Meal Plan for Fall Soups: Cozy and Delicious
As the leaves turn and the air gets crisp, there's nothing more comforting than a warm bowl of soup. This meal plan is designed for those who love the rich, hearty flavors of fall. It's perfect for anyone looking to enjoy a variety of soups throughout the week, from creamy bisques to hearty stews.
By following this meal plan, you'll enjoy diverse, nutritious meals every day. Each soup recipe is paired with suggestions for complementary sides or snacks, ensuring a balanced and satisfying dietary intake. Feel free to adjust the plan based on your dietary preferences or to accommodate family members.
Macro overview
2,000
Calories
per day
150g
Protein
250g
Carbs
70g
Fat
Your 7-day plan
Monday
- Breakfast Oatmeal with Apples and Cinnamon 450 kcal · 35g protein
- Lunch Pumpkin Soup with Whole Grain Bread 500 kcal · 20g protein
- Dinner Lentil and Vegetable Stew 600 kcal · 25g protein
- Snack Almonds 150 kcal · 10g protein
Tuesday
- Breakfast Greek Yogurt with Honey and Walnuts 400 kcal · 30g protein
- Lunch Tomato Basil Soup with Grilled Cheese 550 kcal · 25g protein
- Dinner Chicken and Wild Rice Soup 600 kcal · 40g protein
- Snack Fruit Salad 150 kcal · 5g protein
Wednesday
- Breakfast Avocado Toast with Poached Egg 450 kcal · 25g protein
- Lunch Butternut Squash Soup with a Side Salad 500 kcal · 20g protein
- Dinner Beef and Barley Soup 650 kcal · 45g protein
- Snack Carrot Sticks with Hummus 150 kcal · 10g protein
Thursday
- Breakfast Smoothie Bowl with Berries 400 kcal · 25g protein
- Lunch Minestrone Soup with Breadsticks 550 kcal · 20g protein
- Dinner Clam Chowder 600 kcal · 35g protein
- Snack Yogurt Parfait 150 kcal · 10g protein
Friday
- Breakfast Eggs Benedict on Whole Wheat Muffin 450 kcal · 30g protein
- Lunch French Onion Soup with Croutons 500 kcal · 20g protein
- Dinner Spicy Black Bean Soup 600 kcal · 25g protein
- Snack Trail Mix 150 kcal · 10g protein
Saturday
- Breakfast Banana Pancakes 450 kcal · 25g protein
- Lunch Carrot Ginger Soup with Toast 550 kcal · 15g protein
- Dinner Chicken Tortilla Soup 650 kcal · 40g protein
- Snack Cheese and Crackers 150 kcal · 10g protein
Sunday
- Breakfast Breakfast Burrito 450 kcal · 30g protein
- Lunch Broccoli Cheddar Soup with Roll 500 kcal · 25g protein
- Dinner Italian Wedding Soup 650 kcal · 50g protein
- Snack Dark Chocolate 150 kcal · 5g protein
Grocery list preview
Produce
- Apples
- Pumpkin
- Lentils
- Carrots
- Onions
- Tomatoes
- Butternut Squash
- Avocado
- Spinach
- Berries
Protein
- Chicken Breast
- Ground Beef
- Eggs
- Greek Yogurt
- Cheddar Cheese
Pantry
- Whole Grain Bread
- Rice
- Wild Rice
- Barley
- Croutons
- Tortilla Chips
In the app, Munchi builds this automatically from your plan and sorts it by aisle.
Practical tips
- Prepare soups in bulk and freeze for easy meals throughout the week.
- Use a slow cooker or Instant Pot to save time on soup preparation.
Frequently asked questions
Can I substitute ingredients in the recipes?
Absolutely, feel free to swap ingredients based on your dietary needs or preferences.
How do I store leftover soup?
Store leftover soup in airtight containers in the fridge for up to 3 days, or freeze for longer storage.
Can these meals be adjusted for vegetarians?
Yes, most soups can be adapted with vegetable broth and plant-based proteins like beans or tofu.
What if I am following a low-carb diet?
Focus on soups with more vegetables and protein, and reduce starchy ingredients.
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