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Fall Meal Plan: 7 Days of Immunity Boosting Comfort Foods

Ready for warm flannels, hot cider, and fuzzy socks? Up here in New England we really shine in the fall and the most exciting part is the harvest-themed seasonal foods. Apples, pumpkins, squash, cinnamon, pears and kale are a must before the snow falls (and before flu season). Want boost your immune system while enjoying the comfort foods you know and love? We've got you covered with our 7-day meal plan. 

Enjoy our favorite plant-based fall time-favorites, organized into a 7 day meal plan along with a shopping list for your convenience. Not only are these meals comforting, but this plan features food to boost the immune system so you can give your body the best defense this winter. 

Before We Begin: No Time To Cook?

Make things really easy on yourself and order a MamaSezz Get Me Started Bundle. You get ready-made and plant based immunity boosting meals, delivered to your door. 

 

7 Day Immunity Boosting Meal Plan

Day 1

Breakfast: Apple Cinnamon Oats

apple cinnamon oats

Mix together 1 cup of rolled oats, ⅔ cup of non-dairy milk, ¼ a teaspoon of cinnamon, ¼ a teaspoon of vanilla extract, a pinch of sea salt, 3 chopped dates, ¼ a cup of pecans, and ½ a chopped apple together in a bowl and heat for several minutes in the microwave or on the stovetop, until oats absorb liquid. Add more non-dairy milk if needed. 

Lunch: Carrot Ginger Soup

Blend together in a high speed blender: 1 lb. carrots, chopped, ½ navel orange, ½ red bell pepper, 1 celery rib, 1/2 cloves garlic, 1 teaspoon of ginger, ½ tsp lime juice, pinch of salt, 2 ½ cups of water, ½ cup of cashews. Heat ½ of the soup and save the rest for lunch, day 5. Enjoy with a side of steamed broccoli. 

Dinner: Butternut Spaghetti 

squash

Caramelize ½ an onion by heating diced onion in a nonstick pan until onions begin to brown, then add a little water and stir. Repeat until onions are soft and golden brown, then add a dash of balsamic vinegar and 1 teaspoon of parsley. Add a few handfuls of chopped kale or spinach, ¼ a cup of corn, and ½ dozen sliced cherry tomatoes and heat until greens have wilted, adding a little veggie broth as needed. Add pre-packaged spiralized butternut squash to the pan and saute with veggies until tender. Dust with a little sea salt, black pepper, and garlic powder. Enjoy ½, and save the other ½ of the pasta for dinner day 3. 

Extra immunity booster: toss pumpkin seeds on top!

Day 2

Breakfast: Pumpkin Spiced Latte

Soak 1 cup of cashews and 8 dates in warm water until soft and strain. Blend together cashews, dates, 1 teaspoon of vanilla extract, ¼ a cup of pumpkin, 1 ½ Tablespoons of pumpkin spice mix, a tiny pinch of sea salt, 2 cups of non-dairy milk and a small sprinkle of cinnamon in a high speed blender until smooth. Heat ½ and enjoy. Save the other half for breakfast, day 4.

Lunch: Harvest Salad and a Cinnamon Sweet Potato

salad

Build a large salad with arugula, ½ a sliced pear, ¼ a cup of walnuts and a little balsamic vinegar. Microwave or bake a sweet potato to enjoy on the side, and sprinkle with cinnamon. 

Dinner: Immunity Boosting Soup

Saute 2 cloves of garlic and ½ an onion in a little veggie broth until soft. Add: 3 ½ cups of veggie broth, 1 chopped rib of celery, 1 chopped large carrot, ½ a can of garbanzo beans, ½ teaspoon of thyme, ¼ a teaspoon of sea salt, ½ a teaspoon of oregano, ½ a teaspoon of black pepper, ½ a teaspoon of coriander, ½ a Tablespoon of Turmeric, ½ a Tablespoon of parsley, 1 Tablespoon of lemon juice, 7oz of coconut milk, and ¾ cup of wild rice and simmer until rice is soft. Enjoy ⅓ of the soup, and save the other ⅔ for lunch day 4 and lunch day 6. 

Day 3

Breakfast: Apple Cinnamon Oats

Mix together 1 cup of rolled oats, ⅔ cup of non-dairy milk, ¼ a teaspoon of cinnamon, a pinch of sea salt, 3 chopped dates, ¼ a cup of pecans, and ½ a chopped apple together in a bowl and heat for several minutes in the microwave or on the stovetop, until oats absorb liquid. Add more non-dairy milk if needed. 

Lunch: Autumn Quesadilla 

Make 3 mini quesadillas using your corn tortillas, filled with: Mashed avocado, corn, black beans, garlic powder and mashed sweet potato. Heat in a nonstick pan, and dip in salsa. 

Dinner: Leftover Butternut Spaghetti  

Enjoy the other half of your Butternut Spaghetti

Day 4

Breakfast: Pumpkin Spiced Latte

Finish the rest of your Pumpkin Spiced Latte from breakfast, day 2. 

Lunch: Leftover Immunity Boosting Soup

Enjoy ½ of your remaining Immunity Boosting Soup, heated. 

Dinner: Brussels Sprout Tacos 

Toss 4 cups of halved Brussels sprouts in a little veggie broth and roast on 400 until they start to become browned. Toss in a little balsamic vinegar and save ½ for tacos for dinner, day 6, Load the remaining ½ of the Brussels sprouts into taco shells along with corn, avocado, and garlic powder. Top with a little pepper, sea salt, and garlic powder.

Day 5

Breakfast: Cinnamon French Toast with Caramel Sauce

french toast 

Mix together: 1 tablespoon of ground flaxseed, ½ a teaspoon of cinnamon, 1 teaspoon of vanilla extract, a pinch of sea salt, ½ a cup of warm plant-based milk. Let sit for 10 minutes to let flax absorb liquid. Dip 2 slices of whole grain bread in the mixture, and cook like french toast on a non-stick pan. Top with your favorite frozen or fresh fruit mixed with a little maple or date syrup and heated until fruit breaks down. 

Lunch: Leftover Carrot Ginger Soup

Enjoy the rest of your Carrot Ginger Soup with a side of steamed broccoli. 

Dinner: Spaghetti Squash with MamaSezz Marinara  

spaghetti squash

Squash: Poke holes in a Spaghetti Squash, and microwave for 4-5 minutes (this will make it easier to cut). Slice in half from stem to base. Scoop out the seeds, and place cut-side down in a baking dish with ¼ inch of water in the bottom. Roast on 400 degrees for 25 minutes, or until soft. Sprinkle ½ with garlic powder, sea salt and black pepper. Then add a hefty dollop of heated MamaSezz Marinara Sauce. Wrap up the rest of your squash, and refrigerate. Use a fork to eat your stuffed squash like spaghetti, and enjoy with a side salad. 

Day 6

Breakfast: Apple Cinnamon Oats

Mix together 1 cup of rolled oats, ⅔ cup of non-dairy milk, ¼ a teaspoon of cinnamon, a pinch of sea salt, 3 chopped dates, ¼ a cup of pecans, and ½ a chopped apple together in a bowl and heat for several minutes in the microwave or on the stovetop, until oats absorb liquid. Add more non-dairy milk if needed. 

Lunch: Leftover Immunity Boosting Soup

Enjoy the rest of your Immunity Boosting Soup, heated. 

Dinner: Brussels Sprout Tacos 

Reheat the rest of your Brussels sprouts and add them into taco shells along with corn, avocado, and garlic powder. Top with a little pepper, sea salt, and garlic powder. 

Day 7

Breakfast: Cinnamon French Toast with Caramel Sauce

Mix together: 1 tablespoon of ground flaxseed, ½ a teaspoon of cinnamon, 1 teaspoon of vanilla extract, a pinch of sea salt, ½ a cup of warm plant-based milk. Let sit for 10 minutes to let flax absorb liquid. Dip 2 slices of whole grain bread in the mixture, and cook like french toast on a non-stick pan. Top with your favorite frozen or fresh fruit mixed with a little maple or date syrup and heated until fruit breaks down. 

Lunch: Harvest Salad and a Cinnamon Sweet Potato

Build a large salad with arugula, ½ a sliced pear, ¼ a cup of pecans and a little balsamic vinegar. Microwave or bake a sweet potato to enjoy on the side, and sprinkle with cinnamon. 

Dinner: Leftover Spaghetti Squash

Reheat the second ½ of your spaghetti squash and sprinkle ½ with garlic powder, sea salt and black pepper. Use a fork to eat your stuffed squash like spaghetti, and enjoy with a side salad 

Bonus: No-Bake Pumpkin Pie Recipe for dessert 

*Ingredients not included in shopping list

Grocery Shopping List

Produce: 

17 dates 
1 1/4 cup of pecans 
1 1/2 apples 
1lb of carrots 
1/2 a navel orange 
1/2 a red bell pepper 
2 ribs of  celery  
1 large carrot 
3 clove of garlic  
1 teaspoon of ginger 
1/2 tsp of lime 
Spiraled butternut squash (fresh or frozen)  
1 onion  
a few handfuls of chopped kale 
2 cups of corn 
6 cherry tomatoes 
14 oz of arugula  
1 pear  
2 sweet potato  
1 lemon 
3 avocado  
4 cups of Brussels sprouts 
1 cup of your favorite fresh or frozen fruit 
2 servings of broccoli (fresh, frozen, or steam-in-bag) 
1 spaghetti Squash 

Other: 

3 cups of rolled oats  
non-dairy milk (unsweetened)  
Vanilla extract  
balsamic vinegar 
1  1/2 a cup of cashews  
1 can of pumpkin   
1 can of garbanzo beans  
7oz can of coconut milk 
1/4 cup of wild rice  
Corn tortillas  
1 can of black beans 
Salsa 
flaxseed 
Whole grain bread 
Date or maple syrup 
Veggie Broth

Spices

Cinnamon 
Parsley  
Garlic powder  
Pumpkin spice 
Thyme 
Oregano 
Turmeric 
Coriander 

**

By Caroline DiNicola Fawley

Caroline is a plant-based chef, recipe designer, and whole food plant-based nutrition educator, with a Plant-Based Nutrition Certificate from the T. Colin Campbell Center for Nutrition Studies. 

What you should do now

  1. We have been where you are and we’ve helped thousands of people (just like you) transition to eating a plant based diet. If you are looking for a guide that can help you with some of the big questions, and dramatically reduce your stress, this FREE Ultimate Little Guide to Plant-Based Eating is a great place to start.
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  3. If you’d like to learn about plant-based living go to our MamaSezz Blog where you can read hundreds of “How To” articles. If you’d like to learn about plant-based cooking go to our Recipes Section for easy step by step favorites.
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