7 High-Protein Fall Meals for a Nutritious Seasonal Diet

1. Fall Harvest Chili

Ingredients:

• 1 lb ground beef or pork

• 1 chopped onion

• 3 minced garlic cloves

• 1 can diced tomatoes

• 1 can kidney beans (rinsed and drained)

• 2 cups chopped butternut squash

• 2 tbsp chili powder

• 1 tsp cumin

• 1 tsp paprika

• Salt and pepper to taste

• Greek yogurt and fresh parsley for garnish

Instructions:

1. Brown the ground beef or pork with the chopped onion and minced garlic in a large pot over medium heat.

2. Add the diced tomatoes, kidney beans, and butternut squash.

3. Season with chili powder, cumin, paprika, salt, and pepper.

4. Simmer for 30 minutes or until the squash is tender.

5. Serve with a dollop of Greek yogurt and a sprinkle of fresh parsley.

Nutritional Highlights:

• High-Quality Protein from beef or pork

• Fiber-Rich Veggies from butternut squash and kidney beans

• Low Added Sugars and Nutrient-Dense Ingredients

2. Rosemary Thyme Steak with Roasted Vegetables

Ingredients:

• 2 steaks (your choice of cut)

• Olive oil

• Rosemary, thyme, salt, and pepper

• 2 cups Brussels sprouts

• 1 cup sliced sweet potatoes

• 1 cup chopped bell peppers

• A pinch of sage

Instructions:

1. Marinate the steaks with olive oil, rosemary, thyme, salt, and pepper for 30 minutes.

2. Preheat the oven to 400°F. Toss the Brussels sprouts, sweet potatoes, and bell peppers with olive oil, salt, pepper, and sage.

3. Roast the vegetables for 20-25 minutes until tender.

4. Heat a skillet over high heat and cook the steaks to your preferred doneness.

5. Serve the steaks with the roasted vegetables.

Nutritional Highlights:

• Complete Protein from steak

• Healthy Fats from olive oil

• Fiber-Rich Veggies including Brussels sprouts and sweet potatoes

3. Autumn Roasted Veggies with Pan-Seared Meat

Ingredients:

• 1 lb chicken breast or pork tenderloin

• Olive oil

• Salt, pepper, rosemary, and thyme

• 2 cups butternut squash cubes

• 1 cup broccoli florets

• 1 cup sliced onions

• 1 cup bell peppers

• 1 tsp sage

Instructions:

1. Preheat the oven to 375°F. Toss the butternut squash, broccoli, onions, and bell peppers with olive oil, salt, pepper, rosemary, thyme, and sage.

2. Spread the vegetables on a baking sheet and roast for 25-30 minutes until tender.

3. Meanwhile, season the chicken breast or pork tenderloin with olive oil, salt, pepper, rosemary, and thyme.

4. Heat a skillet over medium-high heat and sear the meat on both sides until fully cooked.

5. Serve the roasted vegetables alongside the pan-seared meat.

Nutritional Highlights:

• Complete Protein from chicken or pork

• Healthy Fats from olive oil

• High Fiber from a variety of roasted vegetables

4. Hearty Soup Delight

Ingredients:

• 1 chopped onion

• 3 minced garlic cloves

• Olive oil

• 3 cups cubed butternut squash

• 2 cups chopped kale

• 1 lb diced chicken breast

• 6 cups chicken broth

• Salt, pepper, rosemary, and thyme

Instructions:

1. In a large pot, sauté the chopped onion and minced garlic in olive oil until fragrant.

2. Add the cubed butternut squash, chopped kale, and diced chicken breast.

3. Pour in the chicken broth and season with salt, pepper, rosemary, and thyme.

4. Simmer for 20-25 minutes until the chicken is cooked and the vegetables are tender.

5. Blend a portion of the soup with an immersion blender for a thicker consistency. Serve hot.

Nutritional Highlights:

• High-Quality Protein from chicken

• Fiber-Rich Veggies from butternut squash and kale

• Healthy Fats from olive oil

5. Savory Beef & Broccoli Stir-Fry

Ingredients:

• 1 lb thinly sliced beef or chicken

• Soy sauce, ginger, and garlic for marinade

• 2 tbsp oil

• 2 cups broccoli florets

• 1 cup sliced bell peppers

• 1 cup sliced onions

• Salt to taste

Instructions:

1. Marinate the thinly sliced beef or chicken in soy sauce, ginger, and garlic for 15-20 minutes.

2. Heat a wok or large skillet over high heat, add 2 tbsp of oil, and stir-fry the marinated meat until browned. Remove from the pan.

3. In the same pan, add more oil if needed and stir-fry the broccoli, bell peppers, and onions for 3-5 minutes.

4. Return the meat to the pan, season with salt, and cook for 2-3 more minutes. Serve as is or with a side of quinoa.

Nutritional Highlights:

• Complete Protein from beef or chicken

• Fiber-Rich Veggies from broccoli and bell peppers

• Healthy Fats from cooking oil

6. Quick 10-Minute Chickpea and Tomato Salad

Ingredients:

• 1 can chickpeas (rinsed and drained)

• 2 cups halved cherry tomatoes

• 1 cup diced cucumber

• Olive oil

• Balsamic vinegar

• Fresh chopped parsley, salt, and pepper

Instructions:

1. In a large bowl, combine the chickpeas, cherry tomatoes, and diced cucumber.

2. Drizzle with olive oil and balsamic vinegar.

3. Sprinkle with fresh chopped parsley, salt, and pepper. Toss to combine.

4. Serve immediately.

Nutritional Highlights:

• Plant-Based Protein from chickpeas

• Fiber-Rich Veggies from chickpeas, tomatoes, and cucumber

• Healthy Fats from olive oil

7. Slow Cooker Pulled Pork with Beetroot Slaw

Ingredients:

• 2 lb pork shoulder

• 1 tbsp smoked paprika

• 1 tbsp salt

• 1 tbsp pepper

• 1 tbsp dried thyme

• 1 cup chicken broth

• 2 cups shredded beetroot

• 1 cup shredded kale

Instructions:

1. Rub the pork shoulder with smoked paprika, salt, pepper, and dried thyme. Place in the slow cooker.

2. Add the chicken broth and cook on low for 6-8 hours or high for 4-6 hours until tender and easily shredded.

3. For the slaw, mix the shredded beetroot and kale in a bowl.

4. Serve the pulled pork with the beetroot slaw on the side.

Nutritional Highlights:

• High-Quality Protein from pork

• Healthy Fats from the natural pork fats

• Fiber-Rich Veggies from beetroot and kale

Enjoy these delicious, high-protein, and fiber-rich meals to keep you nourished and energized throughout the fall season!