Autumn Nutrition Reset in Meadowbank
Forsyth Fitness Personal Training in Meadowbank Sports Centre, Edinburgh
When the evenings get darker and routines feel a bit wobbly, it is easy to drift towards quick comfort food and skip a session. This guide gives you a simple autumn reset that actually fits real life, we will keep it practical. Small habits, clear steps, and a plan that supports your training so you finish the year feeling stronger, leaner, and more energised.
Why Autumn Can Knock Your Nutrition Off Track
Autumn changes the rhythm of your week. Mornings are colder. Work ramps up. Social plans creep into the diary. The fix is not a strict diet or a complicated spreadsheet. You need a handful of reliable habits that remove friction. When those habits line up with your training, you feel the difference quickly.
If you are training with me for personal training in Edinburgh, we keep things simple. We target the big wins that move the needle and we make them easy to repeat. If you have not started with me yet, you can still use the same approach at home, then add coaching when you are ready. For details about sessions and what they include, see the page for personal training in Edinburgh.
The 3-2-1 Plate That Makes Choices Easy
When life is busy, portion sizes can be the hardest part. The 3-2-1 plate keeps it simple.
Three fists of veg. Colour, fibre, and volume help you feel full. Think roasted carrots and peppers, broccoli, green beans, salad.
Two palms of protein. Chicken, fish, lean beef, tofu, Quorn, Greek yoghurt, eggs. Protein keeps you satisfied and supports recovery from training.
One cupped hand of carbs. Rice, pasta, potatoes, wholegrain bread, couscous. Enough energy to train, not so much you feel sluggish.
No calories to count. No phone app required. If you want to tighten things up on days you are less active, shrink the carb portion slightly and add an extra fist of veg. On hard training days, keep the full 3-2-1 layout or top up with an extra cupped hand of carbs.
Example dinners that hit 3-2-1:
Chicken thigh traybake with peppers, onions, courgette, plus baby potatoes.
Salmon, tenderstem broccoli, carrots, and a portion of rice.
Lentil and chickpea curry with spinach, tomatoes, and basmati.
Warm Breakfasts That Set The Tone For The Day
A warm, protein rich breakfast helps many clients feel steady through the morning and less likely to graze. You do not need anything fancy.
Porridge base. Oats, milk or a milk alternative, and a scoop of protein powder. Add cinnamon and frozen berries. If you prefer, stir in Greek yoghurt after cooking.
Eggs on wholegrain toast. Add spinach, mushrooms, or tomatoes. A little cheddar or feta is fine if it helps you enjoy it and stay consistent.
High protein yoghurt bowls. Greek yoghurt, oats or a sprinkle of granola, berries, and a drizzle of honey if you like it sweeter.
Pick one option and repeat it on weekdays. Save your more indulgent breakfasts for weekends and enjoy them without guilt. Routine removes decision fatigue.
Soup and Stew Formula For Fast, Filling Meals
Soups and stews are autumn’s secret weapon. They are cheap, warm, and easy to portion for the week. Use this simple template.
Protein. Chicken breast or thigh, lean beef, turkey mince, beans, or lentils.
Plenty of veg. Onion, celery, carrots for a base, then add mushrooms, peppers, kale, or whatever you like.
Carbs. Potatoes, barley, pasta, or rice. Add enough for your training needs.
Liquid and flavour. Stock, chopped tomatoes, herbs, and spices.
Two quick ideas:
Chicken, root veg, and barley stew. Brown chicken, add onion, carrots, parsnips, and barley, cover with stock, simmer until everything is tender.
Hearty lentil soup. Soften onion, garlic, and celery. Add red lentils, chopped tomatoes, stock, and a handful of spinach at the end.
Make a big pot on Sunday. Portion into containers for grab and go lunches. It keeps your weekday choices simple and supports your training plan.
Batch Once, Benefit All Week
One hour of batch prep can remove four weeknight decisions. Use a slow cooker or oven tray and think in building blocks.
Roast a tray of chicken thighs with mixed veg.
Cook a pan of barley, rice, or wholewheat pasta.
Make a chilli, curry, or casserole. Portion immediately so it does not vanish in two days.
Future you will be grateful on Wednesday evening when energy is lower. Batch cooking is also perfect if you train after work. You can eat within a sensible window and recover well.
Smart Snacks That Stop The Biscuit Ambush
Keep easy, protein forward snacks where you can see them. Hide the biscuits for when you actually want them.
Greek yoghurt pots and a bag of frozen berries.
Cottage cheese on oatcakes.
A piece of fruit with a handful of nuts.
Protein shake and a banana if you are short on time.
If snacks keep turning into mini meals, pause and check your main meals. Bump up protein and veg at lunch. The 3-2-1 plate usually fixes the mid-afternoon forage.
Hydration Still Matters When It Is Cold
People often drink less water in autumn. Dehydration can make you feel flat and hungry. Keep a bottle on your desk and sip through the day. Herbal tea counts. Aim for pale yellow urine and you are doing fine. If you train in the evening, top up through the afternoon so you arrive ready to work.
Vitamin D As Daylight Drops
With shorter days, a simple vitamin D supplement can be useful. If you are unsure what to take, ask a pharmacist for advice. Keep it consistent through the darker months. Pair it with your morning coffee so it becomes automatic.
The Social Season Strategy That Respects Your Goals
As meals out and gatherings pick up, try a simple rule. Pick two out of three from starter, mains, and dessert. Enjoy what you choose and do not pick at the third. If alcohol is in the mix, alternate each drink with water and start with a glass of water at the table. The goal is to enjoy yourself and wake up the next day feeling fine, not to be perfect.
When you keep your weekly routine steady, one meal out is just a blip on the radar. If you want more ideas on mindset and motivation through this season, have a read of my post on beating the autumn slump.
Make Training The Anchor Of Your Week
Training gives structure to your food choices. When you know you have a session on Tuesday and Friday, you naturally organise meals to support it. Two coached sessions a week work brilliantly for many clients, with a simple home or gym session in between if time allows.
If you want coaching that fits around a busy schedule, have a look at my page for personal training in Edinburgh which explains how sessions run and how we structure progress. You can also see the Meadowbank gym set up so you know what to expect when you arrive.
Prefer to work remotely for a while or mix in home sessions. My online programme, The FF Method, gives you tailored training and nutrition support with check ins and accountability. It is popular with clients who travel for work or juggle a tight diary.
If you are curious about what results look like with flexible nutrition, browse the success stories. Terry’s case is a great example of balancing real life with steady progress.
And if you like a straightforward guide you can refer back to, grab my free resource, Eat What You Love & Get Results. It pairs perfectly with the 3-2-1 plate.
A Simple 7 Day Autumn Reset You Can Start This Week
Use this as a template. Tweak to match your work and family schedule.
Monday
Breakfast: Porridge with protein and berries.
Lunch: Leftover chicken and veg traybake with baby potatoes.
Snack: Greek yoghurt and an apple.
Dinner: Lentil soup with wholegrain bread.
Action: Fill your water bottle and keep it on your desk.
Tuesday
Breakfast: Eggs on toast with spinach.
Lunch: Tuna, couscous, and roasted veg bowl.
Snack: Cottage cheese on oatcakes.
Dinner: Beef and veg stew with barley.
Training: 55 minute personal training session or a gym/home strength session.
Wednesday
Breakfast: Porridge with cinnamon and banana.
Lunch: Leftover stew.
Snack: Fruit and a handful of nuts.
Dinner: Chicken stir fry with lots of veg and rice.
Action: Portion your next batch meal if the fridge is running low.
Thursday
Breakfast: Protein yoghurt bowl with oats and berries.
Lunch: Tomato and bean soup with a little cheese.
Snack: Protein shake and a banana if needed.
Dinner: Salmon, broccoli, carrots, and roast potatoes.
Training: 55 minute personal training session or a gym/home strength session.
Friday
Breakfast: Eggs on toast with mushrooms.
Lunch: Leftover salmon with salad and couscous.
Snack: Greek yoghurt or cottage cheese.
Dinner: Meal out. Pick two out of three from starter, mains, dessert. Alternate drinks with water.
Saturday
Breakfast: Your favourite weekend breakfast. Enjoy it and move on.
Lunch: Chicken and veg soup.
Snack: Fruit and nuts.
Dinner: Homemade curry with chickpeas and rice.
Training: Optional short session or a long walk.
Sunday
Breakfast: Porridge with protein and berries.
Lunch: Roast or stew.
Snack: Yoghurt pot.
Dinner: Leftovers.
Action: Batch cook for the coming week. Prep snacks. Book next week’s sessions.
This plan is not about perfection. It is about small, repeatable choices that build momentum. When you string a few of these weeks together, your energy picks up, training feels better, and progress becomes obvious.
How I Support You as Your Personal Trainer in Meadowbank
Working with a personal trainer means you get a plan that suits your body and your week, not a one size fits all template. With me, you get:
A friendly consultation to learn your goals and map the best route.
A first session with movement screening so we train safely and confidently.
A clear programme that pairs strength work with flexible nutrition.
Accountability and adjustments when life gets busy.
Frequently Asked Questions
Do carbs at night make me gain weight?
No. What matters most is your overall calorie intake and your weekly habits. Many clients feel and perform better when they include carbs around training, even in the evening.
How much protein do I need?
A simple starting point is to include a palm sized portion of protein at each meal. Most people feel more satisfied and recover better from training with this approach.
What if I struggle with hunger mid afternoon?
Check lunch first. Build a 3-2-1 plate and add a protein forward snack you enjoy. Hydrate through the day. A short walk can also help if you have been at a desk.
I travel for work. Can I still make progress?
Yes. That is where planning and accountability matter most. If you know you have a heavy travel week, online coaching with The FF Method is a strong option. We keep you moving and eating well on the road.
Ready to Reset Your Routine
If you want a personal trainer in Meadowbank who keeps things simple and effective, book a free consultation. We will talk through your goals, look at your week, and build a plan that works now, not in a perfect world. Once you are set, two coached sessions can anchor your week while the nutrition habits above carry you through the season.
Start here: Book your free consultation.
Explore sessions: Personal training in Edinburgh.
See the space: The gym at Meadowbank Sports Centre.
Read client results: Success stories.
Grab the free guide: Eat What You Love & Get Results.