20+ High-Protein, Low-Carb Fall Recipes
This comprehensive collection of over 35 high-protein, low-carb fall recipes celebrates the season’s best ingredients while keeping your nutritional goals on track. From warming breakfast dishes that fuel your morning to satisfying dinners that bring comfort after a long day, these recipes prove that eating well doesn’t mean eating boring.
Why High-Protein, Low-Carb Eating Works in Fall
Fall is an ideal time to embrace high-protein, low-carb eating for several reasons. The cooler weather naturally increases our appetite for more substantial, protein-rich foods that provide sustained energy and warmth. Additionally, many fall vegetables are naturally lower in carbohydrates compared to summer’s sweet fruits and starchy vegetables.
Nutritional Guidelines
For optimal results, aim for these macronutrient ratios:
- Protein: 25-30% of total calories (at least 15-20 grams per meal)
- Carbohydrates: Less than 20% of total calories (under 100 grams per day)
- Fat: 45-55% of total calories from healthy sources
Benefits of High-Protein, Low-Carb Eating
Sustained Energy: Protein provides steady energy without the blood sugar spikes and crashes associated with high-carb meals, making it perfect for maintaining energy during shorter fall days.
Muscle Maintenance: Adequate protein intake supports muscle growth and recovery, which is especially important as we tend to be less active during cooler months.
Improved Satiety: Protein-rich meals help you feel full longer, reducing the likelihood of reaching for unhealthy snacks between meals.
Better Digestion: Many high-protein foods also provide essential nutrients that support healthy digestion and immune function.
Fall’s Low-Carb Superstars
Autumn brings a wonderful variety of vegetables and ingredients that are naturally low in carbohydrates while being rich in nutrients and flavor. Understanding these seasonal ingredients will help you make the most of fall’s bounty while staying within your carb limits.
Low-Carb Fall Vegetables
Cruciferous Vegetables: Brussels sprouts, broccoli, cauliflower, and cabbage are fall favorites that are extremely low in carbs (2-6 grams per cup) while being high in fiber, vitamins, and minerals.
Leafy Greens: Kale, spinach, arugula, and chard thrive in cooler weather and provide virtually no carbs while offering plenty of nutrients and versatility in cooking.
Squash Varieties: While some squashes are higher in carbs, spaghetti squash and delicata squash (in moderation) can be excellent low-carb alternatives to pasta and rice.
Mushrooms: Fall is prime mushroom season, and these fungi are incredibly low in carbs while providing umami flavor and meaty texture to dishes.
High-Protein Fall Ingredients
Seasonal Proteins: Fall is perfect for heartier proteins like beef short ribs, turkey, and game meats that pair beautifully with autumn vegetables.
Fish and Seafood: Salmon, cod, and shellfish provide omega-3 fatty acids and high-quality protein that complement fall flavors.
Eggs and Dairy: These versatile proteins work well in both sweet and savory fall dishes, from frittatas to protein-rich baked goods.
Nuts and Seeds: Almonds, walnuts, pumpkin seeds, and sunflower seeds add protein, healthy fats, and satisfying crunch to fall meals.
Cooking Methods for Fall Success
The way you prepare your high-protein, low-carb fall meals can make all the difference in both flavor and nutrition. Fall cooking methods naturally enhance the flavors of seasonal ingredients while preserving their nutritional value.
Roasting
Roasting is perhaps the most quintessential fall cooking method. The dry heat of the oven caramelizes the natural sugars in vegetables, creating deep, complex flavors without adding carbs. Roasting also works beautifully for proteins, creating crispy exteriors while keeping the interior moist and tender.
Tips for Perfect Roasting:
- Preheat your oven to ensure even cooking
- Don’t overcrowd the pan, which can cause steaming instead of roasting
- Use healthy fats like olive oil or avocado oil to promote browning
- Season generously with herbs and spices for maximum flavor
Braising and Slow Cooking
These moist-heat cooking methods are perfect for tougher cuts of meat that become incredibly tender when cooked slowly. Braising and slow cooking also allow flavors to meld beautifully, creating rich, satisfying dishes that are perfect for cool weather.
Sautéing and Stir-Frying
Quick cooking methods like sautéing preserve the texture and nutrients of vegetables while allowing you to build layers of flavor. These techniques are perfect for weeknight meals when you want something satisfying but don’t have hours to spend in the kitchen.
Grilling
Don’t put away your grill just because summer is over. Fall grilling can add wonderful smoky flavors to both proteins and vegetables, and the cooler weather makes outdoor cooking more comfortable.
High-Protein, Low-Carb Fall Breakfast Recipes
Starting your day with a protein-rich, low-carb breakfast sets the tone for sustained energy and stable blood sugar throughout the morning. These fall-inspired breakfast recipes combine seasonal flavors with nutritional excellence.
1. Mini Crustless Quiches with Kale, Mushrooms & Feta
These individual quiches are perfect for meal prep and showcase the earthy flavors of fall vegetables. The combination of eggs and feta provides approximately 18 grams of protein per serving, while the kale and mushrooms add fiber and nutrients with minimal carbs.
Why It Works: Eggs are a complete protein source, containing all essential amino acids. The crustless preparation eliminates unnecessary carbs while the vegetables add volume and nutrients.
Fall Twist: Use seasonal mushrooms like shiitake or cremini for deeper flavor, and massage the kale with a bit of olive oil to reduce bitterness.
Meal Prep Tip: Make a dozen on Sunday and reheat throughout the week for quick, protein-packed breakfasts.
2. High-Protein Pumpkin Bread
This isn’t your typical carb-heavy pumpkin bread. By incorporating Greek yogurt and protein powder, this version delivers substantial protein while capturing all the warm spices we love about fall baking.
Protein Boost: Greek yogurt and protein powder can provide up to 20 grams of protein per slice, making this a legitimate breakfast option rather than just a treat.
Smart Substitutions: Use almond flour instead of regular flour to reduce carbs, and sweeten with stevia or monk fruit instead of sugar.
Serving Suggestion: Top with a dollop of Greek yogurt and a sprinkle of chopped nuts for extra protein and healthy fats.
3. Cauliflower Steaks with Poached Eggs & Pesto Hollandaise
This elegant breakfast transforms humble cauliflower into a satisfying, restaurant-worthy dish. The combination of eggs and hollandaise provides rich protein while the cauliflower offers a hearty, low-carb base.
Technique Tip: Cut cauliflower into thick “steaks” from the center of the head to ensure they hold together during cooking.
Flavor Enhancement: The pesto hollandaise combines the richness of traditional hollandaise with the fresh herb flavors of pesto, creating a sauce that’s both indulgent and nutritious.
Weekend Special: This dish is perfect for leisurely weekend mornings when you have time to create something special.
4. Apple Pie-Inspired Overnight Oats (Low-Carb Version)
Traditional overnight oats can be carb-heavy, but this version uses a base of chia seeds and protein powder to create a similar texture with far fewer carbs and much more protein.
Smart Swaps: Replace oats with a mixture of chia seeds, hemp hearts, and vanilla protein powder. Use unsweetened almond milk and sweeten with cinnamon and a touch of stevia.
Apple Addition: Use small amounts of diced apple for flavor, or try apple extract for the taste without the carbs.
Make-Ahead Magic: Prepare several jars at once for grab-and-go breakfasts throughout the week.
5. Breakfast Dal Bowl
This unconventional breakfast brings the protein power of lentils to your morning routine. While lentils do contain carbs, they’re also packed with protein and fiber, making them a worthwhile inclusion in moderation.
Protein Content: One cup of cooked lentils provides about 18 grams of protein along with 15 grams of fiber, which helps slow carb absorption.
Spice Benefits: The warming spices used in dal, such as turmeric and cumin, have anti-inflammatory properties perfect for fall wellness.
Batch Cooking: Make a large batch and portion it out for several days of hearty, warming breakfasts.
6. Spinach & Feta Mug Scrambled Eggs
When you need protein fast, this microwave scramble delivers. Ready in just over a minute, it’s perfect for busy mornings when you still want to prioritize nutrition.
Speed and Convenience: This recipe proves that healthy eating doesn’t have to be time-consuming. The microwave method creates fluffy, creamy eggs in record time.
Customization: Use this as a base recipe and add different vegetables, cheeses, or herbs based on what you have available.
Meal Prep Option: Mix the ingredients in advance and store in the refrigerator, then just microwave when ready to eat.
Satisfying High-Protein, Low-Carb Lunch Recipes
Lunch often presents the biggest challenge for maintaining a high-protein, low-carb lifestyle, especially when eating away from home. These recipes are designed to be portable, satisfying, and full of fall flavors that will keep you energized through the afternoon.
7. Chopped Power Salad with Chicken
This colorful, nutrient-dense salad proves that healthy eating doesn’t have to be boring. With over 25 grams of protein per serving, it provides sustained energy without the afternoon crash.
Power Ingredients: Grilled chicken breast, hard-boiled eggs, and cheese provide multiple protein sources, while a variety of colorful vegetables add vitamins, minerals, and fiber.
Dressing Strategy: Making the dressing in the same bowl ensures every ingredient is coated with flavor while keeping the preparation simple and efficient.
Meal Prep Success: Prepare all ingredients in advance and store separately, then combine just before eating to maintain freshness and texture.
8. Salmon-Stuffed Avocados
This no-cook lunch combines the omega-3 benefits of salmon with the healthy fats of avocado for a meal that’s both nutritious and satisfying.
Nutritional Powerhouse: Canned salmon provides about 20 grams of protein per serving, while avocado adds healthy monounsaturated fats that help with nutrient absorption.
Convenience Factor: Using canned salmon makes this recipe pantry-friendly and perfect for last-minute meal preparation.
Flavor Variations: Add capers, dill, or lemon zest to brighten the flavors, or include diced celery for extra crunch.
9. Creamy Pesto Chicken Salad with Greens
This healthier take on chicken salad replaces half the mayonnaise with basil pesto, reducing calories while adding fresh herb flavors and antioxidants.
Protein Quality: Using rotisserie chicken makes this recipe quick and convenient while still providing high-quality protein.
Healthy Fats: The olive oil in pesto provides beneficial monounsaturated fats, while the reduced mayonnaise content lightens the overall dish.
Serving Options: Enjoy over mixed greens for a low-carb meal, or use as a filling for lettuce wraps for a portable lunch option.
10. Avocado Tuna Salad
Creamy avocado replaces mayonnaise in this fresh take on tuna salad, providing healthy fats and a silky texture that pairs perfectly with the protein-rich tuna.
Smart Substitution: Avocado provides the creaminess of mayonnaise with added fiber, potassium, and heart-healthy fats.
Flavor Balance: Lemon juice adds brightness while feta cheese contributes tangy flavor and additional protein.
Texture Elements: Romaine hearts and cucumber provide satisfying crunch that makes this salad more filling and interesting.
11. Cauliflower Rice Bowls with Grilled Asparagus & Chicken Sausage
These meal prep bowls use cauliflower rice as a low-carb base for a protein-packed lunch that’s ready to grab from the refrigerator.
Carb Savings: Cauliflower rice contains only about 5 grams of carbs per cup compared to 45 grams in regular rice, making it an excellent substitute.
Protein Variety: Chicken sausage provides seasoned protein that adds flavor without requiring additional cooking time.
Meal Prep Efficiency: Assemble multiple bowls at once for a week’s worth of ready-to-heat lunches.
12. Taco Lettuce Wraps
All the flavors of tacos without the carb-heavy tortillas, these lettuce wraps are fresh, satisfying, and perfect for a light but protein-rich lunch.
Versatile Protein: Use ground turkey, chicken, or beef seasoned with taco spices for a flavorful protein base.
Lettuce Selection: Choose sturdy lettuce varieties like butter lettuce or iceberg that can hold the filling without breaking.
Topping Bar: Set up a variety of low-carb toppings like cheese, avocado, salsa, and sour cream for customizable meals.
13. Cashew Chicken Lettuce Wraps
These Asian-inspired wraps combine sweet and spicy ground chicken with crunchy cashews for a satisfying lunch with international flair.
Protein Plus: The combination of chicken and cashews provides both complete protein and healthy fats for sustained energy.
Flavor Profile: Sweet and spicy seasonings create a complex flavor that’s more interesting than typical lunch fare.
Batch Cooking: The chicken mixture can be made in large batches and used throughout the week in various ways.
14. Spinach & Artichoke Salad with Parmesan Vinaigrette
Inspired by the popular dip, this salad captures those beloved flavors in a healthy, protein-rich format that’s perfect for lunch.
Protein Sources: Hard-boiled eggs and Parmesan cheese provide substantial protein while keeping the salad interesting and flavorful.
Vegetable Benefits: Spinach and artichokes are both nutrient-dense vegetables that provide fiber, vitamins, and minerals with minimal carbs.
Make-Ahead Friendly: This salad actually improves in flavor when the ingredients have time to meld, making it perfect for meal prep.
Hearty High-Protein, Low-Carb Fall Dinner Recipes
Fall dinners should be warming, satisfying, and full of seasonal flavors. These recipes deliver substantial protein while keeping carbs in check, perfect for cozy evenings when you want comfort food that aligns with your health goals.
15. Jalapeño Popper Casserole
This crowd-pleasing casserole captures all the flavors of jalapeño poppers in a protein-rich dinner format that’s perfect for feeding a family or meal prepping for the week.
Protein Power: Tender chicken pieces provide the main protein, while cream cheese and bacon add richness and additional protein for a total of about 28 grams per serving.
Heat Level: Adjust the spice level by removing jalapeño seeds for milder heat, or add extra peppers for those who like it hot.
Serving Suggestions: Serve over cauliflower rice or with a side of roasted low-carb vegetables for a complete meal.
16. Slow-Cooker Balsamic Short Ribs
These melt-in-your-mouth short ribs are perfect for busy weekdays when you want a restaurant-quality dinner with minimal effort.
Protein Quality: Beef short ribs are incredibly rich in protein, providing about 35 grams per serving along with important minerals like iron and zinc.
Slow Cooking Benefits: The long, slow cooking process breaks down tough connective tissues, creating incredibly tender meat while developing deep, complex flavors.
Fall Pairing: Serve with mashed cauliflower or roasted Brussels sprouts for a complete autumn meal.
17. Zucchini Enchiladas
All the flavors of traditional enchiladas without the carb-heavy tortillas, these zucchini enchiladas are a brilliant low-carb alternative that doesn’t sacrifice taste.
Clever Substitution: Thinly sliced zucchini replaces flour tortillas, reducing carbs by about 30 grams per serving while adding vegetables and nutrients.
Protein Filling: Seasoned chicken or ground turkey provides substantial protein, while cheese adds calcium and additional protein.
Sauce Selection: Choose a low-sugar enchilada sauce, or make your own using tomatoes, chili peppers, and spices.
18. Teriyaki-Glazed Cod with Cauliflower Rice
This simple yet elegant dish proves that healthy eating can be both quick and delicious, with a complete meal ready in under 30 minutes.
Fish Benefits: Cod is an excellent source of lean protein, providing about 25 grams per serving with virtually no carbs.
Glaze Strategy: Use a sugar-free teriyaki sauce or make your own using soy sauce, rice vinegar, and a sugar substitute.
Cauliflower Rice: This low-carb rice substitute absorbs the flavors of the teriyaki glaze while providing fiber and nutrients.
19. Creamy Chicken & Mushrooms
This comforting dish showcases fall’s mushroom bounty while providing a rich, satisfying dinner that feels indulgent but stays within your carb limits.
Mushroom Variety: Use a mix of mushrooms like cremini, shiitake, and oyster mushrooms for complex flavors and varied textures.
Cream Sauce: The cream sauce provides richness and helps the protein and vegetables feel more substantial and satisfying.
Protein Content: Chicken thighs or breasts provide about 30 grams of protein per serving, making this a very filling meal.
20. 20-Minute Creamy Tomato Salmon Skillet
When you need a quick, healthy dinner that doesn’t compromise on flavor, this salmon skillet delivers protein, healthy fats, and vegetables in one pan.
Omega-3 Benefits: Salmon provides not only high-quality protein but also essential omega-3 fatty acids that support heart and brain health.
One-Pan Convenience: Everything cooks in one skillet, making both preparation and cleanup simple and efficient.
Vegetable Integration: Zucchini and tomatoes cook quickly and absorb the flavors of the sauce while adding fiber and nutrients.
21. Pesto Chicken Bake
This Mediterranean-inspired dish combines the fresh flavors of basil pesto with juicy chicken and melted mozzarella for a dinner that’s both healthy and indulgent.
Flavor Combination: The classic combination of pesto, mozzarella, and tomatoes creates a dish that’s reminiscent of caprese salad but with substantial protein.
Baking Benefits: Baking keeps the chicken moist while allowing the cheese to become bubbly and golden on top.
Serving Options: Serve over zucchini noodles, spaghetti squash, or with a side of roasted vegetables.
22. One-Pot Garlicky Shrimp & Spinach
This quick and flavorful dish proves that healthy dinners don’t have to be complicated, with everything cooking in one pot for easy cleanup.
Quick Cooking: Shrimp cook in just a few minutes, making this perfect for busy weeknights when time is limited.
Nutrient Density: Spinach wilts down significantly but provides iron, folate, and other important nutrients with virtually no carbs.
Flavor Building: Garlic, lemon, and red pepper flakes create a bright, flavorful sauce that makes the simple ingredients shine.
23. Chicken & White Bean Soup
This Italian-inspired soup is perfect for cool fall evenings, providing warmth, comfort, and substantial protein in every bowl.
Protein Combination: Chicken and white beans provide complementary proteins, creating a complete amino acid profile.
Convenience Factor: Using rotisserie chicken makes this soup quick to prepare while still delivering homemade flavor.
Meal Prep Friendly: This soup actually improves in flavor over time and freezes well for future meals.
24. Mozzarella, Basil & Zucchini Frittata
This versatile dish works equally well for dinner as it does for breakfast or lunch, showcasing the flexibility of egg-based proteins.
Egg Excellence: Eggs provide complete protein and are one of the most bioavailable protein sources, meaning your body can easily use all the amino acids they provide.
Vegetable Integration: Zucchini adds moisture and nutrients while keeping carbs low, and fresh basil provides bright flavor.
Serving Flexibility: Serve hot from the oven or at room temperature, making it perfect for various dining situations.
25. Slow-Cooker Beef Stroganoff
This comfort food classic gets a low-carb makeover by serving over cauliflower rice or zucchini noodles instead of traditional pasta.
Tender Results: Slow cooking transforms tougher cuts of beef into melt-in-your-mouth protein that’s both economical and delicious.
Mushroom Power: Fresh mushrooms add umami flavor and meaty texture while contributing minimal carbs and maximum nutrition.
Sauce Strategy: Use full-fat sour cream and beef broth to create a rich sauce without flour-based thickeners.
26. Bacalao Guisado (Puerto Rican Fish Stew)
This flavorful fish stew brings international flair to your fall dinner rotation while providing lean protein and warming spices.
Cultural Flavors: Traditional Puerto Rican seasonings like sofrito add complex flavors without additional carbs.
Fish Benefits: White fish like cod provides lean protein that’s easy to digest and quick to cook.
Stew Advantages: The stew format allows flavors to meld while creating a satisfying, warming meal perfect for cool weather.
Smart Ingredient Substitutions for Fall
Making successful high-protein, low-carb meals often requires creative substitutions that maintain flavor while reducing carbs and increasing protein. Here are the most effective swaps for fall cooking:
Vegetable Substitutions
Cauliflower Rice for Regular Rice: Reduces carbs from 45g to 5g per cup while adding fiber and nutrients. Perfect for absorbing sauces and flavors.
Zucchini Noodles for Pasta: Spiralized zucchini provides the satisfaction of noodles with a fraction of the carbs. Works especially well with cream-based sauces.
Spaghetti Squash for Pasta: When roasted and scraped with a fork, spaghetti squash creates natural “noodles” that pair beautifully with protein-rich sauces.
Lettuce Wraps for Tortillas: Large lettuce leaves can hold substantial fillings while eliminating the 20-30 grams of carbs found in flour tortillas.
Protein Enhancements
Greek Yogurt for Sour Cream: Provides double the protein while reducing calories and adding probiotics for digestive health.
Protein Powder in Baking: Adding unflavored or vanilla protein powder to baked goods can increase protein content by 15-20 grams per serving.
Nuts and Seeds for Croutons: Toasted nuts and seeds provide protein, healthy fats, and crunch without the refined carbs of bread-based croutons.
Sauce and Seasoning Swaps
Pesto for Heavy Cream Sauces: Basil pesto provides flavor and healthy fats while reducing calories and adding antioxidants.
Coconut Milk for Heavy Cream: In some applications, full-fat coconut milk can provide richness with different nutritional benefits.
Herb and Spice Blends: Instead of sugar-based marinades, use herb and spice combinations to add flavor without carbs.
Meal Prep Strategies for Fall Success
Successful high-protein, low-carb eating often depends on preparation. Fall’s heartier ingredients are particularly well-suited to meal prep strategies that save time and ensure you always have healthy options available.
Batch Cooking Proteins
Weekend Protein Prep: Spend an hour on Sunday cooking multiple proteins for the week. Grill chicken breasts, slow-cook a pot roast, and hard-boil a dozen eggs.
Versatile Seasonings: Cook proteins with simple seasonings that work in multiple dishes throughout the week. Salt, pepper, and herbs can be enhanced with different sauces later.
Proper Storage: Divide cooked proteins into meal-sized portions and store in glass containers for easy reheating and portion control.
Vegetable Preparation
Wash and Chop: Clean and chop vegetables immediately after shopping so they’re ready to use in quick meals throughout the week.
Roasted Vegetable Medleys: Roast large batches of mixed vegetables that can be added to salads, omelets, or eaten as sides throughout the week.
Freezer-Friendly Options: Some fall vegetables like Brussels sprouts and broccoli freeze well after blanching, providing quick additions to meals.
Make-Ahead Meals
Casseroles and Bakes: Dishes like the jalapeño popper casserole can be assembled ahead of time and baked when needed.
Soups and Stews: These actually improve in flavor over time and can be portioned and frozen for future meals.
Salad Components: Prepare all salad components separately and combine just before eating to maintain freshness and texture.
Seasonal Shopping Tips
Making the most of fall’s high-protein, low-carb ingredients requires strategic shopping that takes advantage of seasonal availability and peak flavors.
Farmers Market Finds
Seasonal Vegetables: Look for Brussels sprouts, kale, winter squash, and mushrooms at their peak freshness and flavor.
Local Proteins: Many farmers markets offer locally-raised meats, eggs, and dairy products that are often higher in nutrients than conventional options.
Herb Varieties: Fall herbs like sage, thyme, and rosemary are perfect for seasoning proteins and vegetables.
Storage Solutions
Root Vegetable Storage: Many fall vegetables store well in cool, dark places, allowing you to buy in bulk when prices are best.
Protein Freezing: Take advantage of sales on proteins by buying in bulk and freezing in meal-sized portions.
Herb Preservation: Preserve fresh herbs by freezing in olive oil or making herb butters that can be used throughout the season.
Nutritional Benefits of Fall Eating
Fall’s natural abundance provides unique nutritional opportunities that support both your high-protein, low-carb goals and overall health during the transition to cooler weather.
Immune System Support
Vitamin C Sources: Many fall vegetables like Brussels sprouts and kale are high in vitamin C, supporting immune function as cold season approaches.
Antioxidant Power: The deep colors of fall vegetables indicate high antioxidant content, which helps combat inflammation and support overall health.
Zinc from Proteins: Animal proteins provide zinc, an essential mineral for immune function that’s particularly important during fall and winter.
Seasonal Mood Support
Protein for Neurotransmitters: Adequate protein provides the amino acids needed to produce mood-regulating neurotransmitters like serotonin and dopamine.
Healthy Fats: The healthy fats in nuts, seeds, and fish support brain health and can help combat seasonal mood changes.
B Vitamins: Many fall proteins and vegetables provide B vitamins that support energy metabolism and nervous system function.
Conclusion
Fall doesn’t have to mean abandoning your high-protein, low-carb lifestyle. With these 25+ recipes and strategies, you can enjoy all the flavors and comfort of autumn while maintaining your health goals. The key is embracing seasonal ingredients that naturally align with your nutritional needs and using cooking methods that enhance both flavor and nutrition.
From quick weekday breakfasts to elaborate weekend dinners, these recipes prove that healthy eating can be both satisfying and delicious. The combination of high-quality proteins and low-carb vegetables provides sustained energy, supports muscle health, and helps you feel your best throughout the fall season.
Remember that successful healthy eating is about creating sustainable habits rather than perfect adherence to strict rules. Use these recipes as inspiration, adapt them to your preferences and available ingredients, and enjoy the process of nourishing your body with the best that fall has to offer.
Whether you’re meal prepping for busy weekdays or creating special meals for family gatherings, these high-protein, low-carb fall recipes will help you stay on track while fully embracing the flavors and comfort of the season. Here’s to a fall filled with delicious, nutritious meals that support your health goals and satisfy your taste buds.
