3-Day High-Protein, High-Fiber, Fall Inspired Meal Plan
DAILY NUTRITION TARGETS
Estimated daily targets for this meal plan
Calories: 1,600–1,800
Protein: 120–140 g
Carbs: 140–180 g
Fat: 45–60 g
Fiber: 25–30 g
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DAY 1: Cozy Harvest
Breakfast: Pumpkin Spice Protein Overnight Oats
Ingredients:
⅓ cup rolled oats
½ cup plain Greek yogurt
¼ cup pumpkin puree
½ scoop vanilla protein powder
¼ cup milk
½ tsp pumpkin pie spice
Instructions: Mix all ingredients in a jar. Refrigerate overnight and enjoy cold or warmed up.
Lunch: Chicken Harvest Bowl
Ingredients:
5 oz cooked chicken breast
1 cup roasted sweet potatoes
1 cup roasted broccoli
1 cup spinach or mixed greens
2 tbsp Greek yogurt
Lemon juice, garlic powder, salt and pepper
Instructions: Add chicken and roasted vegetables to a bowl with greens. Mix Greek yogurt with lemon juice and seasonings for a quick dressing.
Snack: Apple and Cottage Cheese
Ingredients:
¾ cup cottage cheese
½ apple, sliced
Cinnamon
Instructions: Serve the apple alongside cottage cheese and sprinkle with cinnamon.
Dinner: Maple Dijon Chicken
Ingredients:
5 oz cooked chicken breast
1 cup roasted sweet potatoes
1 cup roasted broccoli
1 tsp Dijon mustard
1 tsp pure maple syrup
1 tsp olive oil
Garlic powder, salt and pepper
Instructions: Mix Dijon mustard, maple syrup and olive oil. Brush over the chicken and serve with roasted vegetables. Reheat until hot throughout.
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DAY 2: Comfort Food Made Easy
Breakfast: Apple Cinnamon Yogurt Bowl
Ingredients:
1 cup plain Greek yogurt
½ apple, diced
1 tbsp chia seeds
¼ tsp cinnamon
1 tbsp chopped pecans (optional)
Instructions: Add all ingredients to a bowl and stir. Add a drizzle of maple syrup if desired.
Lunch: Ground Turkey and Sweet Potato Skillet
Ingredients:
5 oz cooked lean ground turkey
1 cup roasted sweet potatoes
1 cup spinach
¼ cup diced onion
Smoked paprika, garlic powder, salt and pepper
Instructions: Sauté onion in a skillet. Add cooked turkey and sweet potatoes. Stir until heated through, then add spinach and cook until wilted.
Snack: Hard-Boiled Eggs and Apple
Ingredients:
2 hard-boiled eggs
½ apple
Instructions: Enjoy together for a quick, easy snack.
Dinner: Easy Turkey Taco Soup
Ingredients:
1 lb lean ground turkey, cooked
1 can black beans, drained
1 can corn, drained
1 can diced tomatoes
1 small can tomato sauce
2 cups low-sodium chicken broth
1 packet taco seasoning
Instructions:
Add all ingredients to a large pot.
Bring to a gentle boil, then simmer for 15–20 minutes.
Serve with Greek yogurt, shredded cheese or cilantro if desired.
Batch-cooking tip: Make extra servings to use for Day 3 lunch.
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DAY 3: Easy Autumn Favorites
Breakfast: Pumpkin Protein Yogurt Bowl
Ingredients:
1 cup plain Greek yogurt
¼ cup pumpkin puree
½ scoop vanilla protein powder
½ tsp pumpkin pie spice
1 tbsp chia seeds
Instructions: Mix all ingredients until creamy. Top with cinnamon or chopped pecans if desired.
Lunch: Leftover Turkey Taco Soup
Ingredients:
1 serving leftover turkey taco soup
Optional: Greek yogurt, shredded cheese or cilantro
Instructions: Reheat soup until hot throughout. Add your favorite toppings and enjoy.
Snack: Cinnamon Apple Cottage Cheese
Ingredients:
¾–1 cup cottage cheese
½ apple, diced
Cinnamon
Optional: chopped pecans
Instructions: Combine cottage cheese and apple. Sprinkle with cinnamon and pecans.
Dinner: Sheet-Pan Chicken and Fall Veggies
Ingredients:
5 oz cooked chicken breast
1 cup roasted sweet potatoes
1 cup roasted broccoli
1 tsp olive oil
Garlic powder, paprika, salt and pepper
Instructions: Toss vegetables with olive oil and seasonings. Roast at 400°F until tender. Add the cooked chicken during the final few minutes to warm through.
