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20 lunches perfect for fall

42 · Oct 29, 2019 · Leave a Comment

rounding up 20 lunches that are perfect for the fall season.

Lunch is something I get asked about often by you guys so I wanted to do a quick roundup of my favorite mid-day meals for Fall. All of these can be packed, so if you’re bringing your lunch, have no fear, these can work for you too!

Fall harvest barley bowl

this easy grain bowl comes together quickly and combines some of my favorite fall flavors! filled with whole grains, fiber, heart healthy fats and protein, it’s the perfect way to celebrate the official start of the season.

fall harvest barley bowl // cait's plate

Turkey apple cheddar sandwich

turkey apple cheddar & arugula sandwich // cait's plate

Instant pot veggie chili

instant pot veggie chili // cait's plate

Quinoa, broccoli & apple salad with feta & tofu

this easy quinoa salad is packed with protein, heart-healthy fats, fiber and flavor. serve it on the side or eat it on its own for a quick and easy meal!

quinoa, broccoli & apple salad with feta & tofu // cait's plate

Quick and easy veggie-packed meatball soup

30 minute meatball soup // cait's plate

Autumn blend salad

this salad is full of autumn flavor including pumpkin spice cornbread croutons, pumpkin seeds and juicy pear. it comes together quickly, making it a great mid-day meal for fall!

autumn blend salad // cait's plate

Roasted butternut squash & apple soup with parmesan toasted croutons

this roasted butternut squash & apple soup has a velvety smooth texture which pairs perfectly with crisp parmesan toasted croutons making for a symphony of fall flavors in your bowl.

Sweet potato, kale & fontina whole grain strata

This easy strata is perfect for using up fridge leftovers.  It takes all of 10 minutes to pull together and results in a flavorful dish offering whole grains, protein, heart-healthy fats and fiber!

sweet potato, kale & fontina whole grain strata // cait's plate

Broccoli, cheese & quinoa soup

hearty broccoli is combined with sharp cheddar, parmesan and quinoa for a warm & comforting soup that’s perfect for the cooler weather!

broccoli & cheese quinoa soup // cait's plate

Transitional harvest bounty salad

this salad combines produce from both the late summer and early fall harvests in one delicious bowl, making it a perfect meal as we transition into autumn.

harvest bounty salad // cait's plate

Tri-color quinoa & roasted root vegetable salad with apple cider vinaigrette

tri-color quinoa is combined with crisp roasted root vegetables for an easy grain salad packed with protein & flavor!

Crockpot tuscan white bean, kale & sausage soup

this super simple soup comes together quickly then marinates all day while you work in the crockpot for a warm & comforting dish when you get home!

tuscan white bean, kale and sausage soup - loaded with fiber and veggies and made in the crock pot! // cait's plate

Roasted harvest vegetable farro & feta bowl

this vegetarian roasted harvest vegetable and farro bowl comes together quickly, is full of fall flavor and provides filling whole grains, fat and fiber for a meal that will hold you over for hours!

roasted harvest vegetable farro & feta bowl - a delicious autumn-inspired meal that comes together quickly and warms the soul // cait's plate

Hearty black bean, sweet potato, quinoa and turkey chili

this chili has become a go-to in our house. it’s easy to pull together, is full of flavor and fills you up as much as it comforts you!

hearty black bean, sweet potato, quinoa and turkey chili - the perfect comforting dish for these chilly days! // cait's plate

Autumn kale & quinoa salad

there’s nothing fancy about this easy kale & quinoa salad – it just comes together quickly and is bursting with fall flavors, plant-based proteins, fiber and heart-healthy fats.

autumn kale & quinoa salad // cait's plate

Creamy red lentil, kale & quinoa stew

red lentils combine with kale, quinoa and creamy yogurt for a delicious vegetarian meal that’s as comforting as it is easy to make!

Creamy red lentil, kale & quinoa stew // cait's plate

Harvest Root Vegetables & Chicken Apple Sausage

this dish brings together a delicious medley of autumn roasted vegetables, chicken apple sausage, crunch walnuts and tart dried cranberries.  done in 30 minutes and less than 10 ingredients!

harvest roasted root vegetables and chicken apple sausage - a fully roasted dinner packed with veggies and protein // cait's plate

Tortellini & chickpea italian soup

this vegetarian soup comes together in less than 30 minutes and is hearty, satisfying and packs a load of nutrients and vegetarian-protein.

tortellini & chickpea italian soup // cait's plate

Autumn harvest grain salad

the best of fall harvest is brought to this easy grain salad. it’s providing fiber, fat and amazing flavor making it a great mid-day meal.

autumn harvest grain salad - a delicious one-dish meal celebrating the fall season! // cait's plate

Roasted harvest vegetable barley bowl

anything goes with this easy roasted harvest vegetable barley bowl. roast up any veggies you have on, toss with some nuts & goat cheese and serve with a heaping square of cornbread.

roasted harvest vegetable barley bowl // cait's plate
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FALL FAVORITES, MEAL IDEAS

please note: items in these posts may contain affiliate links which simply means I earn a small amount of money if you click on them (at no additional cost to you).  this money is always re-invested in cait’s plate so I can continue to create free content to you!

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it took a while for me to get to a point where I r it took a while for me to get to a point where I realized I was chasing something that wasn't working for me.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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we're constantly told that thinner is better, that being healthy takes willpower and discipline.  that ‘pain is weakness leaving the body.’⠀⠀⠀⠀⠀⠀⠀⠀⠀
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it took me years of being miserable as I tried to adhere to all of diet culture's rules before I got to my 'ah-ha' moment.  what I was doing was not only making me unhappy, but it was harming not only my physical health, but my mental health too.  and wasn't I supposed to be doing all of this in the NAME of health?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I wish I could go back to my younger self and tell her it wasn't worth it.  all the rigidity, missing out and being so unhappy - all in the name of doing what I thought would lead to my happiest, healthiest life.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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we’re taught we can’t trust ourselves to know what’s best.  that we need to follow someone else’s plan for us in order to live a happy, healthy life.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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but for whatever it’s worth to anyone out there that might need to hear this: I’m always my happiest, healthiest self when I lean into my own body and my own experiences - not someone else’s idea of what it should be.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#caitsplatenutrition #caitsplate #antidietculture #nondietdietitian #bodyrespect #breakthedietcycle #dietsdontwork #antidietculture #foodfreedom #intuitiveeatingjourney #intuititveeating #disorderedeatingrecovery
it's not officially fall for me until I've had thi it's not officially fall for me until I've had this harvest wrap.  it's quick, easy and the perfect melt of my favorite fall flavors.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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here's what I put in it:⠀⠀⠀⠀⠀⠀⠀⠀⠀
* mixed greens⠀⠀⠀⠀⠀⠀⠀⠀⠀
* roasted sweet potatoes⠀⠀⠀⠀⠀⠀⠀⠀⠀
* diced apple⠀⠀⠀⠀⠀⠀⠀⠀⠀
* diced pear⠀⠀⠀⠀⠀⠀⠀⠀⠀
* chickpeas (could also use chicken!)⠀⠀⠀⠀⠀⠀⠀⠀⠀
* red onion⠀⠀⠀⠀⠀⠀⠀⠀⠀
* dried cranberries⠀⠀⠀⠀⠀⠀⠀⠀⠀
* walnuts (can also use pecans)⠀⠀⠀⠀⠀⠀⠀⠀⠀
* goat cheese (feta would also be great)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I drizzle the whole thing with olive oil and balsamic glaze.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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printable recipe on @caitsplate: https://caitsplate.com/vegetarian-harvest-wrap/⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#caitsplatefood #caitsplate #vegetarianlunch #easymeal #fallfood #f52community #thefeedfeed #vegetarianrecipes #vegetarianmeals #vegetarianfoodshare
walk through the grocery store and you’re bound walk through the grocery store and you’re bound to find “natural” prominently featured on any number of products.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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the idea of something being “natural” has infiltrated marketing messages in everything from our toiletries & cleaning products to food & beauty items.  that companies have found this term so useful for sales is no wonder - it’s heavily promoted in our society as being “better” for us.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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yet, we’re often told by this same health and wellness culture not to trust our natural, internal signs and signals.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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we’re told to push through exhaustion even if what our bodies really need is rest, we’re told to ignore our signals of hunger and fullness in deference to a pre-set plan, we’re constantly told to fix, resize and reshape our bodies from their natural states.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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it’s worth noting that there’s little profit to be made off us trusting and honoring our body’s innate signals and states.  if we could simply trust our own bodies, we would have no need to buy solutions to “fix” our wellness “problems.”⠀⠀⠀⠀⠀⠀⠀⠀⠀
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it then begs the question, is it truly our health and wellness, or simply the chance to profit, that motivates so much of the messaging in our health and wellness culture?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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part of freeing yourself from diet culture is unraveling the pervasive messaging we often take as hard truth and picking it apart based on our lived experience and knowledge.  this can help us determine what truly serves our overall wellbeing versus what is simply padding the pockets of the industry.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#caitsplatenutrition #caitsplate #dietsdontwork #intuitiveeatingjourney #ditchthediet #bodyrespect #foodfreedom #nondietapproach #bodyacceptance #nondietdietitian #nofoodrules #antidiet #antidietculture #breakfreefromdieting
white bean & veggie farro soup! a latest spin on white bean & veggie farro soup!  a latest spin on one of my favorite soup recipes.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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super simple to pull together, perfectly comforting and great to make ahead and reheat for easy meals (my favorite kind 🙌)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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recipe is linked in my profile (@caitsplate)⠀⠀⠀⠀⠀⠀⠀⠀⠀
https://caitsplate.com/white-bean-veggie-farro-soup/⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#caitsplatefood #caitsplate #f52community #soupseason #vegetarianrecipeshare #meatless #souprecipe #easymeal #easycooking #recipeshare
one of the things I hear most often from individua one of the things I hear most often from individuals looking to break free form diet culture and embrace intuitive eating is “I feel like all I’m doing is thinking and analyzing my food behaviors and all I want to do is stop thinking so much about food.”

this is completely understandable.  when food and food rules have owned your life for so long, and you finally embrace the thing that’s supposed to help you break that cycle, it can feel like a lot.

the difference is, while intuitive eating may require a deeper dive at the outset, it ultimately sets you *free* from all the over-thinking and analyzing of food & food choices, setting you up for a peaceful relationship with food that can last a lifetime.

dieting and food rules feel simple at the outset, but keep us in a never-ending cycle of distress around food.

#caitsplatenutrition #caitsplate #intuitiveeating #disorderedeating #disorderedeatingrecovery #bodydysmorphia #redefiningbeauty #i_weigh #antidietculture #nondietdietitian #intuitiveeatingjourney #antidiet #nondietdietitian
pumpkin turkey meatballs! done in less than 30 mi pumpkin turkey meatballs!  done in less than 30 minutes with less than 10 ingredients.  a perfect easy fall meal!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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grab the recipe details on @caitsplate (link in profile): https://caitsplate.com/pumpkin-turkey-meatballs/⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#caitsplatefood #caitsplate #pumpkinseason #pumpkinrecipes #easymeal #easydinner #dinnerrecipes #dinnertonight #f52community #thefeedfeed

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