(Read to the end to discover my favorite fall recipe!)
Fall is often a season when routines start to settle in.
We want to slow down a bit, spend more time at home, and feel more like cooking. It's
also the perfect time to enjoy a sweet snack with a pumpkin latte.
But... it's also a time when your energy levels may be lower due to changes in temperature, the return to work, and shorter days. It's a season that can easily lead us to put our good habits aside, move a little less, and have more cravings. That's exactly why protein snacks are your best allies at this time of year. They will nourish your body, satisfy your sweet tooth, and prove that you can treat yourself while taking care of yourself, without compromise.
Protein: the foundation of your energy
Many women say they feel tired in the afternoon, have a drop in energy after lunch, or need coffee to get them through until dinner.
What we often forget is that these energy fluctuations are largely due to our diet, particularly a lack of protein. Protein acts as a natural brake on your blood sugar levels. It slows down the absorption of carbohydrates, which helps keep your energy levels more stable. So when your meal or snack lacks protein, your body digests sugars too quickly. You feel an immediate energy boost, but then an equally sudden drop a little later. But if you add a serving of protein, your energy levels stay steady for much longer, your appetite is better controlled, and your mood remains stable. Protein is also essential for muscle growth and repair.
The impact of protein on satiety and weight management
Protein is the most filling macronutrient.
It requires more energy to digest and sends a stronger signal of satiety to the brain than carbohydrates or fats.
By making sure you include protein in your snacks:
You feel less hungry between meals,
You are less likely to snack,
You avoid appetite fluctuations that can lead to overeating later on.
When your diet contains enough protein, you regain control over your energy, your appetite, and your body.
What if your snack became your little fall ritual?
Because eating well is also about enjoyment.
And in the fall, we crave comfort, soft textures, spices, and sweetness.
That's why I created these fall protein balls: a quick, convenient, and incredibly satisfying snack. They're perfect with your latte, in the evening, or to give you a little boost between meetings.
Their secret?
A perfect balance of protein, good carbs, and healthy fats to keep your energy stable and your satisfaction at its peak. And best of all... they literally taste like fall in every bite!
Recipe: Fall Protein Balls with Pumpkin
These little balls are perfect for satisfying a sweet craving without the guilt.
They're moist, comforting, and keep your energy up thanks to their high-quality protein content. They combine the sweetness of pumpkin, comforting fall spices, and the slight crunch of dark chocolate...
a real treat!
Ingredients (for 4 balls)
- 20 g coconut flour
- 20 g Nova Pharma végé protein (maple flavor)
- 2 tablespoons 0% Greek yogurt
- 60 g pumpkin purée (unsweetened)
- Pumpkin spice, to taste
- 6 squares of 75% dark chocolate (chop or insert into the center for a melt-in-your-mouth version )
Preparation
- In a bowl, mix the pumpkin purée and Greek yogurt until smooth.
- Add the coconut flour, plant-based protein, and pumpkin spice.
- Mix well until you have a smooth, malleable dough (adjust the texture with a little water or plant-based milk if necessary).
- Melt the chocolate squares with 1 teaspoon of coconut oil in the microwave for about 1 minute, stirring every 20 seconds to prevent the chocolate from burning.
- Form 4 balls with the dough, then place them in the freezer for 15 minutes to firm up.
- Once cold, coat the balls in the melted chocolate using a spoon or fork.
- Place them on a baking sheet lined with parchment paper and refrigerate for 30 to 45 minutes before enjoying.
Approximate values per ball
(Varies depending on your protein and chocolate, but as a guide)
Approximately: 95–100 calories • 8 g protein • 6 g carbohydrates • 4 g fat
Tips
For a sweeter taste, add a dash of FitCookFoodz syrup or a few drops of natural stevia. You can also double the recipe and store them for up to 5 days in the refrigerator or 1 month in the freezer. Taking care of your body doesn't mean depriving yourself.
It means giving it what it needs, when it needs it, and protein is part of that. These protein balls are proof that you can combine pleasure, balance, and performance. One bite at a time, you nourish your energy, confidence, and well-being.
And if you want to go further, try adding a protein-rich snack every day this week and
see the difference: more energy, fewer cravings, and better concentration.
Because in the end, that's what true self-care is all about: nourishing your body so that it supports you in everything you want to accomplish.
