Autumn recipes for weight loss

Five seasonal ingredients and autumn recipes for weight loss

With the change in season ushering in cooler temperatures we often find ourselves craving warming, comforting foods. While refreshing salads and BBQs may be left in summer, autumn brings plenty of delicious seasonal vegetables that can help you enjoy satisfying, nutrient-dense meals which keep you on track towards your health goals.

From pumpkins and mushrooms to squash and kale, this season’s produce offers plenty of ways to add fibre, nutrients and, above all, flavour to your plate. Better yet, many of them are satiating yet low calorie so make for excellent additions to autumn recipes for weight loss.
Just keep reading to discover our top five seasonal ingredients to stock up on, as well as our favourite autumn recipes for weight loss from The Fast 800 Programme.

Five seasonal ingredients to stock up on

• Squash: Butternut squash is a versatile addition to your healthy autumn meals, as they can be enjoyed as part of soups, salads, oven-baked dishes and even baked into desserts. Not only do they provide unique flavour and texture, they are rich in fibre and beta-carotene, which the body converts into vitamin A to support immune function and eye health.1

• Pumpkins: Make sure to keep the flesh from your carved pumpkins this Halloween as pumpkin is a staple in hearty autumn recipes for weight loss. Similar to squash, pumpkins can be used in a range of healthy autumn meals like soups as they have a high water content and are relatively low in calories. They’re a good source of dietary fibre which also helps keep you fuller for longer and aids healthy digestion and weight loss.²

• Brussels sprouts: Sprouts may get a bad reputation, but they certainly deserve a place on your autumn shopping list. They’re high in antioxidants which protect cell health, vitamin K which supports bone health, and vitamin C which helps protect cells from oxidative stress. Plus, studies have even shown cruciferous vegetables like Brussels sprouts are linked with a decreased risk of type 2 diabetes.3

• Cabbage: One of our favourite affordable, non-starchy vegetable staples is cabbage. It’s a simple way to add volume and nutrients to meals and it provides major health benefits, with one study on 1000 young adults showing it reduced chronic inflammation.⁴ Enjoy as a side dish or as part of a warming stew to help make your healthy autumn meals more filling and nutritionally balanced.
• Mushrooms: Mushrooms are particularly ideal for vegetarian autumn recipes for weight loss, as they bring a savoury, almost meaty flavour to your recipes. They’re also nutritional powerhouses, with edible varieties found to have antidiabetic, anti-inflammatory and antioxidant properties.⁵

Top autumn recipes for weight loss

• Healthy Halloween Soup: Spiced Pumpkin: This is one of the healthy autumn meals that really makes the most of pumpkin season. It’s a warming, gently spiced soup that takes just 15 minutes to prepare and ends up at under 225 calories per portion, ready for chilly evenings and making use of leftover pumpkin after Halloween.

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• Butternut Squash Salad: The roasted butternut squash makes this salad hearty, yet refreshing. Plus the pairing of ingredients like Brussels sprouts, feta cheese and pine nuts provides plenty of fibre, protein and healthy fats to help you towards your weight loss goals.
• Vegetarian Parmigiana: For a comforting dinner, this vegetable-packed recipe combines aubergine, butternut squash, tomato sauce and an indulgently cheesy topping. With almost 25g of protein and 9.8g of fibre per serving, this is one of the best autumn recipes for weight loss to save for later.
• Keto Pumpkin Pie: It wouldn’t be autumn without a classic pumpkin pie recipe, so enjoy the flavours of autumn without the added saturated fats and carbohydrates with this keto-friendly dessert. It features almond-based pastry to create a delicious dessert that won’t spike your blood sugars.
• Apple & Cinnamon Baked Oats: When colder mornings call for something warming, these baked oats deliver comforting apple and cinnamon flavours. With 18.5g of protein and 7g of fibre per serving, they’re a satisfying breakfast to prepare ahead of a busy day, and better yet they can be prepared in advance for ultimate convenience.

As the days get shorter, having convenient options available can help you plan ahead. Our range of shakes offers a quick source of protein when you’re short on time, and our Keto Hot Chocolate can help curb cravings by offering a comforting, chocolatey drink that won’t impact your blood sugars.

Sign up for your 7-day free trial of The Fast 800 Programme for more autumn recipes for weight loss and inspiration for healthy autumn meals, as well as nutritionist-designed meal plans, automated shopping lists, at-home workouts and more to help you reach your health goals, sustainably and enjoyably. Autumn is a season of change, get started on your journey today!