What is your season of life?
Are you at home with little ones? Focusing on your career? Getting a degree? Ushering in grandbabies? Or settling into retirement?
Seasons change. And when they do, we’re offered a little window in time to reflect and decide:
- What are my hopes, dreams, and goals for this new season?
- How do I want to live?
- What is most important to me?
For me, the onset of Fall makes me dream of nourishing meals. The ones that make me feel revitalized and restored, energized and enriched.
Fall is giving you a fresh start. Take it, and let these 15 fall recipes be your launch pad into vibrant health.
5 Fall Breakfasts for Blood Sugar Balance
It’s hearty, protein-filled, and flavorful. Plus, it doesn’t start you day off with sweets. That means, you’ll enjoy stable energy all morning long (and no blood sugar crashes mid-morning!). Batch-prep your veggies for quick breakfasts every morning.
Full of cozy spices and creamy texture, this chia pudding tastes like a fall treat. To make my mornings easier (and make this recipe a bit better for blood sugar balance), I sub the maple syrup, greek yogurt, and vanilla extract for ½ cup of Oikos Pro Vanilla Greek Yogurt.
🌼 Ricotta Breakfast Toast with Eggs
This one’s original. But it’s simple and customizable.
- Start with a slice of toasted Seeded Hero Bread.
- Spread on ¼ cup of part-skim ricotta cheese (it has the same amount of protein as its trendy sister, cottage cheese).
- Top with two or three eggs (poached is delicious).
- Add a pile of arugula or roasted tomatoes.
You’ll end up with a breakfast with close to 30 grams of protein and hours of stable blood sugar levels.
🌼 Apple Chicken Sausage Patties
On busy mornings, I grab a sweet potato I’ve batch cooked earlier in the week (or toss one to cook in the microwave) and stuff it with three of these sausage patties. The combo is divine and hints at fall flavors. Double the recipe and stash half in the freezer for next week.
🌼 Turkey Sausage Breakfast Hash
This breakfast hash was made for meal preppers. It cooks in one pan and can be stored in the fridge to power you through the week. It’s loaded with satiating ingredients, like seasoned ground turkey, diced sweet potatoes, peppers, onions, and spinach. Split this recipe into four servings. Each will contain about 30 grams of protein and 400 calories.
5 Fall Lunches That Bring Lasting Energy
This crunchy salad is glazed in a homemade balsamic apple vinaigrette. You’ll never have guessed how much you could love a bowl full of kale. Sliced pear, pomegranate, and pepita seeds give this salad all the fall-feels. Serve it with my perfectly cooked chicken breast.
Prefer a creamy, savory salad? Here’s your winner. The tangy, rich, and nutty dressing softens the kale, making this salad bowl-licking-good. Don’t have all the toppings? No problem. Use whatever fresh veggies you have on hand, like cucumbers, tomatoes, bell peppers, or carrots. Don’t forget the chicken!
This meal is on rotation at my house in the colder months. I make a huge batch and split it between four containers so my lunches are set for nearly the whole week. It’s warming, filling, and one of my most satiating lunches.
🌼 Sheet Pan Chicken Meatballs with Fall Veggies
Everything cooks on one pan in this meal-prep-friendly recipe. These homemade chicken meatballs are savory and juicy. Served over a pile of roasted chickpeas and fall veggies, you’ll receive all the nutrition you need to finish out the day.
Quinoa is an excellent carb for stable energy (did you know that quinoa is actually a seed?)
Because of its low glycemic index, your body will break down the carbs slowly. Five grams of fiber and 8 grams of protein per cup stops the quick sugar spikes and sudden fatigue that comes from simple carbs.
These bowls are easy to prep and adapt. I love topping mine with roasted acorn squash, a few extra chicken sausage patties, and a huge handful of mixed greens.
5 Fall Dinners That Are Delicious and Doable
🌼 Crockpot Creamy Chicken and Wild Rice Casserole
Nothing screams comforting fall dinner like a creamy wild rice casserole. This one is cozy, herby, and cooks on your counter in the crockpot.
When I have a few extra minutes, I love adding a pile of sauteed shiitake mushrooms to my bowl. Not only are they delicious, the added fiber helps stabilize blood sugar overnight for less interrupted sleep.
🌼 Apple Cider Braised Pork Shoulder
Try this one once, and you’ll make it every Fall. This juicy, rich, and tender pork shoulder is lightly sweetened with apple and onion. Slowly braising it for four hours is key, but the prep takes just 15 or so minutes. Serve over mashed cauliflower or a pile of roasted veggies.
🌼 The Real-Girl’s Easy Roast Chicken
There’s no chopping, no stuffing, no fussing over this simple roasted chicken. It’s made with three ingredients (chicken, olive oil, and seasonings), and roasted in a large cast iron skillet in the oven. This roasted chicken pairs perfectly with cooked carrots, sweet potatoes, green beans, brussel sprouts, and/or broccoli.
Want a short cut? Buy a rotisserie chicken and warm it in a 350-degree oven for 20-25 minutes.
🌼 Thai Green Curry Lentil Soup
If you want to talk nourishment in a bowl, we’ve got to talk about this recipe.
It’s loaded with antioxidant-rich vegetables and herbs that combat chronic inflammation. Full of beta-carotene, Vitamin B6, chlorogenic acid, and fiber, this dish balances hormones and blood sugar. Lentils bring iron, folate, and protein.
Make a faster, weeknight version by using store bought curry paste. Whisk it into coconut milk (add bone broth for extra protein), then add roasted sweet potato and eggplant and cooked lentils. Top with basil leaves and lime.
🌼 Creamy Gochujang White Chicken Chili
This spicy, creamy spin on white chicken chili is packed with sweet, savory, and umami flavors. Mix and match whatever beans you have in the cabinet. Then top with kimchi, sesame seeds, and scallions. Or keep toppings traditional, like sour cream, avocado, cheese, and cilantro.
Make This Fall Your Fresh Start
Sometimes a new season can start small. Simply deciding to nourish yourself a little better can be your starting point that leads to more and more decisions that make you feel your best.
Try one of these recipes. Prep a few healthy meals. Prioritize protein and fiber. Make one small change that helps you feel more energized and strong.
Lasting health is all about learning how to make healthy choices that work in your real life, through every season.
That’s what we help you do inside LEAN. With practical nutrition guidance, structure, and support, you’ll learn how to build habits that fit your life. Stop starting over. Create lasting change.
