7-Day Low GI Fall Transition Meal Plan

Meal prep-friendly recipe made with seasonal autumn ingredients

There’s something magical about those first crisp mornings when you reach for a sweater instead of a t-shirt. That’s definitely the mood right now in northern California as the air is currently cool and wet and sky gloomy. That subtle shift in the air always makes me crave something different—heartier meals, warm spices, and the colorful autumn vegetables that start showing up at the farmer’s market.

In this meal plan, I wanted to create something that honors that seasonal transition while keeping our blood sugar stable and energy steady. For me, fall is always busy, so I start experimenting with very easy, plan-ahead type meals. If you’re in the same boat, I think you’ll LOVE these meals.

Recipe development and lots of testing

I’ve been testing this 7-day low glycemic fall meal plan for weeks now, and I’m SO excited to share it with you. It’s not restrictive or complicated and it celebrates what’s beautiful about fall eating while supporting your body in really practical ways.

The meals revolve around seasonal ingredients that naturally help balance blood sugar—think butternut squash with its creamy sweetness, Brussels sprouts with their satisfying crunch, and warming spices like cinnamon and cumin that do more than just taste amazing (they actually help with insulin sensitivity, yay!).

The Butternut Squash Chili…

The Butternut Squash Chili from this plan… is so good. I made it on a particularly hectic Wednesday (post birthday travel), and honestly, I almost skipped it because I was exhausted. But I had prepped the squash the night before (just peeled and cubed it while listening to a crime podcast), so I figured I can do it!

Best decision ever. Lol. The house filled with this incredible aroma—cumin, chili powder, and a slightly sweet scent of roasting squash. If anything, make it just for the mood. But, since my husband and I are fasting, this meal was so hearty and filling that we felt satisfied and also kept us from feeling hungry hours later. Try it this week and let me know if the comments how you liked it!

The ingredients you’ll be working with

This meal plan is deeply rooted in what’s abundant right now. We’re using:

Brussels sprouts – These little cabbages are at their peak in fall and early winter. They’re loaded with fiber (which slows glucose absorption) and taste incredible when roasted until they’re charred and crispy.

Butternut squash – While it’s a starchy vegetable, its low glycemic index (around 51) means it releases glucose slowly. Plus, it’s packed with beta-carotene and that comforting, slightly sweet flavor that makes fall meals feel special.

Apples and pears – Both are lower glycemic fruits that add natural sweetness and crunch to salads and snacks. There’s something about biting into a crisp pear on a cool morning that just feels right. I’m snacking on a pear right now in fact. Have a look at the ones I recently picked!

Apple and pear picking in Guerneville, CA

What else…

Warming spices – Cinnamon, cumin, and smoked paprika. These spices have been shown to support healthy blood sugar response, which is why they’re featured throughout the week. I also just love cinnamon everything in the fall.

Hearty greens – Baby kale and regular kale. They’re nutrient-dense, fiber-rich, and incredibly versatile. The Honey Mustard Fall Harvest Salad with those crunchy, maple-smoked chickpeas? Please don’t miss it.

Why I think you’ll love this meal plan

Here’s what I love and think you’ll love: nothing is eliminated. There’s quinoa, sweet potatoes, even oats—all healthy starchy carbs that are completely welcome. The key is pairing them strategically with protein and healthy fats so your blood sugar stays balanced.

The Pear Spice Overnight Oats, for example, the oats alone might cause a blood sugar spike for some people, but when you combine them with protein-rich chia seeds, healthy fats from tahini, and fiber from pears, you create a completely different metabolic response. It’s all about the combination, not about fearing individual foods.

The meal plan includes everything from Sweet Potato & Sausage Hash (perfect for those mornings when you need something substantial) to Lime Coconut Shrimp & Quinoa (for when you want something bright and fresh). Every single recipe is designed to keep you satisfied for 3-4 hours without that shaky, “I need to eat NOW” feeling.

And lastly, the meal plan is just warm and cozy and perfect whether you’re trying to watch your weight, manage blood sugar, or eat healthier in general.

What’s included with your 7-day meal plan

This isn’t just a list of recipes thrown together. The plan includes:

• Complete meal planning for 7 days – breakfast, lunch, dinner, and two snacks daily

• A consolidated shopping list – organized by grocery store section so you’re not running back and forth

• Nutritional information – including fiber content, which is crucial for blood sugar management

• Flexible substitutions – because real life happens and sometimes you need to swap ingredients!

• Make-ahead tips – so you’re not cooking from scratch three times a day

The recipes range from 5-minute snacks (Bell Peppers with Hummus) to 45-minute dinners (the Chicken Harvest Salad is worth every minute). Most fall right in that 25-35 minute sweet spot.

Why low GI is crucial this time of year

As we head into the holiday season, establishing stable blood sugar patterns becomes even more important. When your glucose is on a roller coaster (and it’s easy to happen during this time), you’re more likely to overeat, crave sugar, feel fatigued, and struggle with mood swings. But when it’s stable though, you have better energy, clearer thinking, fewer cravings, lose inches, and it’s so much easier to make choices that support your health.

I’ve tested this meal plan for 3 weeks, and it gives you that perfect foundation. You’ll have a solid week of balanced meals that you actually want to eat, that make you feel good, and that fit into your real life.

I’m using this plan myself (again) this week (because it’s that good), and I’m already planning which recipes I’ll rotate into my regular meal rotation. The Sheet Pan Turkey Sausage & Veggies with Honey Mustard Glaze is happening at least twice a month from now on—it’s just too easy and too delicious not to.

Whether you’re managing prediabetes, PCOS, or just want to feel less tired and more like yourself again, this type of eating makes a difference. Not in a dramatic, overnight transformation kind of way, but in that subtle, “oh, I actually feel pretty good” way that compounds over time.

Enjoy 🧡

Access your 7-Day Low GI Fall Transition Meal Plan: