As the crisp autumn air settles in, it’s the perfect time to warm up with hearty and wholesome meals. This season brings an abundance of fresh, local produce, ideal for creating cozy, easy dinners that the whole family will enjoy. Whether you’re looking to prepare a quick midweek dinner or something a little more indulgent for the weekend, this ultimate Autumn Meal Plan has you covered. Plus, it’s all tailored for New Zealand’s unique tastes and ingredients.
Why an Autumn Meal Plan?
Autumn in New Zealand means a bounty of seasonal vegetables like pumpkin, sweet potatoes, and hearty greens, alongside comforting meats like lamb and chicken. Planning your meals ahead of time can not only save you money but also ensure you’re making the most of the local, fresh produce available this time of year. This meal plan is designed to be simple, nourishing, and, of course, delicious.
Meal Plan Day 1: Maple Roasted Pumpkin Soup with Halloumi – check out the recipe on We Eat Well!
Kick off your autumn meal plan with a bowl of rich, velvety maple roasted pumpkin soup. The sweetness of roasted butternut pumpkin combined with maple syrup and warm spices creates a deeply comforting, caramelised flavour. Paired with crispy, golden halloumi and topped with fresh mint, chilli, and a dollop of Greek yogurt, this soup is the perfect cozy start to the season.
Ingredients:
- 1.2kg butternut pumpkin, peeled and cut into 3cm chunks
- 1 red onion, cut into wedges
- 1/2 bulb garlic, sliced horizontally
- 1.5 tbsp maple syrup
- 1/2 tbsp olive oil
- 1 tsp ground cumin
- 1.5 tsp thyme leaves
- Salt and pepper to taste
- 1.5 to 2 cups hot chicken stock
- 2-3 tbsp lemon juice
- 100g haloumi, cut into 1cm-thick slices
- 1/2 red chili, finely chopped
- 2 tbsp mint leaves, finely sliced
- 1/4 cup thick Greek yogurt
- Fresh parsley or coriander for garnish
Directions:
- Preheat oven to 220°C and line a tray with baking paper.
- Toss the pumpkin, onion, and garlic with maple syrup, olive oil, cumin, thyme, salt, and pepper. Roast for 40-45 minutes until caramelised and soft.
- Transfer the roasted pumpkin and onion to a blender, squeeze in the roasted garlic, and add chicken stock. Blend until smooth, adjusting consistency with more stock if necessary. Season with lemon juice, salt, and pepper.
- In a frying pan, cook halloumi slices for 1-2 minutes on each side until golden. Chop into cubes and toss with chilli and mint.
- Serve the soup, topping it with Greek yogurt, halloumi mixture, and parsley or coriander. Enjoy!
This comforting soup brings together autumn’s best flavours and is a great way to start your cozy week of meals.
Meal Plan Day 2: Lamb and Vegetable Stew – check out the recipe on We Eat Well!
Nothing says autumn like a rich, slow-cooked lamb stew. New Zealand is famous for its tender lamb, making this the perfect dish for a cool evening.
Ingredients:
- 500g lamb shoulder, cubed
- 2 carrots, chopped
- 2 parsnips, chopped
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups beef broth
- 1 tablespoon tomato paste
- 1 teaspoon dried thyme
- Salt and pepper to taste
- Fresh parsley for garnish
Directions:
- Brown the lamb cubes in a large pot over medium heat, then set aside.
- In the same pot, sauté the onion and garlic until fragrant.
- Add the lamb back in along with the carrots, parsnips, tomato paste, broth, thyme, salt, and pepper.
- Bring to a simmer, then reduce the heat and cook for 1.5 to 2 hours, until the lamb is tender.
- Garnish with fresh parsley and serve with mashed potatoes or rice.
This stew is an excellent way to embrace New Zealand’s lamb while enjoying a filling, nutrient-packed dinner.
Meal Plan Day 3: Chicken and Leek Pie – check out the recipe on We Eat Well!
A warm, flaky pie filled with tender chicken and leeks is a perfect midweek dinner. This dish is comfort food at its finest, made even easier with store-bought puff pastry.
Ingredients:
- 2 chicken breasts, cooked and shredded
- 2 leeks, sliced thinly
- 1 onion, chopped
- 2 tablespoons butter
- 2 tablespoons flour
- 1 cup chicken stock
- 1/2 cup cream
- Salt and pepper to taste
- 1 sheet puff pastry
- 1 egg (for egg wash)
Directions:
- Preheat your oven to 180°C.
- In a pan, melt the butter and sauté the onion and leeks until softened.
- Sprinkle in the flour and cook for 1 minute. Gradually add the chicken stock and cream, stirring until thickened.
- Stir in the shredded chicken and season with salt and pepper.
- Transfer the mixture to a pie dish, cover with puff pastry, and brush the top with a beaten egg.
- Bake for 25-30 minutes, or until the pastry is golden brown.
This chicken and leek pie is a filling dinner that’s sure to keep you cozy all autumn long.
Meal Plan Day 4: Roast Root Vegetables with Herb-Infused Quinoa
For a lighter yet comforting dinner, try a medley of roasted root vegetables paired with quinoa. This dish is a wonderful way to incorporate seasonal produce and enjoy the earthy flavors of autumn.
Ingredients:
- 2 carrots, chopped
- 2 parsnips, chopped
- 1 large beetroot, peeled and chopped
- 1 cup quinoa
- 2 tablespoons olive oil
- 1 tablespoon fresh thyme, chopped
- Salt and pepper to taste
- 1/2 cup feta cheese (optional)
Directions:
- Preheat your oven to 200°C.
- Toss the chopped vegetables with olive oil, thyme, salt, and pepper, then spread them in a single layer on a baking sheet. Roast for 25-30 minutes or until tender.
- While the vegetables are roasting, cook the quinoa according to package directions.
- Serve the roasted vegetables on top of the quinoa, and sprinkle with feta cheese if desired.
This dish is a great way to enjoy the earthy flavours of autumn, and it pairs well with any grilled protein.
Meal Plan Day 5: Fish Tacos with Cabbage Slaw
End your week with something light but still satisfying. Fresh, flaky fish tacos with a crunchy cabbage slaw are the perfect way to enjoy New Zealand’s abundance of seafood.
Ingredients:
- 4 white fish fillets (such as hoki or snapper)
- 8 small soft corn tortillas
- 1/2 small cabbage, shredded
- 1 carrot, julienned
- 2 tablespoons mayonnaise
- 1 tablespoon lime juice
- 1 teaspoon cumin
- Salt and pepper to taste
- Fresh coriander for garnish
Directions:
- Season the fish fillets with cumin, salt, and pepper, and pan-fry until golden and cooked through.
- In a bowl, mix the shredded cabbage, carrot, mayonnaise, lime juice, and season with salt and pepper.
- Warm the tortillas, then fill each with a portion of fish and top with the cabbage slaw.
- Garnish with fresh coriander and a squeeze of lime.
These fish tacos offer a fresh and tangy end to your autumn meal plan, bringing the flavors of the sea into the cozy season.
Your Autumn Meal Plan
This 5-day autumn meal plan is designed to showcase New Zealand’s seasonal produce and local flavors, offering comforting, easy-to-make dinners that everyone will love. From hearty soups and stews to flaky pies and fresh fish, these recipes are perfect for the cooler months and are sure to bring warmth to your table.
For more meal planning tips, recipes, and ways to make the most of New Zealand’s local ingredients, try using a meal planning tool like We Eat Well to simplify your dinner prep and discover new seasonal recipes.