Fall is a weird time of year in New England. Sometimes it’s humid and hot and sometime’s it’s frigid cold.

There are days when I want an iced coffee, a hoodie, soup, and a tank top (yes, this happens all in the same day!).

So I lean hard into warm breakfasts, cozy dinners, and some simple (colder) meals for lunch — that time of day that is usually tank-top hot.

This 7-day vegan meal plan is built around fall flavors, simple prep, quick changes in temperature, and recipes already on Messy Vegan Mama that real kids actually eat.

Think oats, pancakes, soup, apples and repeat-friendly meals that save your sanity.

Whether you’re meal planning for school days or just want one less decision to make this week, this plan has you covered.

The Fall Vegan Meal Plan (Kid-Friendly)

Day 1

Breakfast: Best Vegan Fall Oatmeal
Lunch: Hummus sandwich, apple slices
Dinner: Cozy Vegan Vegetable Soup
Snack: Chocolate Sunflower Seed Butter with crackers

Day 2

Breakfast: Very Vanilla Chia Seed Pancakes
Lunch: Leftover Cozy Vegan Vegetable Soup
Dinner: Tofurkey Cutlets & Mashed Potatoes
Snack: Banana Walnut Muffins

Day 3

Breakfast: Apple Pie Overnight Oats
Lunch: PB&J (or sunflower seed butter & jam), carrot sticks
Dinner: Lasagna
Snack: Carrot sticks with ranch-style dip

Day 4

Breakfast: Best Vegan Fall Oatmeal
Lunch: Quesadilla slices with guacamole
Dinner: Leftover Lasagna
Snack: Chocolate Sunflower Seed Butter with apple slices

Day 5

Breakfast: Very Vanilla Chia Seed Pancakes
Lunch: PB&J (or sunflower seed butter & jam), carrot sticks
Dinner: Tofurkey Cutlets & Mashed Potatoes
Snack: Air-popped popcorn

Day 6

Breakfast: Apple Pie Overnight Oats
Lunch: Quesadilla slices with guacamole
Dinner: Leftover Lasagna
Snack: Carrot sticks with ranch-style dip

Day 7

Breakfast: Very Vanilla Chia Seed Pancakes
Lunch: Hummus sandwich, apple slices
Dinner: Leftover Cozy Vegan Vegetable Soup
Snack: Banana Walnut Muffins

Why This Plan Works

Predictable repetition: keeps kids happy, reduces parent stress

Breakfasts & dinners: your tested, kid-approved recipes

Lunches: simple and fast, perfect for school or quick prep

Snacks: easy, seasonal, and portable

Fall flavors: apples, cinnamon, nutmeg, rosemary and comfort

GROCERY LIST FOR 7-DAY FALL MEAL PLAN

Produce

• Apples
• Bananas
• Carrots
• Celery
• Leek
• Garlic
• Russet Potatoes
• Spinach (or other leafy greens for lasagna)
• Green beans or peas (for soup)
• Avocados
• Cherry tomatoes (optional for lunches or snacks)
• Lime (optional for guacamole)
• Fresh herbs: parsley, rosemary, basil

Grains / Bread / Pasta

• Rolled oats
• All-purpose flour
• Bread (sandwich loaf)
• Tortillas
• Lasagna noodles
• Pasta (optional for sides and meal emergencies)

Canned / Jarred / Packaged

• Marinara sauce
• Vegetable broth
• Peanut butter or sunflower seed butter
• Jam or jelly
• Hummus
• Crackers
• Popcorn kernels

Plant-Based Dairy / Vegan Alternatives

• Plant-based milk (oat, almond, soy, etc.)
• Vegan butter
• Vegan shredded cheese
• Vegan ranch-style dip

Protein

• Tofu
• Sunflower seeds
• Walnuts

Spices / Baking / Sweeteners

• Maple syrup
• Cinnamon
• Nutmeg
• Salt
• Black pepper
• Baking powder
• Baking soda
• Vanilla extract
• Trader Joe’s Everything but the Leftovers Seasoning
• Cacoa powder (for chocolate sunflower seed butter)

Optional / Extras

• Olive oil
• Paprika or chili flakes (for seasoning Tofurkey or mashed potatoes)

Notes / Tips

1. Most breakfast ingredients overlap, so you can batch-prep oats or pancakes.
2. Lunches are simple — bread, hummus, PB&J, veggies — so keep extra bread, peanut/sunflower butter, and fresh fruit handy.
3. Snacks repeat — chocolate sunflower seed butter, muffins, carrot sticks, popcorn — making grocery prep easier.
4. Adjust all quantities based on family size and leftovers (soups, lasagna, and Tofurkey dinners often provide extra servings).