Your Fall Clean Eating Challenge for Family Wellness

Why Fall Is the Perfect Time for a Reset

There’s something about crisp mornings, cozy sweaters, and back-to-school vibes that makes fall feel like a natural reset button.

Summer was fun (maybe too many iced lattes and late-night snacks?), but now you’re craving structure, warmth, and food that actually fuels you.

That’s exactly what this 6-week clean eating challenge is here to do, help you and your family feel energized, supported, and ready to thrive this season.

What Clean Eating Really Means (and Doesn’t)

Clean eating gets thrown around a lot, but here’s the real deal:

• It’s about choosing whole, minimally processed foods. Think: fresh produce, lean proteins, whole grains.
  

• It’s not about being “perfect” or cutting out entire food groups. You can still enjoy coffee, bread, and the occasional treat.
  

• It’s about balance, not restriction. Clean eating helps you crowd out junk by filling your plate with nutrient-dense choices.

Why Fall Foods Make It Easy

Seasonal eating is the ultimate hack.

You get better flavor, lower prices, and peak nutrition.

In-Season Produce

Fall farmers’ markets and grocery aisles are overflowing with:

• Squash (butternut, spaghetti, acorn)

• Apples & pears

• Pumpkin (yes, beyond lattes!)

• Kale, spinach, Brussels sprouts
  

Seasonal Meats

Labor Day is also the perfect time to stock up on freezer friendly proteins.

Grocery stores often run great sales on chicken, beef, and turkey during this season.

Making it easier (and more budget friendly) to keep clean, high quality proteins on hand for quick fall meals.

Nutrients for Immunity & Recovery

Fall foods aren’t just cozy, they’re packed with:

• Vitamin C (apples, kale) to support immunity

• Beta-carotene (pumpkin, squash) for healthy skin and eyes

• Magnesium (leafy greens) to help muscles recover after workouts

• Fiber to keep digestion happy and energy stable

• Iron (lean beef, turkey) to support energy and oxygen transport

The 6-Week Challenge Plan

Here’s your step-by-step guide to easing in without overwhelm.

As part of the plan, make protein a priority.

Aim for about 1 gram of protein per pound of your goal body weight. For example, if your goal weight is 135 lbs, you’ll want to target around 135 grams of protein each day.

Week 1–2: Simple Swaps

• Swap sugary cereals → overnight oats with apples & cinnamon (or a low-carb option like Greek yogurt with berries and chia seeds)
  

• Swap chips → roasted chickpeas or popcorn (or a low-carb option like Wilde Chips, Quest Protein Chips, or Quest Cheese Crackers)
  

• Swap soda → sparkling water, diet or zero sodas, or water with sugar-free flavorings or electrolytes
  

Week 3–4: Balanced Meals & Hydration

• Aim for ½ plate veggies, ¼ protein, ¼ carbs at meals
  

• Try sheet-pan dinners with chicken, Brussels sprouts, and sweet potatoes
  

• Focus on 8 cups water daily (herbal teas count!)
  

• Hit your protein goal: aim for 1 gram of protein per pound of your goal body weight
  (e.g., goal weight 135 lbs = 135 grams protein/day)
  

Week 5–6: Family-Friendly Recipes & Prep

• Involve kids with DIY taco night (low-carb tortillas, beans, roasted veggies)
  

• Make Sunday soup pots for quick weekday lunches: creamy tomato soup, butternut squash soup, broccoli cheddar soup, chicken noodle soup, potato soup, vegetable soup, cheeseburger soup, pumpkin chili, lentil stew, beef stew, chili
  

• Prep snacks: apple slices with almond butter, hummus with carrots, cheese sticks with cucumber slices, hard-boiled eggs, mixed nuts, protein bars, or my favorite, Built Puff Bars.
  

• Batch-cook proteins (ground beef, chicken, turkey, tofu, etc.) and freeze portions for easy weeknight meals. My favorite method of batch cooking is the good old crockpot.

Mindset Tips to Stick With It

Clean eating isn’t just about food, it’s about habits and mindset that keep you going even when life gets busy.

Accountability

• Use a food journal or app to track your progress and celebrate wins. I use Carb Manager.

• Pair up with a friend or join an online challenge group for support
  

Weekend Prep Rituals

• Grocery shop and chop veggies on Sundays so they’re ready to grab
  

• Prep overnight oats or chia puddings for stress-free mornings
  

• Batch cook protein (like ground beef, grilled chicken or turkey meatballs) for easy mix-and-match meals
  

• Using Glass Meal Prep Containers really helps keep everything ready for quick and easy dinners
  

Confession: my Sundays used to be all Netflix and laundry.
Now, when I spend just an hour washing produce and grilling chicken, my whole week feels lighter.
No more “what’s for dinner?” panic.
It’s like I bought myself extra time & energy every day.

Peptides + Clean Eating

If you’ve never heard of peptides before, you’re not alone.

Think of them as short chains of amino acids. The same building blocks that make up proteins.

Because of their size, certain peptides may be more easily absorbed by your body than whole proteins, and different peptide blends can be designed to support specific wellness goals.

So how does this tie in with clean eating?

When your meals are packed with whole foods, your body already has a strong foundation.

Peptides can add another layer of support:

• May help support metabolism and body composition goals

• Can help you feel more alert and focused through busy fall days

• May support muscle recovery after workouts, especially when paired with protein-rich meals

🔗 The peptide collection that I personally take, and recommend.

Important note: peptides aren’t magic pills. They work best when paired with healthy nutrition, hydration, and movement. The very habits you’re building in this challenge.

Product Roundup

Here are a few of our favorite products to make clean eating (and snacking) easier this fall.
Some are pantry staples, others are fun swaps that keep things feeling fresh and sustainable.

This website may include affiliate links to various companies. When you make a purchase through these links, we may receive a small commission, at no additional cost to you.

• Peptides – Supports metabolism, recovery, and hydration.

• Glass Meal Prep Containers – Perfect for Sunday prep and family lunches

• Spiralizer for Veggies – Makes zucchini noodles and fun fall veggie ribbons

• Reusable Water Bottle (32oz) – Helps you hit daily hydration goals

• Wilde Chips – High-protein, crunchy snack made from chicken breast

• Quest Protein Chips – Low-carb, savory chip option

• Quest Cheese Crackers – Crisp, cheesy crackers with extra protein

• Hydrated – clean, sugar-free, dye-free electrolytes

• Built Bars – Satisfying high-protein bar that feels like a treat

MORE TO READ

• Beginner’s Guide to Clean Eating

• Cardio vs Strength Training

• Back-To-School Lunch Ideas

• FREE PDF 30 PAGE DOWNLOAD: Clean Eating Guide