By Day 1:
• Breakfast: Vegan oatmeal with apple slices, walnuts, and a sprinkle of cinnamon.
• Lunch: Butternut squash soup with a side of whole grain toast.
• Dinner: Eggplant and tomato stew with quinoa.
• Snack: Hummus with carrot sticks.
Day 2:
• Breakfast: Chia pudding made with almond milk, topped with pomegranate seeds and pumpkin seeds.
• Lunch: Vegan chickpea “tuna” salad on whole grain bread.
• Dinner: Spaghetti squash with vegan tomato sauce and sautéed mushrooms.
• Snack: Roasted Brussels sprouts.
Day 3:
• Breakfast: Vegan pancakes topped with fresh figs and maple syrup.
• Lunch: Spinach and roasted beet salad with walnut dressing.
• Dinner: Vegan lentil shepherd’s pie.
• Snack: Toasted pumpkin seeds with a dash of sea salt.
Day 4:
• Breakfast: Green smoothie with spinach, apple, banana, and almond milk.
• Lunch: Vegan tempeh stir-fry with bell peppers and broccoli.
• Dinner: Vegan chili with beans, tomatoes, and corn. Side of vegan cornbread.
• Snack: Vegan apple crisp.
Day 5:
• Breakfast: Vegan yogurt with granola and pear slices.
• Lunch: Vegan “chicken” wrap using soy-based chicken strips, lettuce, tomato, and vegan mayo in a whole wheat wrap.
• Dinner: Vegan pumpkin curry with chickpeas and spinach.
• Snack: Vegan cheese with whole grain crackers.
Day 6:
• Breakfast: Vegan tofu scramble with tomatoes, mushrooms, and spinach.
• Lunch: Vegan lentil soup with a side of rye bread.
• Dinner: Vegan mushroom stroganoff over zucchini noodles.
• Snack: Vegan dark chocolate.
Day 7:
• Breakfast: Vegan French toast made with almond milk, topped with berry compote.
• Lunch: Vegan falafel wrap with tahini sauce.
• Dinner: Vegan stuffed bell peppers with quinoa and black beans.
• Snack: Vegan protein balls made with dates, nuts, and cocoa powder.
Both these diets emphasize seasonal fruits, vegetables, and (in the case of the keto diet) meats. They are tailored for fall, making use of produce and flavors that are at their prime during this time.
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