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Nutrition

Fall Recipes to Fuel Your Fitness Goals—Protein-Packed Meals!

By October 21, 2024No Comments

Fall is the perfect time to enjoy hearty, protein-packed meals that satisfy your taste buds and fuel your body! Whether you’re focusing on building muscle, losing weight, or simply staying healthy, getting enough protein is key. These four fall recipes—featuring chicken, turkey, lean beef, and a plant-based option—are also balanced with fiber to keep you fuller longer.

When preparing your meals, remember you can always tweak the ratios to fit your goals. Want more muscle-building power? Try doubling the protein while slightly reducing the fats (especially saturated ones) and carbs. Small adjustments like these can help you align your meals with your fitness and health objectives. Enjoy!

Chicken & Butternut Squash Bake

Ingredients:

  • 1 lb boneless, skinless chicken breast (cubed)
  • 2 cups butternut squash (cubed)
  • 1 medium onion (diced)
  • 2 tbsp olive oil
  • 2 tsp rosemary
  • Salt and pepper to taste
  • 1 cup cooked quinoa (optional for added carbs and fiber)

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. Toss chicken, squash, and onion with olive oil, rosemary, salt, and pepper.
  3. Spread on a baking sheet and roast for 25-30 minutes until chicken is cooked through and squash is tender.
  4. Optional: Serve over quinoa for added fiber and carbs.

Macros (without quinoa, per serving) – Serving Size: 1.5 cups
Calories: 325 | Protein: 35g | Fat: 12g | Carbs: 20g | Fiber: 4g

Turkey & White Bean Chili

Ingredients:

  • 1 lb lean ground turkey (93% lean)
  • 1 can (15 oz) white beans (drained and rinsed)
  • 1 can (15 oz) diced tomatoes
  • 1 small onion (chopped)
  • 2 cloves garlic (minced)
  • 1 tbsp olive oil
  • 1 tsp cumin
  • 1 tsp chili powder
  • 1/2 tsp smoked paprika
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a large pot over medium heat. Add onion and garlic, cook until softened.
  2. Add ground turkey, breaking it apart as it cooks.
  3. Stir in tomatoes, beans, and spices. Simmer for 20 minutes to allow flavors to blend.

Macros (per serving) – Serving Size: 1.5 cups
Calories: 295 | Protein: 33g | Fat: 9g | Carbs: 22g | Fiber: 8g

Beef & Veggie Stuffed Bell Peppers

Ingredients:

  • 1 lb lean ground beef (90-95% lean)
  • 4 large bell peppers (tops cut off, seeds removed)
  • 1 cup cooked brown rice
  • 1 can (15 oz) diced tomatoes (drained)
  • 1 small zucchini (diced)
  • 1/2 cup shredded low-fat cheese (optional)
  • 1 tbsp olive oil
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. Heat olive oil in a skillet over medium heat. Cook beef until browned, add zucchini, tomatoes, and brown rice. Season with salt and pepper.
  3. Stuff each bell pepper with the beef mixture, top with cheese if using.
  4. Place peppers in a baking dish, cover with foil, and bake for 25-30 minutes.

Macros (with cheese, per serving) – Serving Size: 1 stuffed pepper (1/4 of the total recipe)
Calories: 370 | Protein: 38g | Fat: 12g | Carbs: 30g | Fiber: 7g

Vegan Lentil & Sweet Potato Stew

Ingredients:

  • 1 cup dried lentils (rinsed)
  • 2 medium sweet potatoes (peeled and cubed)
  • 1 can (15 oz) diced tomatoes
  • 1 small onion (chopped)
  • 3 cups vegetable broth
  • 1 tsp cumin
  • 1 tsp turmeric
  • 1 tbsp olive oil
  • 2 cups spinach (optional)
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a large pot over medium heat. Add onion and cook until softened.
  2. Stir in lentils, sweet potatoes, tomatoes, and spices. Add vegetable broth and bring to a boil.
  3. Reduce heat, cover, and simmer for 30 minutes until lentils and sweet potatoes are tender.
  4. Stir in spinach and cook for another 5 minutes.

Macros (per serving) – Serving Size: 2 cups
Calories: 310 | Protein: 16g | Fat: 8g | Carbs: 52g | Fiber: 15g

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