Pumpkin spice SZN is here. We know that there are lots of fall treats on the shelves, and all of them are so tempting, especially the break-and-bake sugar cookies with the ghosts on them. All tricks and treats aside, the only thing scarier than not meeting your macros is missing out on all of the fall fun.
While we always tell our challengers to subscribe to an 80/20 diet (80% sustainable, nutrient-dense foods/20% fun foods) we want to add a little fall flare to your macro-friendly meal plan.
PUT SOME WORK INTO IT
Recipe and Photo Credit: Avatar Nutrition
PUMPKIN SPICE OVERNIGHT OATS
301 CALS | 4.3G FAT | 34.2G CARBS | 31.3G PROTEIN
Our favorite part about overnight oats is how easy they are! You can dump ingredients into a container and leave them until the morning making for a super simple prep process. These pumpkin spice overnight oats are easy to make, super macro-friendly, and taste amazing, too!
All you’ll need to do is mix the ingredients in a bowl or mason jar and cover them until the morning
For ingredients, you’ll need:
- 113g nonfat Greek yogurt
- 30g quick oats
- 60g canned pureed pumpkin
- 20g vanilla protein powder
- 1/2 tsp pumpkin pie spice
- 1/2 tsp cinnamon
- 60g of your milk of choice (we used almond milk)
- Low-calorie sweetener to taste
Photo Credit: Skinny Taste
PUMPKIN PIE DIP
675 CALS | 26.75G FAT | 105G CARBS | 3G PROTEIN
Don’t fret, the macros on this are for the whole entire container of dip! All you’ll need for this is three ingredients. This recipe yields about 15-20 servings and pairs well with graham crackers, apples, and rice cakes.
Ingredients:
- ½ a can of pumpkin pie filling
- 1 container of sugar-free whipped topping
- 1 tsp pumpkin pie spice
Recipe and Photo Credit: Delicious Table
ROASTED PUMPKIN SEEDS
131 CALS | 12G FAT | 3G CARBS | 5G PROTEIN
Well, hopefully, you like pumpkin! Pumpkin seeds are low carb and full of nutrients, so if you’re carving pumpkins this year, set your seeds to the side. You can season them with whatever you’d like, but we typically go for garlic, salt, pepper, cayenne, and olive oil. All you do after you toss them in seasoning is throw them in the oven at 375 degrees for 15 minutes. The serving size is about ¼ cup.
Recipe and Photo Credit: Eat The Gains
PUMPKIN CHOCOLATE CHIP PROTEIN MUFFINS
122 CALS | 6G FAT | 15G CARBS | 7G PROTEIN
Ingredients:
- 1 cup old fashioned rolled oats
- 1 cup pumpkin puree
- 1 cup Greek yogurt
- 2 large eggs
- 1/2 packed cup vanilla flavored protein powder
- 1 tablespoon pumpkin pie spice
- 1 teaspoon cinnamon
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- pinch of sea salt
- 1/2 cup dark chocolate chips
Photo Credit: Chelsea's Messy Apron
S’MORES YOGURT BOWL
196 CALS | 6G FAT | 24G CARBS | 14G PROTEIN
We’re taking s’mores with us into fall. This S’mores Yogurt Bowl is the perfect macro-friendly fix for your sweet tooth. All you need to do is stir your pudding mix into your yogurt and top with the rest of your dry ingredients.
Ingredients:
- 5.3oz vanilla yogurt
- 1 graham cracker sheet
- 7g mini chocolate chips
- 3g mini marshmallows
- Optional: Top with chocolate syrup
GRAB ‘N GO
Photo Credit: Well By Mel Nutrition
VEGGIES AND DIPS
MACROS: 2 TBSP/58G - 80 CALS | 6G FAT | 6G CARBS | 2G PROTEIN
There are so many fun dips in the stores right now. One of our favorites is a buffalo cauliflower dip that you can find at both Trader Joe’s and ALDI. Run, don’t walk to one of these stores! This dip reminds us of the classic buffalo chicken dip that we all know and love on game day!
MACRO-FRIENDLY PSL
MACROS: 100 CALS | 2G FAT | 20G CARBS | 1G PROTEIN
Stopping at Starbucks? Us too! We love PSLs too much to only have one a week as a treat meal. So, we made it macro-friendly. Check out our Instagram post with our sister brand, Onyx + Rose, for the recipe. If you try it, make sure to tag us and let us know how you liked it!
APPLES, APPLES, APPLES
While they’re in their prime season, load up on apples! You can spice them up in so many different ways. Whether you want to bake them with cinnamon or get some sugar-free caramel to dip them in, this will definitely fulfill your fall sweet tooth!
Photo Credit: Healthy Little Foodies
PEANUT BUTTER STUFFED DATES
MACROS: 114 CALS | 4G FAT | 20G CARBS | 2G PROTEIN
The best part about this snack is that they’re fully customizable to your taste. All you have to do to get this started is cut 6 dates open and remove the seed, adding 5g of peanut butter to each date. Once you complete that, mix coconut oil and chocolate chips in a bowl and melt it for 10 seconds in the microwave. After this, line the dates up on a baking sheet covered with parchment paper and cover each date with chocolate. To make this extra fall friendly, add pumpkin pie spice on top of the chocolate before you put the dates in the fridge!
Ingredients:
- 6 pitted dates
- 2 tbsp peanut butter
- 14 grams chocolate chips
- 1 tsp coconut oil
- Pumpkin pie spice
PROTEIN ENERGY BITES
MACROS: 77 CALS | 3.8G FAT | 6.7G CARBS | 5G PROTEIN
These require a little prep work, but are perfect for a grab and go snack whenever you need one. First, combine protein powder, cinnamon and quick oats in a bowl. After you complete that step, add all of your wet ingredients and smash all the ingredients together. Once your ingredients are mixed, roll the mixture into 12 one inch balls.
Ingredients:
- 1 cup quick oats
- ½ cup vanilla protein powder
- 1 tbsp vanilla extract
- 1 tbsp ground cinnamon
- 1 tbsp water
- ½ cup peanut butter