Weight Loss Meals Inspired by The Fall Season
At A Better You Wellness Center, we believe that healthy eating should be both delicious and seasonally inspired. As the cool breeze of fall sets in, it’s the perfect time to nourish your body with wholesome, comforting meals that support your weight loss journey. Our fall weight loss meal ideas are designed to keep you full and satisfied while providing the nutrients your body needs to thrive. Packed with seasonal ingredients like butternut squash, pumpkin, and hearty root vegetables, these meals offer a balance of lean proteins, fiber, and healthy fats to help you reach your wellness goals without sacrificing flavor.
Roasted Butternut Squash & Quinoa Salad
Ingredients:
- 1 small butternut squash, peeled and cubed
- 1 cup quinoa
- 2 cups vegetable broth
- 1/4 cup dried cranberries
- 2 tbsp pumpkin seeds
- 1 tbsp olive oil
- 1 tsp cinnamon
- Salt and pepper to taste
- Mixed greens
instructions:
- Preheat the oven to 400°F (200°C). Toss butternut squash cubes with olive oil, cinnamon, salt, and pepper. Spread on a baking sheet and roast for 25–30 minutes, until tender.
- While the squash is roasting, cook quinoa in vegetable broth according to package instructions.
- In a large bowl, combine the cooked quinoa, roasted squash, dried cranberries, and pumpkin seeds. Toss gently.
- Serve over a bed of mixed greens and drizzle with a light vinaigrette if desired.
Benefits:
Rich in fiber and antioxidants, this dish is filling and nutrient-dense, helping to control hunger without excess calories.
Turkey Pumpkin Chili
Ingredients:
- 1 lb lean ground turkey
- 1 can (15 oz) pumpkin puree
- 1 can (15 oz) kidney beans, drained
- 1 can (15 oz) diced tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tsp chili powder
- 1/2 tsp cumin
- 1/2 tsp paprika
- Salt and pepper to taste
- 1 tbsp olive oil
instructions:
- Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing until soft.
- Add the ground turkey and cook until browned.
- Stir in the pumpkin puree, beans, diced tomatoes, chili powder, cumin, and paprika. Season with salt and pepper.
- Simmer for 20–30 minutes, allowing the flavors to meld together.
- Serve warm, optionally with a dollop of Greek yogurt.
Benefits:
High in protein and fiber, this chili is low in calories but keeps you full for hours.
Apple Cider Vinegar & Herb Roasted Chicken
Ingredients:
- 4 boneless, skinless chicken breasts
- 1/4 cup apple cider vinegar
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 1 tbsp fresh rosemary, chopped
- 1 tbsp fresh thyme, chopped
- Salt and pepper to taste
instructions:
- In a bowl, whisk together apple cider vinegar, olive oil, garlic, rosemary, thyme, salt, and pepper.
- Marinate the chicken breasts in the mixture for at least 30 minutes.
- Preheat oven to 375°F (190°C). Place the chicken on a baking sheet and bake for 25–30 minutes or until fully cooked.
- Serve with roasted vegetables or a side of steamed broccoli.
Benefits:
Lean protein combined with flavorful herbs helps with muscle maintenance and boosts metabolism, making this a great fall meal for weight loss.
Spaghetti Squash with Tomato Basil Sauce
Ingredients:
- 1 medium spaghetti squash
- 2 cups cherry tomatoes, halved
- 1/4 cup fresh basil, chopped
- 2 cloves garlic, minced
- 2 tbsp olive oil
- Salt and pepper to taste
- Parmesan cheese (optional)
instructions:
- Preheat oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise, scoop out the seeds, and brush the flesh with olive oil. Place cut-side down on a baking sheet and roast for 30–40 minutes until tender.
- While the squash is cooking, heat olive oil in a pan over medium heat. Add garlic and sauté until fragrant, then add the cherry tomatoes. Cook until the tomatoes soften.
- Use a fork to scrape the spaghetti-like strands from the squash. Add the squash to the pan with the tomatoes and toss together with fresh basil. Season with salt and pepper.
- Top with a sprinkle of Parmesan if desired.
Benefits:
Spaghetti squash is a low-calorie, fiber-rich alternative to pasta, helping you stay full while reducing calorie intake.
Autumn Veggie Stir-Fry with Chicken
Ingredients:
- 2 chicken breasts, cut into strips
- 1 small sweet potato, peeled and cubed
- 1/2 cup Brussels sprouts, halved
- 1 small red onion, sliced
- 2 tbsp olive oil
- 1 tbsp soy sauce (low-sodium)
- 1 tsp honey
- 1/2 tsp cinnamon
- Salt and pepper to taste
instructions:
- Heat 1 tbsp of olive oil in a large skillet over medium heat. Add the chicken strips and cook until browned and cooked through. Remove and set aside.
- In the same skillet, add another tablespoon of olive oil and toss in the sweet potatoes and Brussels sprouts. Cook for 5–7 minutes, then add the red onion.
- In a small bowl, mix together soy sauce, honey, and cinnamon. Pour over the vegetables and stir to coat.
- Add the cooked chicken back to the skillet, stir everything together, and cook for an additional 2–3 minutes.
- Serve hot.
