Foods to include in your meal plan this Autumn to stay healthy

Foods to include in your meal plan this Autumn to stay healthy

Here are just some of the healthy autumn foods that are in season right now, budget-friendly, and perfect for warming, nutrient-dense meals.  

Check out a few delicious recipes below to help you reach your Autumn goals. 

🍠 Root Vegetables (Slow-Carb + Gut-Friendly)

In season:

  • Sweet potato
  • Pumpkin (butternut, jap, kent)
  • Carrots
  • Parsnip
  • Beetroot

Why they’re great:

High in fibre for gut health

Rich in beta-carotene (immune + skin support)

Naturally sweet, great for reducing sugar cravings

Perfect for batch roasting (busy-brain win ✔️)

Ideas: Roasted veggie trays, pumpkin soup with Greek yoghurt swirl, sweet potato wedges, beetroot + feta salad.

Try these healthy recipes on the App - not a member join here.

  • Sweet potato pie
  • Pumpkin soup
  • Roasted Chickpea & Sweet Potato Nourish bowl
  • Beet shots
  • Beetroot cupcakes
  • Pumpkin pie oats
  • Veggie Packed Mac and Cheese
  • Vego Lasagne Roll Ups

🥬 Dark Leafy Greens (Iron + Immune Support)

In season:

  • Kale
  • Silverbeet
  • Spinach
  • Asian greens

Why they’re great:

Iron + folate (great for busy mums + perimenopause support)

Vitamin C + antioxidants

Support liver detox pathways

Ideas: Add to soups, toss through pasta, blend into smoothies, sauté with garlic + olive oil.

Try these healthy recipes on the App - not a member join here.

  • Spinach toast
  • Berry and spinach smoothie
  • Kale and roast veg salad
  • Vegetable bake

🍊 Citrus (Immune + Collagen Boost)

 In season:

  • Oranges
  • Mandarins
  • Lemons
  • Grapefruit

Why they’re great:

Vitamin C for immune defence

Supports collagen + skin health

Helps iron absorption

Ideas: Citrus dressings, warm lemon water, orange + fennel salad, mandarins in lunchboxes.

Try these healthy recipes on the App - not a member join here.

  • Orange and Almond cupcakes
  • Lemon cakes
  • Orange chicken
  • Flourless choc orange cake
  • Zingy gut shot
  • Lemon cubes

🍎 Autumn Fruits (Craving-Control + Fibre)

In season:

  • Apples
  • Pears

Why they’re great:

High in soluble fibre (gut + cholesterol support)

Naturally sweet = great dessert swap

Blood sugar friendly when paired with protein

Ideas: Baked apples with cinnamon + yoghurt, pear + rocket salad, stewed apple for oats.

Try these healthy recipes on the App - not a member join here.

  • Baked pear 
  • Pear and cashews
  • Apple crumble 
  • Apple and Date Oatmeal
  • Apple chia bread
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