfoodie #21dayfix #Liift4 #healthymealplan

Meal Plan & Grocery List {45} Fall Inspired Meals | 21 Day Fix

  • Author: Nancylynn



Monday: Beef Pot Roast (Instant Pot or Crock Pot) If you are a pot roast purist- make the recipe as is- with the potatoes and carrots.  If you want a little something different, try it with the decadent Instant Pot Loaded Cauliflower Mash instead.  


Beef 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
  • Himalayan or sea salt
  • thickener of your choice – tapioca, arrowroot, rice flour, or cornstarch
  • optional – 1 T Worcestershire sauce or coconut aminos

Cauliflower Mash

  • 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: Follow the cauliflower recipe first, then when you put the cauliflower into your food processor, begin following the pot roast directions, omitting the potatoes and carrots. Otherwise, keep everything the same. Finish up your mash while the pot roast cooks!

Tuesday: Pumpkin Pasta with Spicy Sausage


  • 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 (not pumpkin pie filling)
  • 1 1/2 cups of chicken broth
  • full fat coconut milk
  • 2 1/2 cups baby spinach
  • good quality parmesan or pecorino romano
  • gluten free or whole grain pasta

Tip #1: If your coconut milk comes in a can, it is most likely separated.  First, save the clear liquid for your (affiliate link) Shakeology– it whips up nice and thick!  Second, after you make the pasta, save the rest of the white solid for Friday’s soup.

Tip #2: The rest of your pumpkin puree can also be divided and used in your Shakeology (mixed with Cafe Latte you can make your own Pumpkin Spice Latte if you didn’t score some of the limited edition Pumpkin Spice flavor) or in one of these sweet n’ savory pumpkin recipes!

Wednesday: Caprese Chicken (Instant Pot or Crock Pot)


  • 1/2 large yellow or red onion
  • 34 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

Roasted Spaghetti squash w/ Simple Spinach Pesto


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!


  • 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

Tip: Not grilling weather?  We made these pork chops in the oven last time because we ran out of propane as we heated up the grill for dinner.  We just poured the marinade over them in a glass pan and baked at 350 for 30 minutes. They were so juicy!

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



  • olive oil cooking spray
  • 8 slices of turkey bacon
  • shallots (about 2 bulbs)
  • 3 cloves of garlic
  • 34 cups of chicken or veggie stock
  • 1 butternut squash 
  • olive oil
  • 1/3 cup of full fat coconut milk (I love So Delicious Culinary Coconut Milk)
    fresh herbs of your choice – chives or parsley are good options


Tip: Ingredients listed are for 1 personal pizza, adjust accordingly for how many you will make.  For example: 4 pizzas? You will need 1 ⅓ c of ground beef, 1 c diced mushrooms, etc.

  • lean grass fed ground beef
  • diced mushrooms
  • 2 slices of all natural, nitrate free turkey bacon (I LOVE Applegate)
  • diced red onion
  • tomato
  • 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
  • olive oil spray