21 High Protein Fall Meals to Keep You Full Under 500 Calories

Introduction

Embrace the cozy flavors of the season without compromising your health goals! Fall is about warmth, comfort, and nourishment, and high protein meals are a fantastic way to stay satisfied, support muscle repair, and avoid energy slumps. This curated list of 21 high protein fall meals—all under 500 calories per serving—makes it easier than ever to stick to your health journey and still enjoy every delicious autumn bite.

Why High Protein Meals for Fall?

Fall brings a natural craving for heartier dishes, but that doesn’t mean meals have to be heavy or high in calories. High protein foods help you stay full longer, making it easier to resist unhealthy snacking between meals. These recipes offer all the warmth and satisfaction you crave, with thoughtfully balanced macros and calorie counts to support your fitness and wellness goals.

What Makes These Fall Recipes Unique?

Each recipe is designed to be as flavorful and satisfying as your favorite comfort foods, but with a lighter twist. From savory stews packed with lean meat and beans to veggie-forward casseroles and protein-rich soups, these meals are filled with seasonal ingredients like squash, pumpkin, root vegetables, and leafy greens, making them perfect for autumn.

Top 21 High Protein Fall Meals Under 500 Calories

1. **Turkey Pumpkin Chili** – Lean ground turkey, pumpkin purée, and black beans for a rich, filling chili.
2. **Sheet Pan Maple Dijon Chicken & Veggies** – Roasted chicken breast with butternut squash and Brussels sprouts.
3. **Stuffed Acorn Squash with Quinoa & Turkey Sausage** – Protein-packed stuffing in a sweet roasted squash bowl.
4. **Lentil & Sweet Potato Stew** – Lentils provide plant-powered protein in a warming, fiber-rich stew.
5. **Salmon & Cauliflower Mash** – Oven-baked salmon filet atop herbed cauliflower mash.
6. **Beef, Barley & Mushroom Soup** – Lean beef and hearty barley in a savory mushroom broth.
7. **Greek-Inspired Chicken Souvlaki Bowls** – Chopped chicken, roasted veggies, tzatziki, and brown rice.
8. **Spiced Tofu & Roasted Carrot Curry** – Crispy tofu cubes with roasted carrots in a fragrant curry sauce.
9. **Eggplant & Turkey Bolognese** – Lighter turkey Bolognese sauce over roasted eggplant rounds.
10. **Apple Cinnamon Protein Oatmeal** – Rolled oats, whey protein, apples, and spices for a breakfast or snack.
11. **Butternut Squash & Black Bean Enchiladas** – Filled with protein and topped with salsa verde.
12. **Crispy Chickpea & Roasted Vegetable Salad** – Chickpeas roast to a crisp on a bed of autumn veggies.
13. **Harvest Turkey & Wild Rice Pilaf** – Turkey breast, wild rice, dried cranberries, and pecans.
14. **Thai-Inspired Peanut Chicken Lettuce Wraps** – Grilled chicken in lettuce leaves with Thai peanut sauce.
15. **Moroccan-Spiced Lentil Soup** – Lentils simmered with Moroccan spices and root vegetables.
16. **Pork Tenderloin with Apple Slaw** – Lean pork paired with a crunchy apple-cabbage slaw.
17. **Spaghetti Squash Lasagna Boats** – Layers of lean ground beef, spaghetti squash, and ricotta.
18. **Cottage Cheese & Pumpkin Power Bowl** – Creamy cottage cheese, pumpkin puree, seeds, and spices.
19. **Stuffed Bell Peppers with Ground Turkey & Spinach** – Colorful peppers loaded with savory filling.
20. **One-Pan Herbed Shrimp & Cauliflower Rice** – Quick, protein-rich, and full of fall herbs.
21. **Rotisserie Chicken & Roasted Veggie Soup** – Use leftover rotisserie chicken for easy meal prep.

💡Meal Planning Tip: Save these recipes to instantly create a comprehensive shopping list, automatically sorted by store section. CookifyAI makes it effortless to gather everything you need for a high protein, calorie-smart meal plan this fall!

Instructions

Each recipe is designed for efficient fall cooking; here’s a general guideline for prepping these meals:

1. Start with lean protein: Prepare meats or legumes according to the recipe instructions—bake, roast, or simmer for best results.
2. Incorporate fall veggies: Chop and add seasonal veggies to stews, sheet pans, or salads.
3. Add whole grains or starches: For recipes needing a base, cook quinoa, barley, or wild rice as directed.
4. Season to taste: Use bold autumn spices—cinnamon, nutmeg, smoked paprika, and sage are all good choices.
5. Portion carefully: Serve each dish in single-serve bowls or containers, clearly measuring portions to keep calories in check.
6. For soups and casseroles: Cool completely before refrigerating for meal prep, ensuring flavors blend beautifully and meals stay fresh.

Weekly Meal Planning

Incorporate these 21 high protein fall meals into your weekly meal planning! With so much variety, it’s easy to mix and match lunches and dinners, ensuring you’re never bored. Save and schedule these recipes in CookifyAI to strategize your week, avoid duplicate purchases, and create a single, organized shopping list for all your planned meals.

**Planning Benefits:**

– Quickly calculate total ingredient quantities you’ll need
– Shop smarter with ingredient lists grouped by grocery store section
– Never forget an ingredient or buy too much, reducing both stress and food waste
– Streamline meal prep by prepping protein, grains, and veggies in advance

Pro tip: When scheduling these high-protein recipes with CookifyAI, the platform automatically consolidates overlapping ingredients (like chicken or butternut squash) so you buy just what you need—making healthy eating affordable and hassle-free.

Cook and Prep Times

Prep Time (per recipe): 10-20 minutes
Cook Time (per recipe): 20-40 minutes
Total Time (per recipe): 30-60 minutes

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With these 21 high protein fall recipes, you can savor the flavors of the season, stay energized, and keep your meals under 500 calories—all week long.