5 Autumn recipes under 300 kcal: You will love them!

5 Autumn recipes under 300 kcal: You will love them!

30.09.2021 3 minutes

Autumn is a perfect time to get back to our fitness routines and working out. That's why we've collected 5 fitness meals that are made from typical autumn ingredients and scents. Each of these fit recipes has only 300 kcal. They are also incredibly filling thanks to the high amount of protein and fiber. And don't even get us started on the taste! Delicious :) Follow the instructions and don't let your cravings win over your discipline!

Hot protein chocolate

Ingredients (1 portion)

  • 1 scoop of protein (30 g)
  • 1 tbsp coconut sugar
  • 3 tbsp cocoa powder
  • 150 ml milk / soy milk


Sift cocoa into a larger cup, add a scoop of protein and sugar. Gradually pour warm milk and stir at the same time to avoid lumps. Dilute the drink with a few drops of boiling water or milk if you want.

TOTAL: 261 kcal, Fats: 5 g, Carbohydrates: 21 g, Protein: 33 g

Source: freepik.com

Broccoli soup with chicken and parmesan

Ingredients (4 servings)

  • 500 g broccoli
  • 2 tbsp olive oil
  • 2 cloves garlic
  • 1 onion
  • cup of chicken broth
  • 3 tbsp lemon juice
  • 100 g baby spinach
  • 200 g of cooked chicken breast
  • 100 g of parmesan


We wash the broccoli and cut it into small florets, and slice the tender, upper stems. Heat olive oil in a large pot on medium, then add garlic and onion. Cook for 2 minutes. Add broccoli pieces, season with 1/2 teaspoon each salt and pepper, pour the broth and cook for 3 minutes. Put some of the broccoli aside. Add spinach to the pot and cook for a while. Remove it from the gas, add lemon juice, grated parmesan cheese and mix until smooth. Serve with shredded chicken and pieces of broccoli.

TOTAL: 270 kcal, Fats: 14 g, Carbohydrates: 7 g, Protein: 29 g

bbroccoli soup with chicken

Source: delicious.com.au

Butternut Squash Salad with chicken

Ingredients(4 servings)

  • 1 smaller butter / hokkaido pumpkin
  • 500 g of boneless and skinless chicken legs
  • 2 tbsp olive oil
  • ½ tsp salts
  • ½ tsp of black pepper
  • 3 tbsp lemon juice
  • leafy green mix


Hollow out the pumpkin, peel it and cut it into cubes. Place the butternut squash cubes and chicken meat on the sheet and drizzle it with olive oil and pinches of sea salt and pepper. Bake at 200°C for 40 min. Remove the butternut squash and chicken from the oven and let it cool down. Cut the meat into pieces and mix the entire content of the baking pan including juice with green mix. Add lemon juice and serve.

TOTAL: 304 kcal, Fats: 8 g, Carbohydrates: 21 g, Protein: 37 g

autumn salad with squash

Source: stock.adobe.com 

Baked apple with oatmeal filling

Ingredients (4 servings)

  • 1 big apple
  • 30 g oatmeal
  • 1 tbsp cane sugar
  • cinnamon
  • pinch of nutmeg
  • 1 tbsp maple syrup
  • 1 tbsp blanched almonds


Take the apple,cut the stem and cut the centre out to create a hole in the middle. Mix oatmeal with sugar, cinnamon, nutmeg and pour 100 ml of hot water. Fill the apple with cooled porridge and bake in the oven at about 180 °C and 30 minutes. Let it cool down, place on the plate, drizzle with maple syrup and sprinkle with almonds.

  • Extra tip: Do not throw away the hollowed-out apple inside! Stew it in a pot and serve with baked apple and oatmeal!

TOTAL: 387 kcal, Fats: 7 g, Carbohydrates: 49 g, Protein: 7 g

baked apples with oats

Source: stock.adobe.com 

Salmon curry with peas

Ingredients (4 servings)

  • 1 onion
  • 3 tbsp curry paste (fine)
  • 400 ml light coconut milk (1 can)
  • 1 poultry broth (as high quality as possible, without glutamate, etc.)
  • 100 g peas (can be frozen)
  • 1 PL oil
  • leek
  • 400 g salmon
  • salt
  • long grain rice


Clean the onion, cut it into slices and fry in oil until golden. Add curry paste, pour coconut milk and broth. Stir it well. Cook into a smooth sauce. If it is too thick, add water. Then add the peas, sliced leeks and diced salmon (without skin) into the sauce. Cover and cook for about 10 minutes. Pour the sauce directly over the rice or serve it with veggies.

TOTAL (without rice): 300 kcal, Fats: 23 g, Carbohydrates: 3 g, Protein: 20 g

salmon curry with peas

Source: freepik.com 

Did you enjoy your meal? We believe so! You can find more fit recipes on our blog that will fit perfectly into your healthy lifestyle. Get inspired now!