30 Days of Meals for a New You in the New Year

Get your diet back on track for the New Year with 30 days of healthy, filling dinners! These meals, part of our 30-Day Realistic Resolution Challenge, are quick, easy, and full of flavor. And best of all, they'll help you get on the fast track to a healthier you—no deprivation required!

For 30 days, you will select a breakfast, lunch, and snack option from the links below. For dinners, you will use the meal plans in the following pages. (Note that the shopping lists for each meal plan only include the ingredients for dinners, so be sure to add your breakfast, lunch and snack choices to your grocery list before you shop.)

For breakfasts, select an option from the list below. To simplify things, we recommend picking 1-3 options for the week and rotating them as you please. Or, if you prefer, you can choose to eat the same thing every day. It's completely up to you!


Breakfast Options
  • 2 scrambled eggs and a small banana
  • ½ cup of oatmeal with a tablespoon of raisins and a tablespoon of chopped nuts
  • ½ cup of cottage cheese with berries
  • A serving of whole-grain cereal with skim milk and berries
  • English muffin with 1 tablespoon of peanut butter
  • 1 cup fat-free Greek yogurt and a small banana
  •  
For lunches, you may either eat leftovers from the previous night's dinner, or select an option from the list below. 






Lunch Options
  • 2 slices whole-grain bread topped with ½ an avocado, 2 slices turkey deli meat and tomato slices
  • Spinach salad with 3 slices chopped deli meat, ¼ cup of low-fat shredded cheese, raw veggies of your choice, 1 tablespoon chopped nuts and 2 tablespoons low-fat dressing
  • Whole-grain wrap with tuna, lettuce, tomato and light mayonnaise
  • Low-sodium tomato soup and a toasted whole-grain pita pocket with 2 tablespoons hummus
  • One packet cooked frozen veggies tossed with 3 oz prepared chicken and marinara sauce
  • 1/2 cup brown rice with 1 cup canned refried beans, topped with salsa and 1/3 of an avocado
For snacks, select an option from the list below. Choose 1-2 healthy snacks per day (100-200 calories each), and make sure you're watching your portion sizes. Again, in order to simplify things, we recommend picking 1-3 options for the week and rotating them as you please.
Snack Options
  • 2 dates and a small handful of almonds   
  • Two celery stalks, cut into strips and dipped in 2 tablespoons hummus
  • One and a half cups of mixed berries
  • ½ cup plain yogurt topped with a drizzle of honey and a sprinkle of chopped almonds
  • ½ cup fat-free cottage cheese topped with 1/4 cup of fresh blueberries
  • Ten baby carrots dipped in 4 ounces 0% Greek yogurt, flavored with 1 teaspoon of ranch dressing mix
  • One ounce of goat cheese spread on 1/2 a cup of cucumber slices

The 30-Day Realistic Resolution Challenge: Dinner Meal Plans & Shopping List

For dinners, check out the following weekly meal plans with recipe links. All of these recipes are designed to be ready in under an hour to help you spend less time in the kitchen. Note that the servings per recipe vary, so you may or may not have leftovers depending on how many mouths you are feeding at home. Feel free to double or halve the recipes according to your family and lifestyle!
Week 1 
Week 2
Week 3
Week 4
(Get your printable shopping list here!)







Day 1
Garlic Brown Sugar Chicken



Day 2
Gorton's Spicy Thai Lettuce Wrap 

Day 3 
Honey Garlic Pork Chops  

Day 4
White Beans, Spinach and Tomatoes Over Linguine

Day 5
Tofu and Veggie Stir Fry


Day 6
Gorton's Grilled Salmon Wrap


Day 7
Turkey Slow-Cooker Chili















Day 8
Marinated Flank Steak


Day 9
Gorton's Grilled Gluten-Free Flatbread

Day 10
Chicken and Broccoli Casserole

Day 11
Southwestern Quinoa Avocado Bowl

Day 12
Chicken Croquettes
Day 13
Gorton's Grilled Tilapia Caesar Salad

Day 14
Stuffed Eggplant













Day 15
Honey Mustard Roasted Chicken

Day 16
Gorton's Mediterranean Style Grilled Tilapia

Day 17
Cocoa Crusted Pork Tenderloin

Day 18
Easy Bean Tostadas

Day 19
Gorton's Salmon Frittata


Day 20
Better Beef and Broccoli

Day 21
Black Bean Veggie Burger











Day 22
Pasta with Sausage, Tomato and Spinach

Day 23
Gorton's Tilapia Stuffed Peppers

Day 24
Pork Chop & Apple Bake

Day 25
Mexican Chicken Breast


Day 26
Gorton's Salmon Burger


Day 27
Low-Fat Eggplant Parmesan

Day 28
Chicken Escondido


Day 29
Rustic Italian Tortellini Soup


Day 30
Whole-Wheat Pasta with Sesame Peanut Sauce
Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints


 

About The Author

Melinda Hershey
Melinda Hershey
Melinda has a bachelor’s degree in health promotion and education and is an ACE-Certified Personal Trainer. Before working as an editor for SparkPeople, she developed and taught health programs for several non-profit organizations. She enjoys writing, interval training, yoga, and cooking with friends.