Healthy Fall Meals for Weight Loss: Top 10 Delicious and Nutritious Recipes

Discover the top 10 healthy fall meals for weight loss! Enjoy seasonal flavours while staying fit and full. Find recipes that are easy and delicious. Learn more now!

Introduction

Fall is the perfect time to embark on a weight loss journey. As the leaves change colour and the air turns crisp, our bodies naturally crave warmer, heartier meals. Who says that comfort food can’t be nutritious? I’ve spent years experimenting with fall ingredients to create meals that are not only delicious but also support weight loss goals.

Top 10 Healthy Fall Meals for Weight Loss

In this post, I’ll share my top 10 healthy fall Meals recipes that I’ve personally tested and loved. These meals are designed to keep you satisfied, energized, and on track with your weight loss goals. Let’s dive in!

1. Pumpkin Spice Overnight Oats

 

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup unsweetened almond milk
• 1/4 cup pumpkin puree
• 1 tbsp chia seeds
• 1 tsp pumpkin pie spice
• 1 tsp maple syrup
• 1 tbsp chopped pecans (for topping)

Instructions:

1. In a mason jar, combine oats, almond milk, pumpkin puree, chia seeds, pumpkin pie spice, and maple syrup.
2. Stir well, cover, and refrigerate overnight.
3. In the morning, give it a stir and top with chopped pecans.

Why I love this recipe: This breakfast is a significant change for busy mornings. I prepare it the night before, and it’s ready to grab and go in the morning. The pumpkin adds a rich texture without excess calories, while the chia seeds and oats provide filling fibre. It’s like having pumpkin pie for breakfast, but it’s good for you!

2. Butternut Squash and Kale Salad

Ingredients:

• 4 cups cubed butternut squash
• 1 bunch of kale, de-stemmed and chopped
• 1/4 cup of pumpkin seeds
• 1/4 cup pomegranate seeds
• 2 tbsp olive oil
• 1 tbsp maple syrup
• 2 tbsp apple cider vinegar
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss cubed butternut squash with 1 tbsp olive oil, salt, and pepper. Roast for 25-30 minutes until tender.
3. In a large bowl, massage kale with 1 tbsp olive oil and a pinch of salt until it softens.
4. Whisk together maple syrup and apple cider vinegar for the dressing.
5. Once the squash is cooled, combine it with kale, pumpkin seeds, and pomegranate seeds.
6. Pour the dressing over and toss to mix everything.

Why I love this recipe: This salad is a nutritional powerhouse that doesn’t sacrifice flavour. The sweetness of the roasted butternut squash pairs beautifully with the earthy kale and tart pomegranate seeds. It’s packed with fibre, which keeps me feeling full, and the combination of complex carbs and healthy fats provides sustained energy. Plus, the vibrant colours make it a feast for the eyes as well!

3. Turkey and Sweet Potato Chili

Ingredients:

• 1 lb lean ground turkey
• 2 medium sweet potatoes, diced
• 1 can black beans, drained and rinsed
• 1 can diced tomatoes
• 1 onion, diced
• 2 cloves garlic, minced
• 2 tbsp chilli powder
• 1 tsp cumin
• 1 tsp paprika
• 2 cups low-sodium chicken broth
• Salt and pepper to taste
• Optional toppings: Greek yogurt, cilantro, green onions

Instructions:

1. In a big pot, cook the ground turkey over medium heat until browned.
2. Add the onion and garlic, cooking until they soften.
3. Mix in the sweet potatoes, black beans, diced tomatoes, and seasonings.
4. Add the chicken broth and bring everything to a boil.
5. Lower the heat and let it simmer for 20-25 minutes until the sweet potatoes are tender.
6. Serve warm, topped with your favourite garnishes.

Why I love this recipe: This chilli is my go-to comfort food during chilly fall evenings. It’s hearty and satisfying, but the lean turkey and abundance of vegetables keep it light and nutritious. The sweet potatoes add a lovely sweetness and are packed with fiber and vitamins. I often make a big batch on Sunday and enjoy it throughout the week – it tastes even better the next day!

4. Roasted Brussels Sprouts with Apples

 

Ingredients:

• 1 lb Brussels sprouts, halved
• 2 apples, cored and cut into wedges
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tsp dried thyme
• Salt and pepper to taste
• 1/4 cup chopped pecans

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss Brussels sprouts and apple wedges with olive oil, balsamic vinegar, thyme, salt, and pepper.
3. Arrange in a single layer on a baking sheet.
4. Roast for 20-25 minutes, stirring halfway through.
5. In the last 5 minutes, sprinkle chopped pecans over the top.
6. Remove from oven when Brussels sprouts are caramelized, and apples are tender.

Why I love this recipe: This dish completely changed my opinion on Brussels sprouts! The roasting process brings out their natural sweetness, and the addition of apples adds a lovely fall flavour. It’s a perfect side dish that’s low in calories but high in nutrients. The pecans add a satisfying crunch and some healthy fats. I love how this recipe transforms often-overlooked vegetables into a delicious, weight-loss-friendly dish.

5. Slow Cooker Lentil and Vegetable Soup

Ingredients:

• 1 cup dried green lentils, rinsed
• 2 carrots, diced
• 2 celery stalks, diced
• 1 onion, diced
• 2 cloves garlic, minced
• 1 can diced tomatoes
• 1 cup chopped kale
• 6 cups low-sodium vegetable broth
• 1 tsp dried oregano
• 1 tsp dried thyme
• Salt and pepper to taste
• 1 bay leaf

Instructions:

1. Place all the ingredients in a slow cooker.
2. Cook on low for 6-8 hours or on high for 3-4 hours.
3. Remove bay leaf before serving.
4. Adjust seasoning if needed.

Why I love this recipe: This soup is my secret weapon for busy weekdays. I toss everything in the slow cooker in the morning, and by dinnertime, I have a nourishing, low-calorie meal ready to go. Lentils are a great source of plant-based protein and fiber, which helps keep me full. The abundance of vegetables provides a wide range of nutrients. Plus, having a big pot of this soup in the fridge means I’m less likely to reach for unhealthy snacks when hunger strikes.

6. Baked Salmon with Cranberry Quinoa

 

Ingredients:

• 4 salmon fillets
• 1 cup quinoa
• 2 cups water
• 1/4 cup dried cranberries
• 1/4 cup chopped pecans
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp dried dill
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Rinse quinoa and cook in water according to package instructions.
3. While quinoa is cooking, place salmon fillets on a baking sheet.
4. Drizzle salmon with 1 tbsp olive oil, lemon juice, dill, salt, and pepper.
5. Bake salmon for 12-15 minutes until it flakes easily with a fork.
6. Once quinoa is cooked, stir in cranberries, pecans, and 1 tbsp olive oil.
7. Serve salmon over a bed of cranberry quinoa.

Why I love this recipe: This dish feels incredibly indulgent, but it’s a nutritional powerhouse. Salmon is rich in omega-3 fatty acids, which are great for heart health and can help reduce inflammation. The quinoa provides complex carbs and additional protein, while the cranberries add a burst of antioxidants. I love how the tanginess of the cranberries complements the rich flavor of the salmon. This meal leaves me feeling satisfied without being overly full – perfect for weight loss!

7. Stuffed Acorn Squash

Ingredients:

• 2 acorn squashes, halved, and seeds removed
• 1 cup cooked quinoa
• 1 apple, diced
• 1/4 cup dried cranberries
• 1/4 cup chopped walnuts
• 1 tbsp olive oil
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• Salt to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place squash halves side down on a baking sheet and bake for 30 minutes.
3. Meanwhile, mix cooked quinoa with apple, cranberries, walnuts, olive oil, cinnamon, nutmeg, and salt.
4. Once the squash is tender, flip it over and fill it with the quinoa mixture.
5. Bake for an additional 10-15 minutes until everything is heated through.

Why I love this recipe: This stuffed squash is like a warm hug on a cool fall day. It’s comforting and satisfying, but still light enough to support weight loss goals. Acorn squash is low in calories but high in fibre and nutrients. The quinoa filling adds protein and the combination of flavours – sweet, tart, and nutty – keeps my taste buds eager. Plus, it’s a beautiful dish that always impresses me when I serve it to friends!

8. Cauliflower “Rice” Risotto with Mushrooms

[Ingredients:

• 1 head cauliflower, riced
• 8 oz mushrooms, sliced
• 1 onion, diced
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1/2 cup of vegetable broth
• • 1/4 cup of nutritional yeast (or Parmesan cheese as an alternative)
• 1 tsp dried thyme
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. In a large skillet, sauté onion, and garlic in 1 tbsp olive oil until softened.
2. Add the mushrooms and cook until their moisture is released.
3. Remove the mushroom mixture from the pan and set aside.
4. In the same pan, heat the remaining olive oil and add cauliflower rice.
5. Cook cauliflower for 5-7 minutes, then add vegetable broth and simmer until absorbed.
6. Stir in nutritional yeast, thyme, and the mushroom mixture.
7. It’s an excellent way to incorporate more vegetables without noticing!

Why I love this recipe: This cauliflower “rice” risotto is a significant change for anyone watching their carb intake. It’s creamy and satisfying like traditional risotto, but much lighter in calories. Cauliflower is a nutrition powerhouse, and the mushrooms add a lovely umami flavour. I often make this when I’m craving comfort food but don’t want to derail my weight loss efforts. It’s also a successful way to sneak in extra vegetables!

9. Apple Cinnamon Chicken Skillet

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 apples, sliced
• 1 onion, sliced
• 2 tbsp olive oil
• 2 tsp cinnamon
• 1 tsp dried thyme
• 1/2 cup chicken broth
• Salt and pepper to taste

Instructions:

1. Season chicken breasts with salt, pepper, and 1 tsp cinnamon.
2. Heat olive oil in a large skillet over medium heat.
3. Cook chicken for 5-7 minutes on each side until golden brown. Remove from pan.
4. In the same pan, add onions and apples. Cook until softened.
5. Sprinkle the remaining cinnamon and thyme over the apple mixture.
6. Return the chicken to the pan and add the chicken broth.
7. Simmer for 5-10 minutes until the chicken is cooked through and the liquid is reduced.

Why I love this recipe: This skillet dish is the epitome of fall flavors, and it never fails to make my kitchen smell amazing. The combination of apples and cinnamon with savoury chicken is unexpectedly delicious. It’s a protein-rich meal that keeps me full, and the apples add fiber and natural sweetness without a lot of extra calories. I love how quickly it comes together – it’s perfect for those busy weeknights when I want something nutritious but don’t have a lot of time to cook.

10. Spiced Pear and Walnut Parfait

Ingredients:

• 2 pears, diced
• 1/4 cup chopped walnuts
• 2 cups Greek yogurt
• 1/4 cup granola
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• 1 tbsp honey

Instructions:

1. In a small pan, sauté pears with cinnamon and nutmeg until softened.
2. Let the pear mixture cool.
3. In glasses or bowls, later Greek yogurt, spiced pears, and granola.
4. Top with chopped walnuts and a drizzle of honey.

Why I love this recipe: This parfait is my go-to when I’m craving something sweet but want to stay on track with my weight loss goals. The Greek yogurt provides a protein-packed base, while the pears add natural sweetness and fiber. The granola and walnuts give a satisfying crunch. I love how the warm spices make them feel indulgent, even though it’s a relatively light dessert. Sometimes I’ll have this for breakfast, and it keeps me full all morning!

Remember, the key to successful weight loss is finding healthy recipes that you genuinely enjoy eating. These meals are designed to be nutritious, satisfying, and full of fall flavours. Don’t be afraid to adjust the recipes to your taste preferences – the best healthy meal is one that you’ll want to eat again and again!

Conclusion

Fall is a beautiful season to focus on nourishing your body with healthy, satisfying meals. By incorporating seasonal ingredients and balanced recipes, you can enjoy the flavours of autumn while supporting your weight loss goals. Remember, the key to sustainable weight loss is finding meals you genuinely enjoy eating. I hope these recipes and tips inspire you to get creative in the kitchen this fall!

Recommended Reading

• 15 Healthy Snack Recipes That Are Perfect for Weight Loss
• The Best Winter Diet Plan: Stay Fit and Healthy