5 Cozy and Healthy Fall Weight Loss Recipes to Try This Season

Fall is one of the best times to reset your routine and that includes your meals. With cooler temps and busier schedules, your body starts to crave warm, hearty foods. 

The good news? You don’t have to give up comfort to stay on track with your goals. These fall weight loss recipes are easy, satisfying, and designed to help you stay consistent even on your busiest days.

Each recipe below is packed with fiber, protein, and seasonal ingredients that support energy, fullness, and fat loss without making you feel like you're dieting.

1. Ground Turkey and Sweet Potato Skillet

This one-pan meal is a weeknight staple. It’s high in protein, loaded with fiber, and comes together in under 30 minutes.

Ingredients (Serves 4):

• 1 lb lean ground turkey

• 2 medium sweet potatoes, peeled and diced

• 1 small yellow onion, chopped

• 2 cups baby spinach

• 2 cloves garlic, minced

• 1 tsp smoked paprika

• 1 tbsp olive oil

• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large skillet over medium heat.

2. Add diced sweet potatoes and cook for 8–10 minutes, stirring occasionally until tender.

3. Add chopped onion and garlic, sauté for 2–3 minutes.

4. Push veggies to the side and add ground turkey. Cook until browned and fully cooked through.

5. Stir everything together and season with paprika, salt, and pepper.

6. Add spinach and stir until wilted. Serve warm.

This recipe is balanced with protein and fiber-rich carbs, this meal keeps you full without feeling heavy.

2. Chicken and Vegetable Soup

This cozy soup is perfect for chilly evenings and meal prep. It’s light, high-volume, and easy to make in large batches.

Ingredients (Serves 6):

• 1 lb cooked, shredded chicken (rotisserie works well)

• 2 tbsp olive oil

• 1 medium onion, chopped

• 2 carrots, sliced

• 2 celery stalks, sliced

• 3 cloves garlic, minced

• 6 cups low-sodium chicken broth

• 1 zucchini, chopped

• 2 cups chopped kale or spinach

• 1 tsp dried thyme

• Salt and pepper to taste
  
  

Instructions:

1. In a large pot, heat olive oil over medium heat. Add onion, carrots, and celery. Cook for 5–7 minutes until softened.

2. Add garlic and thyme, stir for 1 minute.

3. Pour in chicken broth, bring to a boil, then reduce to a simmer.

4. Add zucchini and shredded chicken. Simmer for 10–15 minutes.

5. Stir in kale or spinach, season with salt and pepper. Simmer for 5 more minutes.

6. Serve hot, or store in the fridge for up to 4 days.

This recipe is a high-volume, low-calorie meal that’s full of nutrients and ideal for lunches or light dinners.

3. Spaghetti Squash with Turkey Bolognese

A lighter take on a classic comfort food, this dish satisfies pasta cravings with fewer carbs and more fiber.

Ingredients (Serves 4):

For the squash:

• 1 large spaghetti squash

• 1 tbsp olive oil

• Salt and pepper

For the bolognese:

• 1 lb lean ground turkey

• 1 jar (24 oz) marinara sauce (look for no added sugar)

• 1 small onion, diced

• 2 cloves garlic, minced

• 1 tsp dried basil

• 1 tsp dried oregano

• Optional: red pepper flakes for heat

Instructions:

1. Preheat the oven to 400°F. Slice spaghetti squash in half, scoop out seeds, and brush with olive oil. Sprinkle it with salt and pepper.

2. Place face-down on a baking sheet and roast for 35-40 minutes, until tender.

3. While squash is baking, cook ground turkey in a large skillet over medium heat until browned.

4. Add onion and garlic, sauté for 3-4 minutes.

5. Pour in marinara and add herbs. Let simmer for 10–15 minutes.

6. Scrape the squash with a fork to create strands. Top with turkey bolognese and serve.

With this recipe, you get all the flavors of pasta night with way more fiber and fewer refined carbs.

4. Lentil and Veggie Stew

This plant-based option is hearty and nourishing, perfect for cozy nights and packed with protein and fiber.

Ingredients (Serves 6):

• 1 tbsp olive oil

• 1 medium onion, chopped

• 2 carrots, chopped

• 2 celery stalks, chopped

• 3 cloves garlic, minced

• 1 cup dry brown or green lentils, rinsed

• 1 can (14.5 oz) diced tomatoes

• 6 cups vegetable broth

• 1 tsp cumin

• 1 tsp smoked paprika

• 2 cups chopped kale

• Salt and pepper to taste

Instructions:

1. In a large pot, heat olive oil and sauté onion, carrot, and celery for 5–7 minutes.

2. Add garlic, cumin, and paprika. Stir for 1 minute.

3. Add lentils, diced tomatoes, and broth. Bring to a boil.

4. Reduce heat, cover, and simmer for 25–30 minutes until lentils are tender.

5. Stir in kale and cook for 5 more minutes. Season to taste.

This stew is high in fiber and plant-based protein, which keeps you full and satisfied with no meat required.

5. Apple and Chicken Chopped Salad

This fall-inspired salad is light, crisp, and satisfying—perfect for lunch or dinner when you want something fresh but still seasonal.

Ingredients (Serves 2):

• 2 cups chopped romaine or mixed greens

• 1 small apple, chopped (leave the skin on for extra fiber)

• 1/2 cup cooked chicken breast, chopped

• 2 tbsp chopped pecans or walnuts

• 2 tbsp goat cheese or feta (optional)

• 1/4 cup roasted butternut squash or sweet potato (optional)

• Dressing: 1 tbsp olive oil + 1 tbsp apple cider vinegar + 1 tsp Dijon mustard + salt and pepper
  
  

Instructions:

1. In a large bowl, combine all salad ingredients.

2. Whisk dressing ingredients together and pour over salad.

3. Toss and serve immediately.

You get protein, fiber, healthy fats, and seasonal flavor all in one bowl. It’s filling but won’t weigh you down.

Tips for Staying Consistent with Fall Meals

• Batch cook once a week: Pick 1–2 recipes above and double them to save time during the week

• Keep a grocery list of staples: Think pre-cooked proteins, frozen veggies, and whole grains you can mix and match

• Don’t overcomplicate it: Simple meals made with quality ingredients go a long way

• Repeat what works: You don’t need a brand-new recipe every day. If it’s easy and you like it, keep making it

Try Out These Fall Weight Loss Recipes

Fall is a great time to slow down, reset, and bring some consistency back to your meals. The key to successful weight loss isn’t eating perfectly. It’s eating real food consistently in a way that feels doable for the long haul.

These fall weight loss recipes are designed to help you stay full, satisfied, and on track without sacrificing comfort or flavor. Whether you’re meal prepping for the week or just looking for an easy dinner to throw together tonight, these recipes will support your goals and your schedule.

Remember, small steps add up. Just start with one meal and go from there!