New year, new you. This healthy eating meal plan includes family-friendly dinners and sides that will make it deliciously easy to keep your resolution.
January Healthy Eating Meal Plan
Updated on May 20, 2024
Herbed Roast Turkey Breast
When learning how to cook turkey breast for my first formal dinner party as a newlywed, I came across this particular recipe. It was such a success that this turkey breast recipe has become a standby on all my entertaining menus. —Lisa Mahon Fluegeman, Cincinnati, Ohio
Goes Great With: Lemon Parmesan Orzo
1/29
2/29
Warm Squash & Quinoa Salad
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Whenever I see butternut squash at the supermarket, I buy one. It's amazing tossed with earthy quinoa, Italian spices and crunchy pine nuts. And don't get me started on the browned butter! Yum. —Carly Taylor, Libertyville, Illinois
Nutrition Facts:
1 cup: 314 calories, 9g fat (4g saturated fat), 15mg cholesterol, 449mg sodium, 49g carbohydrate (2g sugars, 7g fiber), 11g protein.
4/29
Day 4: Kimchi Cauliflower Fried Rice
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
This is one of my favorite recipes because it is customizable. If there’s a vegetarian in the family, leave out the bacon. You can also add your favorite veggies. —Stefanie Schaldenbrand, Los Angeles, California
Nutrition Facts:
1 serving: 254 calories, 17g fat (5g saturated fat), 204mg cholesterol, 715mg sodium, 13g carbohydrate (6g sugars, 6g fiber), 15g protein. Diabetic Exchanges: 2 vegetable, 2 high-fat meat.
5/29
Day 5: Slow-Cooked Coffee Beef Roast
Total Time
8 hours 15 min
Servings
6 servings
From the Recipe Creator:
Day-old coffee is the key to this flavorful beef roast that simmers in the slow cooker until it’s fall-apart tender. Try it once and I’m sure you’ll cook it again. —Charles Trahan, San Dimas, California
Nutrition Facts:
5 ounces cooked beef: 281 calories, 10g fat (3g saturated fat), 120mg cholesterol, 261mg sodium, 6g carbohydrate (1g sugars, 0 fiber), 39g protein. Diabetic exchanges: 5 lean meat, 1/2 starch.
Goes Great With: Cheese Smashed Potatoes
Also check out these 31 slow-cooker recipes for January.
6/29
Day 6: South Seas Mango Halibut
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
This mango halibut recipe is marinated in aromatic spices, then stir-fried and combined with coconut milk and fresh mango. It’ll transform a weeknight meal into a tropical delight! —Taste of Home Test Kitchen
Nutrition Facts:
1-1/3 cups: 404 calories, 19g fat (5g saturated fat), 74mg cholesterol, 285mg sodium, 27g carbohydrate (20g sugars, 5g fiber), 31g protein.
7/29
Day 7: Baked Lemon Chicken
Total Time
50 min
Servings
4 servings
From the Recipe Creator:
I found this baked lemon chicken recipe many years ago when my children were toddlers. I've changed it a little over the years to make it my own. Everyone in my family just loves it! —Aida Babbel, Bowen Island, British Columbia
Nutrition Facts:
1 chicken breast half: 312 calories, 14g fat (4g saturated fat), 103mg cholesterol, 353mg sodium, 9g carbohydrate (2g sugars, 1g fiber), 36g protein. Diabetic Exchanges: 5 lean meat, 1/2 starch.
Goes Great With: Goat Cheese Mushrooms
Don’t miss our most popular Taste of Home recipes for January.
8/29
Day 8: Zucchini Ricotta Bake
Total Time
1 hour 15 min
Servings
12 servings
From the Recipe Creator:
I have made this lasagna-like zucchini ricotta bake frequently over the years and shared the recipe with many. Recently, my daughter had some heart trouble, so I adapted the recipe to cut fat and calories. We think this version is just as delicious.
-Eleanor Hauserman, Huntsville, Alabama
-Eleanor Hauserman, Huntsville, Alabama
Nutrition Facts:
1 piece: 150 calories, 5g fat (3g saturated fat), 20mg cholesterol, 513mg sodium, 14g carbohydrate (8g sugars, 2g fiber), 11g protein. Diabetic Exchanges: 1 vegetable, 1 lean meat, 1 fat, 1/2 starch.
Keep cozy this January with 31 creamy, dreamy and veggie-stuffed casserole recipes.
9/29
Day 9: Down-Home Pork Chops
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Zippy sauce adds personality to these otherwise straightforward brown sugar pork chops. —Denise Hruz, Germantown, Wisconsin
Nutrition Facts:
1 pork chop with about 2 tablespoons sauce: 219 calories, 10g fat (3g saturated fat), 55mg cholesterol, 375mg sodium, 8g carbohydrate (7g sugars, 0 fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 fat, 1/2 starch.
10/29
Sheet-Pan Chicken and Veggies
Total Time
1 hour
Servings
6 servings
From the Recipe Creator:
This sheet-pan chicken and veggies meal tastes as if it took hours of hands-on time to put together, but the simple ingredients can be prepped in mere minutes. The rosemary gives it a rich flavor, and the meat juices cook the veggies to perfection. It’s unbelievably easy! —Sherri Melotik, Oak Creek, Wisconsin
Nutrition Facts:
1 chicken thigh with 1 cup vegetables: 357 calories, 14g fat (3g saturated fat), 87mg cholesterol, 597mg sodium, 28g carbohydrate (3g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch, 1 vegetable, 1 fat.
11/29
Day 12: Cumin-Spiced Lentil Burgers
Total Time
40 min
Servings
8 servings
From the Recipe Creator:
My lovely Turkish daughter-in-law has shared many recipes with our family. I transformed her original lentil log recipe (a traditional Turkish appetizer) into these lentil burgers. For a spicier burger, you can add hot chili powder or crushed red chili peppers. —Sheila Joan Suhan, Scottdale, Pennsylvania
Nutrition Facts:
1 burger: 434 calories, 23g fat (2g saturated fat), 1mg cholesterol, 780mg sodium, 54g carbohydrate (2g sugars, 16g fiber), 16g protein.
Goes Great With: Basil Dill Coleslaw
Let us help you plan dinner. Our seasonal, weekly meal plan ideas have every craving covered.
12/29
Day 13: Spicy Cowboy Chili
Total Time
7 hours 45 min
Servings
14 servings (3-1/2 quarts)
From the Recipe Creator:
Toasting the peppers for this chili releases their earthy flavors – but do wear gloves when handling dried peppers and seeds. — Rachel Sprinkel, Hilo, Hawaii
Nutrition Facts:
1 cup: 301 calories, 9g fat (3g saturated fat), 60mg cholesterol, 588mg sodium, 27g carbohydrate (7g sugars, 8g fiber), 27g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch, 1 vegetable.
13/29
Day 14: Cauliflower Alfredo
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
My family loves this quick and healthy cauliflower Alfredo sauce on pasta. —Shelly Bevington, Hermiston, Oregon
Nutrition Facts:
1-1/3 cups: 371 calories, 9g fat (3g saturated fat), 6mg cholesterol, 533mg sodium, 60g carbohydrate (5g sugars, 5g fiber), 16g protein.
14/29
Day 15: Pesto Vegetable Pizza
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
My family loves pizza, but we rarely have it delivered since I created this fresh and flavorful version. Always a winner in my house, it is a fast and delicious meal that even my young son looks forward to. –Kate Selner of Lino Lakes, Minnesota.
Nutrition Facts:
1 piece: 310 calories, 15g fat (4g saturated fat), 15mg cholesterol, 707mg sodium, 31g carbohydrate (4g sugars, 2g fiber), 13g protein. Diabetic Exchanges: 2 starch, 2 fat, 1 lean meat, 1 medium-fat meat.
15/29
Caribbean Shrimp & Rice Bowl
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
I had a similar rice bowl on vacation and re-created this lighter version at home. It takes me back to the islands every time I make it. Try grilling the shrimp for more beachy flavor. —Lauren Katz, Ashburn, Virginia
Nutrition Facts:
1 serving: 498 calories, 14g fat (2g saturated fat), 145mg cholesterol, 698mg sodium, 62g carbohydrate (23g sugars, 9g fiber), 29g protein.
16/29
Oven-Fried Chicken Drumsticks
Total Time
1 hour
Servings
4 servings
Nutrition Facts:
2 chicken drumsticks: 227 calories, 7g fat (1g saturated fat), 81mg cholesterol, 498mg sodium, 9g carbohydrate (2g sugars, 1g fiber), 31g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch.
17/29
Day 19: Smoked Brisket
Total Time
8 hours 20 min
Servings
20 servings
From the Recipe Creator:
This smoked brisket recipe is always a crowd favorite—it really melts in your mouth! —Jodi Abel, La Jolla, California
Nutrition Facts:
4 ounces cooked beef: 252 calories, 11g fat (3g saturated fat), 68mg cholesterol, 472mg sodium, 2g carbohydrate (0 sugars, 1g fiber), 33g protein. Diabetic exchanges: 4 lean meat.
18/29
Day 20: One-Dish Ground Turkey Sweet Potato Skillet
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I’m still settling into married life and learning how to balance our busy schedules. This quick one-dish ground turkey sweet potato skillet helps keep us on track throughout the week. —Shannon Barden, Alpharetta, Georgia
Nutrition Facts:
1-1/3 cups: 318 calories, 14g fat (3g saturated fat), 76mg cholesterol, 628mg sodium, 24g carbohydrate (8g sugars, 5g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1-1/2 starch.
Looking for recipe inspiration? Here’s 36 brand-new recipes to try this month.
19/29
Easy Chana Masala
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I love this quick and healthy Indian-inspired dish so much I always make sure to have the ingredients stocked in my pantry. It makes weeknight dinners feel a little more special. —Janeen Judah, Houston, Texas
Nutrition Facts:
3/4 cup garbanzo bean mixture with 3/4 cup rice: 359 calories, 8g fat (1g saturated fat), 2mg cholesterol, 616mg sodium, 64g carbohydrate (8g sugars, 9g fiber), 10g protein.
20/29
Crispy Almond Tilapia
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Since changing to a healthier style of cooking, I’ve come up with new coatings for baked fish. I use almonds, panko bread crumbs and a smidge of hot sauce to add crunchy texture with nice heat. —Amanda Flinner, Beaver, Pennsylvania
Nutrition Facts:
2 fillet pieces: 251 calories, 13g fat (2g saturated fat), 102mg cholesterol, 537mg sodium, 9g carbohydrate (1g sugars, 3g fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 2 fat.
21/29
Day 23: Baked Chicken Chimichangas
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
I developed this quick and easy recipe through trial and error. I used to garnish it with sour cream, too, but I eliminated it in order to lighten the recipe. My friends all love it when I cook these chimichangas, and they’re much healthier than deep-fried. —Rickey Madden, Clinton, South Carolina
Nutrition Facts:
1 chimichanga: 269 calories, 8g fat (3g saturated fat), 39mg cholesterol, 613mg sodium, 31g carbohydrate (3g sugars, 1g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
22/29
One-Pot Meaty Spaghetti
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
I used to help my mom make this when I was growing up, and the recipe stuck. It was a beloved comfort food at college and is now a weeknight staple for my fiance and me. —Kristin Michalenko, Seattle, Washington
Nutrition Facts:
1-1/3 cups: 292 calories, 6g fat (2g saturated fat), 46mg cholesterol, 737mg sodium, 40g carbohydrate (6g sugars, 8g fiber), 24g protein. Diabetic Exchanges: 3 starch, 2 lean meat.
23/29
24/29
Tofu Chow Mein
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This is an easy recipe for a "tofu beginner," as it teaches people how to use it. If you have time, one way to prepare it is to cut the tofu block in half and wrap well in a terry kitchen towel. Let it sit in the fridge for at least an hour to absorb excess water. For a complete meal, serve with Chinese soup and egg rolls! — Autumn SinClaire, Gold Beach, Oregon
Nutrition Facts:
1-1/2 cups: 417 calories, 17g fat (2g saturated fat), 0 cholesterol, 588mg sodium, 48g carbohydrate (3g sugars, 8g fiber), 21g protein. Diabetic Exchanges: 3 fat, 2-1/2 starch, 2 lean meat, 1 vegetable.
25/29
Greek Fish Bake
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
As a military spouse living overseas, I got the chance to try many styles of cooking. Here's a Mediterranean-inspired recipe that we still love today. —Stacey Boyd, Springfield, Virginia
Nutrition Facts:
1 fillet with toppings: 246 calories, 12g fat (2g saturated fat), 68mg cholesterol, 706mg sodium, 6g carbohydrate (2g sugars, 2g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat, 1 vegetable.
26/29
Confetti Kielbasa Skillet
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Here's one of my husband's favorite dishes. When it's in season, substitute fresh corn for frozen. Add a dash of cayenne pepper if you like a little heat. —Sheila Gomez, Shawnee, Kansas
Nutrition Facts:
1-1/4 cups: 347 calories, 9g fat (1g saturated fat), 31mg cholesterol, 692mg sodium, 45g carbohydrate (4g sugars, 7g fiber), 18g protein. Diabetic Exchanges: 3 starch, 2 lean meat, 1/2 fat.
27/29
Day 29: Slow-Cooker Thai Peanut Noodles
Total Time
3 hours 5 min
Servings
6 servings
From the Recipe Creator:
I like to serve these Thai peanut noodles with green onion or cilantro for pops of color and fresh flavor. —Catherine Cebula, Littleton, Massachusetts
Nutrition Facts:
1-1/3 cups: 378 calories, 11g fat (2g saturated fat), 63mg cholesterol, 436mg sodium, 37g carbohydrate (5g sugars, 2g fiber), 32g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 2 fat, 1 vegetable.
28/29
Day 30: Vegetarian Enchilada Bake
Total Time
40 min
Servings
3 servings
From the Recipe Creator:
I’ve had this vegetarian enchilada bake recipe for years. You’ll enjoy the delicious Tex-Mex flavors so much that you won’t even miss the meat. —Barbara Stelluto, Devon, Pennsylvania
Nutrition Facts:
1 piece: 286 calories, 11g fat (6g saturated fat), 30mg cholesterol, 676mg sodium, 37g carbohydrate (4g sugars, 5g fiber), 12g protein. Diabetic Exchanges: 2 starch, 2 fat, 1 lean meat.
29/29
Easy Salisbury Steak
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Fresh mushrooms and cream of mushroom soup create the speedy simmered sauce that covers these ground beef patties. The family-pleasing entree is perfect for a busy weeknight. —Elouise Bonar of Hanover, Illinois
Nutrition Facts:
1 each: 212 calories, 9g fat (3g saturated fat), 67mg cholesterol, 599mg sodium, 11g carbohydrate (0 sugars, 0 fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch, 1/2 fat.
