Back-to-school is in full swing. The calendar is jammed with sports, meetings, and carpool chaos. You’re running on caffeine and vibes—and let’s be real, dinner is often a last-minute scramble (if it happens at all). 

But here’s the truth: fall is one of the best times to burn fat and build better habits—especially if you’re a woman in your 40s dealing with hormone shifts, cortisol spikes, and a metabolism that’s begging for balance.

And you don’t need a personal chef or hours in the kitchen to make it happen. You need fast and easy meals that actually work for fat loss—the kind that stabilize your blood sugar, reduce stress, and fuel your day without leaving you bloated or starving.

Let’s make it happen with these simple strategies and FASTer Way-approved favorites:

1. Start Making Crockpot Meals That Burn Fat (Not Time)

If there’s one kitchen tool every busy woman needs, it’s a slow cooker. Crockpot meals are the ultimate fall fat loss hack—they keep your nutrition on point with zero evening stress.

The key? Focus on protein + fiber + healthy fats to stabilize hormones, support blood sugar, and keep cravings low.

Here’s our go-to formula:

• Lean protein: Chicken breast, lean grass-fed beef, lean ground turkey
• Veggies: Bell peppers, zucchini, cauliflower, spinach
• Flavor base: Bone broth, diced tomatoes, coconut milk
• Healthy carbs: Sweet potatoes, butternut squash (optional for regular macro days)

Spices like turmeric, garlic and ginger not only taste amazing—they help fight inflammation, support digestion, and even boost metabolism.

Here’s a fan favorite from our Crock Pot Meal Guide:

Slow Cooker Beef Stew

1 Serving | 4 Hours

Ingredients

• 1 tsp Extra Virgin Olive Oil
• 5 1/2 oz Stewing Beef (sliced into bite-size pieces)
• 2 tsp Red Wine Vinegar
• 1/3 cup Baby Carrots
• 1/3 Sweet Onion (diced)
• 1/2 cup Mushrooms (sliced)
• 2 2/3 tbsp Beef Broth
• 1/16 tsp Dried Thyme
• 1/16 tsp Sea Salt
• 1/16 tsp Black Pepper
• 2 tsp Brown Rice Flour
• 1/2 cup Mini Potatoes

Directions

1. Add all ingredients except the brown rice flour to the slow cooker and mix well. Cover and cook on low for 4 to 6 hours, or until beef is tender.
2. Remove lid and stir in brown rice flour. Continue to stir until liquid thickens.
3. Ladle into bowl and enjoy!

Nutrition (per serving)

• Calories: 352
• Protein: 35g
• Fat: 12g
• Cholesterol: 95mg
• Carbs: 27g
• Sodium: 550mg
• Fiber: 4g
• Calcium: 65mg
• Sugar: 6g
• Iron: 5mg

Want a full week of FASTer Way approved crockpot recipes?
Grab our Free Crockpot Meal Guide packed with macro-friendly fall meals that taste like comfort food—without sabotaging your goals.

2. Keep These Grocery Staples on Hand for Busy Days

Whether your crockpot dreams fell through on a chaotic weeknight of shuffling kids to activities—or you’ve been living at a weekend soccer tournament with zero time to cook—having the right staples on hand can save your sanity and your progress.

Let’s be honest: when you’re hungry and unprepared, the snacks win—and not the kind that support fat loss. That’s why a well-stocked kitchen is your secret weapon for staying on track.

The key? Keep it simple, fat-burning, and FAST.
When your fridge and pantry are loaded with macro-friendly options, you can whip up a 15-minute meal in the chaos of a busy night or throw together a protein-packed lunch without overthinking it.

Here’s what to stock:

Proteins

• Rotisserie chicken
• Nitrate-free deli meat
• Pre-cooked grilled chicken or turkey burgers
• Tuna packets or Chomps sticks
• Hard-boiled eggs

Fiber-Rich Carbs

• Sweet potatoes (bake in microwave)
• Oats
• Berries, apples, bananas
• Microwaveable quinoa, rice, or lentil packs

Healthy Fats

• Avocados
• Nuts and seeds
• Hummus or olives
• Olive oil for quick dressings or sautéing

Quick Add-Ons

• Bagged salad greens or spinach
• Pre-chopped or frozen veggies
• Single-serve oats
• Clean pre-made dressings, sauces and seasonings

With just a few of these staples, you can throw together a satisfying, fat-burning meal in minutes. No fancy recipes required.

Need inspiration? Open the FASTer Way app and check out a few 15-minute client favorites—like turkey taco bowls, cauliflower stir fry, or salmon salad. Not a client yet? Join our next  6-Week Program here. → 

Here’s a FASTer Way favorite 15 Minute Meal:

Easy Chicken Stir Fry

Prep Time: 15 min

Ingredients (1 serving):

• 5 oz Chicken Breast (boneless, skinless)
• 1/4 cup Jasmine Rice (dry)
• 1 cup Snow Peas
• 1/4 Red Bell Pepper (30g)
• 1/4 Yellow Bell Pepper (30g)
• 2 stalks Green Onion (chopped)
• 1 Garlic Clove
• 1 1/2 tsp Coconut Oil
• Sea Salt (to taste)
• Black Pepper (to taste)
  
  

Instructions:

1. Grill or pan cook chicken in a nonstick pan until internal temperature reaches 165°F. Season with salt and pepper.
2. Cook rice according to package instructions. (Note: 1/4 cup dry rice = ~3/4 cup cooked rice.)
3. Chop veggies and sauté with oil and garlic until tender. Chop chicken and add to pan.
4. Serve over rice. If macros allow, add coconut aminos, Sriracha, or your favorite seasoning.
5. For 4 servings: Use 1 1/4 lbs chicken breast, 1 cup jasmine rice (dry), 4 cups snow peas, 1 red bell pepper, 1 yellow bell pepper, 8 stalks green onion (chopped), 4 garlic cloves, 2 tbsp coconut oil.
   
   

Nutrition Facts (per serving):

• Calories: 448
• Carbs: 50g
• Fiber: 4g
• Fat: 11g
• Protein: 38g
• Sugar: 5g

🍽 Meal hack: Double your protein at dinner and save half for tomorrow’s lunch. Boom—two meals done, one effort.

🔥 Pro Tip: Make grocery planning part of your Sunday reset. A stocked kitchen = fewer cravings, balanced hormones, and results you can feel (even on your busiest weeks).

3. Pair Meals with Movement for Maximum Results

Want to get more out of your meals this fall? Pair them with purposeful movement. In the FASTer Way, we don’t just guess—we follow a proven strategy to optimize fat burning and hormone balance by aligning your nutrition with the right workouts:

• Low-Carb Days + HIIT (High-Intensity Interval Training):
  This combo is designed to help your body tap into fat stores for fuel. On lower-carb days, your insulin levels drop, making your body more efficient at burning fat—especially when paired with HIIT.
  
  
• Regular Macro Days + Strength Training or Active Recovery:
  On days when you eat more balanced carbs, your body has the fuel it needs to lift heavier, build lean muscle, and recover more effectively. Strength training is critical, especially for busy women in their 40s and beyond to protect metabolism, support bone density, and reshape their bodies.

When your workouts and nutrition are in sync like this, you’ll see faster results, more energy, fewer cravings, and better overall hormone regulation. But here’s the bonus: adding a walk after meals can help lower blood sugar, improve digestion, and enhance fat loss—especially for women navigating hormonal imbalances, perimenopause or menopause.

Here are a few easy ways to build in more movement:

• Walk the soccer field during practice
• Do a 15-minute walk after dinner with your kids, partner or dog.
• Take a lap around your office building or neighborhood after lunch

Our Daily Walk Challenge inside FASTer Way VIP is a game-changer for busy women. It’s low-stress, easy to stick to, and wildly effective for hormone balance, stress relief, and sustainable fat loss—no intense cardio required.

Just remember: nutrition drives fat loss, and strategic movement accelerates it. Pair the two, and your body will thank you.

Don’t Wait for the Holidays to “Start Over”

The biggest trap we see women fall into? Waiting. Waiting for the holiday season to pass. Waiting for January. Waiting for “less stress” (spoiler: it’s not coming).

But what if this fall… you stopped waiting and started taking small steps? What if you actually entered the holidays feeling leaner, stronger, more energized?

With FASTer Way, you don’t have to overhaul your entire life. You simply follow our proven strategies:

• Intermittent fasting to give your body a break from digestion and reset your hormones
• Macro-based nutrition that fuels fat loss without deprivation
• Carb cycling to support hormone balance and metabolism
• 30-minute workouts you can do at home, in your schedule, with real results

Now’s the time to reset. To feel like you again. Not exhausted, bloated, or starting over on January 1.

Related Resources:

• Carb Cycling for Fat Loss: The Science-Backed Strategy That Works for Women
• Protein Made Simple: FASTer Way Guide to Hitting Protein Targets + Turning into A Fat-Burner
• What Actually Works: Breaking Through Fat Loss Resistance After 40

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