A Dietitian’s #1 Fall Dinner Recipe for Weight Loss

As the autumn leaves transition from vibrant green to shades of golden bronze and the cooler temperatures start to settle in, it's the perfect season to embrace nutritious seasonal recipes. We're excited to share a fall dinner recipe approved by a dietitian that showcases some of the best ingredients and flavors of fall, such as butternut squash and pumpkin seeds. This meal will not only satisfy your taste buds but also support your weight-loss journey.

Delicious Roasted Butternut Squash and Chickpea Salad

This delightful roasted butternut squash and chickpea salad captures the essence of the season and provides a fresh, nourishing meal for you to enjoy.

"Combining the sweetness of butternut squash with the heartiness of chickpeas creates a dish rich in dietary fiber and protein," explains Danielle Smith, RD from Top Nutrition Coaching. "Adding leafy greens enhances the vitamin content, making it a well-rounded meal that aligns with your weight-loss objectives. The feta cheese adds a tangy touch that complements the sweet and savory elements of the salad."

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Ingredients:

• 1 medium butternut squash, peeled and cubed


• 1 can (15 oz.) chickpeas, drained and rinsed


• 4 cups baby spinach


• 1 small red onion, thinly sliced


• 1/4 cup crumbled feta cheese


• 2 tablespoons olive oil for roasting, plus extra for dressing


• 2 tablespoons balsamic vinegar


• 1 teaspoon garlic powder


• 1 teaspoon paprika


• Salt and pepper, to taste


• 1/4 cup pumpkin seeds (optional, for garnish)


• 16 oz. grilled or rotisserie chicken or diced tofu (optional)

Instructions:

1. Preheat the oven to 400°F.


2. In a large bowl, toss the chickpeas and cubed butternut squash with the olive oil, garlic powder, paprika, salt, and pepper.


3. Spread the vegetables out on a baking sheet in a single layer.


4. Roast for 25 to 30 minutes until the chickpeas are slightly crispy and the squash is tender.


5. In a large salad bowl, combine the baby spinach and roasted veggies.


6. Add the thinly sliced red onion and feta cheese.


7. Dress the salad with additional olive oil and balsamic vinegar.


8. Toss everything together until well mixed.


9. Sprinkle pumpkin seeds on top.

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This fall dinner recipe is not only easy to prepare but also versatile. You can swap pumpkin seeds for walnuts or incorporate other roasted vegetables like acorn squash or Brussels sprouts for added variety. It's a wholesome dish to enjoy on a chilly autumn evening.

Why This Fall Recipe is Ideal for Weight Loss

"For sustainable weight loss, I always recommend focusing on protein and fiber while including healthy fats and a variety of vegetables," Smith emphasizes. "This recipe covers all those bases, especially if you add a protein source like chicken or tofu, making it a convenient option for your weekly meal prep as a lunch or dinner choice."

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Furthermore, incorporating substantial protein sources like chickpeas and chicken, along with the dietary fiber from the butternut squash, promotes satiety, helping you feel full for longer. "Protein-rich foods also support cognitive function and provide sustained energy levels throughout the day," Smith adds. "When you feel better, you're more likely to stick to those healthy habits!"

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Another crucial aspect of successful weight loss is enjoying your meals. This is where the diverse range of seasonal flavors and vegetables in this recipe shines. By creating a delicious, visually appealing dinner, you're more likely to genuinely relish it without feeling like you're on a strict diet.

"By incorporating a mix of nutrients—protein, fiber, healthy fats, and complex carbohydrates—you're not just eating a meal; you're providing your body with the essential elements to maintain stable blood sugar, reduce cravings, and manage your weight effectively," Smith explains.

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Alexa Mellardo