January Healthy Eating Meal Plan
Updated: Jul. 20, 2022New year, new you. This healthy eating meal plan includes family-friendly dinners and sides that will make it deliciously easy to keep your resolution.
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Day 1: 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
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Day 2: Warm Squash & Quinoa Salad
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
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Day 3: Cajun Pork Loin with Sweet Potato Puree
A sauce made with sweet potatoes gives a golden look to this cajun pork loin recipe. It will be your new fall favorite. —Holly Ottum, Racine, Wisconsin
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Day 4: Kimchi Cauliflower Fried Rice
This healthier take on kimchi fried rice is one of my favorite recipes because it's customizable. If there's a vegetarian in the family, leave out the bacon and add your favorite veggies. —Stefanie Schaldenbrand, Los Angeles, California
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Day 5: Slow-Cooked Coffee Beef Roast
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, CaliforniaGoes Great With: Cheese Smashed Potatoes
Also check out these 31 slow-cooker recipes for January.
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Day 6: South Seas Mango Halibut
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
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Day 7: Baked Lemon Chicken
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!Goes Great With: Goat Cheese Mushrooms
Don’t miss our most popular Taste of Home recipes for January.
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Day 8: Zucchini Ricotta Bake
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
Keep cozy this January with 31 creamy, dreamy and veggie-stuffed casserole recipes.
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Day 9: Down-Home Pork Chops
Zippy sauce adds personality to these otherwise straightforward brown sugar pork chops. —Denise Hruz, Germantown, Wisconsin
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Day 10: Pan-Roasted Chicken and Vegetables
This one-dish roast chicken with vegetables 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
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Day 11: Air-Fryer Roasted Salmon with Sauteed Balsamic Spinach
This air-fryer salmon recipe is my favorite. The dish is healthy, affordable, fast and delicious. —Susan Hall, Sparks, Maryland
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Day 12: Cumin-Spiced Lentil Burgers
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, PennsylvaniaGoes Great With: Basil Dill Coleslaw
Let us help you plan dinner. Our seasonal, weekly meal plan ideas have every craving covered.
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Day 13: Spicy Cowboy Chili
Toasting the peppers for this chili releases their earthy flavors – but do wear gloves when handling dried peppers and seeds. — Rachel Sprinkel, Hilo, Hawaii
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Day 14: Cauliflower Alfredo
My family loves this quick and healthy cauliflower Alfredo sauce on pasta. —Shelly Bevington, Hermiston, Oregon
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Day 15: Pesto Vegetable Pizza
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.
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Day 16: Caribbean Shrimp & Rice Bowl
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
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Day 17: Terrific Turkey Meat Loaf
You'll love this moist, tender entree. Not only is it loaded with flavor, but it's low in carbohydrates and saturated fat. —Wanda Bannister, New Bern, North Carolina
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Day 18: Oven-Fried Chicken Drumsticks
This fabulous recipe uses Greek yogurt to create an amazing marinade that makes the chicken incredibly moist. No one will guess that it has been lightened up and is not even fried! — Kim Wallace, Dennison, Ohio
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Day 19: Smoked Brisket
This smoked brisket recipe is always a crowd favorite—it really melts in your mouth! —Jodi Abel, La Jolla, California
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Day 20: One-Dish Ground Turkey Sweet Potato Skillet
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, GeorgiaGoes Great With: Broccoli with Yellow Pepper
Looking for recipe inspiration? Here’s 36 brand-new recipes to try this month.
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Day 21: Easy Chana Masala
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
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Day 22: Crispy Almond Tilapia
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
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Day 23: Baked Chicken Chimichangas
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
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Day 24: One-Pot Meaty Spaghetti
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
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Day 25: Slow Cooker Pork Chops
Everyone will enjoy these fork-tender, slow-cooker pork chops with a creamy, light gravy. Serve with a green vegetable, mashed potatoes and coleslaw or a salad. These are the best slow cooker pork chops. —Sue Bingham, Madisonville, TennesseeGoes Great With: Roasted Sweet Potatoes with Dijon & Rosemary
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Day 26: Tofu Chow Mein
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
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Day 27: Greek Fish Bake
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
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Day 28: Confetti Kielbasa
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
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Day 29: Slow-Cooker Thai Peanut Noodles
I like to serve these Thai peanut noodles with green onion or cilantro for pops of color and fresh flavor. —Catherine Cebula, Littleton, Massachusetts
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Day 30: Vegetarian Enchilada Bake
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
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Day 31: Easy Salisbury Steak
This easy Salisbury steak recipe can be made in 25 minutes or made ahead and reheated with the gravy in the microwave. I often double the recipe and freeze a batch for busy nights. —Carol Callahan, Rome, Georgia
Originally Published: December 31, 1969
