The Most Flavorful January Healthy Eating Meal Plan (2024)

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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.

1/31

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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Goes Great With: Lemon Parmesan Orzo

2/31

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

Goes Great With: Creamy Cauliflower Pakora Soup

3/31

Goes Great With: Parmesan Roasted Broccoli

4/31

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

Goes Great With: Crispy Baked Wontons

5/31

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, California

Goes Great With: Cheese Smashed Potatoes

Also check out these 31 slow-cooker recipes for January.

6/31

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

Goes Great With: Carrot Brown Rice Pilaf

7/31

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.

8/31

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.

9/31

Day 9: Down-Home Pork Chops

Zippy sauce adds personality to these otherwise straightforward brown sugar pork chops. —Denise Hruz, Germantown, Wisconsin

Goes Great With: Mashed Peppery Turnips

10/31

Sheet-Pan Chicken and Vegetables

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

Goes Great With: Roasted Rosemary Baby Carrots

11/31

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

Goes Great With: Cauliflower Mash

12/31

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, Pennsylvania

Goes Great With: Basil Dill Coleslaw

Let us help you plan dinner. Our seasonal, weekly meal plan ideas have every craving covered.

13/31

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

Goes Great With: Moist Red Pepper Cornbread

14/31

Day 14: Cauliflower Alfredo

My family loves this quick and healthy cauliflower Alfredo sauce on pasta. —Shelly Bevington, Hermiston, Oregon

Goes Great With: Green Beans with Shallots

15/31

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.

Goes Great With: Feta Romaine Salad

16/31

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

Goes Great With: Honey-Pecan Kiwi Salad

17/31

Goes Great With: Confetti Quinoa

18/31

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's been lightened up and not even fried! — Kim Wallace, Dennison, Ohio

19/31

Day 19: Smoked Brisket

This smoked brisket recipe is always a crowd favorite—it really melts in your mouth! —Jodi Abel, La Jolla, California

20/31

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, Georgia

Looking for recipe inspiration? Here’s 36 brand-new recipes to try this month.

21/31

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

Goes Great With: Shredded Gingered Brussels Sprouts

22/31

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

Goes Great With: Thymed Zucchini Saute

23/31

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

Goes Great With: Sweet Pepper Skillet

24/31

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

Goes Great With: Shaved Brussels Sprout Salad

25/31

26/31

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

Goes Great With: Spicy Edamame

27/31

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

Goes Great With: Steamed Kale

28/31

Confetti Kielbasa Skillet

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

Goes Great With: Squash Apple Soup

29/31

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

Goes Great With: Sugar Snap Pea Stir-Fry

30/31

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

Goes Great With: Snappy Green Beans

31/31

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

Goes Great With: Warm Tasty Greens with Garlic

Peggy is a Senior Food Editor for Taste of Home. In addition to curating recipes, she writes articles, develops recipes and is our in-house nutrition expert. She studied dietetics at the University of Illinois and completed post-graduate studies at the Medical University of South Carolina to become a registered dietitian nutritionist. Peggy has more than 20 years of experience in the industry. She’s a mom, a foodie and enjoys being active in her rural Wisconsin community.