Last Updated on January 18, 2023 by Kayla
Cooler temperatures mean warm, hearty comfort foods will soon be on our minds and tables!
Today, I am sharing several of my top healthy recipes! They’re protein-heavy and simple to prepare – so easy even David can do it! 😆
Sweater weather means we can easily hide extra winter pudge with layered clothing and cute flannel tops. Pumpkin spice this and tailgate snacks that, it’s easy to write yourself a permission slip to slack.
Don’t let this be you!
Too often, we blame the holidays for our failed weight loss attempts when summer is the real culprit. Take advantage of new routines and utilize this time to set the pace for the remainder of the year.
To help inspire your fall meal planning routine, here are some of my favorite high-protein family recipes. All recipes are slow-carb friendly, so they’re a perfect match if you use my Foods to Favor grocery list!
Vegetables make a great vehicle for a hearty, homey filling. Seasonal produce like bell peppers, zucchini, and squash are among a few of my favorites.
The following recipes are family-friendly and make excellent meal-prep dishes!
235 calories, 19g protein, 11g fat, 15g carbohydrates
245 calories, 30g protein, 7g fat, 15g carbohydrates
399 calories, 37g protein, 15g fat, 30g carbohydrates
One of my favorite things about the transition from summer to fall is soup season. Soups are a great way to clean out the fridge and repurpose leftover proteins.
Here are three one-pot soup recipes packed with protein, fiber, and flavor!
350 calories, 31g protein, 9g fat, 34g carbohydrates
332 calories, 25g protein, 5g fat, 46g carbohydrates
296 calories, 26g protein, 10g fat, 27g carbohydrates
*If you’ve been following me for a while, you may know I’ve had a change of heart about sodium over the past two years, so please disregard the low-salt guidelines. However, I still love and use this recipe!
‘Role With It
Here in the Midwest, no recipe roundup is complete without mentioning at least one hotdish!
Hotdish, casserole, whatever you want to call it – these one-pan meals make for no-fuss, easy weeknight meals the whole family will enjoy.
323 calories, 19g protein, 15g fat, 25g carbohydrates
*for a high-protein, lower carb version, use Banza chickpea pasta^
376 calories, 22g protein, 26g fat, 13g carbohydrates
368 calories, 48g protein, 20g fat, 5g carbohydrates
Egg bakes are one of my favorite make-ahead breakfast meals. Great for meal prep and a crafty way to use up limp vegetables that have past their prime. Customize this recipe to suit your tastes!
180 calories, 17g protein, 10g fat, 5g carbohydrates
So there you have it! Ten recipes to help spice up your fall cooking regimen. What will you cook up first?!
Words from the Wise
“You don’t have to cook fancy or complicated masterpieces—just good food from fresh ingredients.”Julia Child
For too long we’ve been overcomplicating nutrition and looking for the magic solution to better health. The truth is it’s in the quality of food we eat. Not food “products,” but real food.
As Julia Child says, it doesn’t have to be fancy or complex. Simple is sustainable, and sustainable equals success! So when all else fails, use the K.I.S.S. Method – “Keep It Simple Stupid!”
My goal is to bring “basic” back to the bariatric basics, so if you’re unsure where to start or struggling to find sustainable strategies after weight loss surgery, come work with me!
You can learn more about my group coaching program* for women after weight loss surgery HERE. *with options for 1:1 sessions; limited availability!
Helping women after bariatric surgery lose weight without eating “perfect.” Learn how to balance blood sugar & optimize your “tool” today! Apply to learn more!
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