There’s something I need to tell you: I kind of hate New Year’s resolutions about food. Don’t get me wrong, it’s part of my job as a food editor to write healthy recipes, demystify nutrition guidelines and give realistic advice on how to put those guidelines to work, and I love all of that. But the ‘new year, new you’ mindset rubs me the wrong way. Making a small change or establishing a new habit can be a great way to get healthier—as long as you have a realistic plan of action and good reasons for doing so. But, trying to overhaul your entire diet in one day, or deciding to cut out a huge number of your favorite foods for a month or two? That’s a little ridiculous (and probably not actually healthy). Plus, what’s so special about January 1? Any day is a good day to start taking small steps toward a healthier life.
Still, I understand the motivational swell of the new year is very real, and I’m totally on board with committing to healthy, sustainable eating habits (or just continuing the healthy habits you already have in place). One thing that makes healthy eating so much easier is having an arsenal of simple, balanced meals to choose from. So, as part of the SELF New Year’s Challenge, I came up with 49 recipes that fit the bill.
Below, you’ll find 13 breakfasts, 13 lunches, 14 dinners, and 9 snacks that will help you stay on track with your healthy living goals. All of the recipes have a dietitian-approved balance of carbs, protein, and fat, in accordance with the current USDA dietary guidelines. Several of the recipes are gluten-free, so there’s a separate list for all of those recipes. And, because many of our #TeamSELF fans have asked for meatless recipes in the past, we made sure to include 12 meat-free lunch and dinner recipes (all of the breakfast recipes are meat-free!).
We didn’t turn the recipes into a meal plan, because we know that everybody’s needs and preferences are so different when it comes to food. But, if you find meal plans helpful, we created this printable PDF that makes it super easy to create your own plan and grocery list.
These 13 easy weekday breakfasts will get you out of bed in the morning.
Quick smoothies, oatmeal bowls, and veggie-packed egg breakfasts are just a few of the things you can expect from these healthy, high-protein breakfasts.
Yogurt With Pumpkin Granola
Sage and Spinach Breakfast Bake
Apple and Goat Cheese Sandwich
Savory Parmesan Oatmeal
Chocolate Cherry Egg White Oatmeal
Pumpkin Protein Pancakes
Banana Nut Overnight Oats
Apple Pie Oatmeal
5-Ingredient Green Smoothie
Peanut-Butter-Cup Smoothie
Scrambled Eggs With Chickpeas, Kale, and Parmesan
Chocolate-Peanut Butter French Toast
Basil Feta Egg Sandwich
If you’re always stumped on what to pack for lunch, these 13 make-ahead recipes are here to help.
Here, you’ll find grain bowls, healthy wraps, slow-cooker chili, and more. Get the recipes below.
Chicken, Parsnip, and Pomegranate Salad
Wilted Kale, Chickpea, and Quinoa Bowl With Tahini
Tuna, Apple, and Avocado Wrap
Kale, White Bean, and Goat Cheese Wrap
Swiss Chard Wraps With Chicken and Sweet Potato
Warm Swiss Chard and Farro Salad With Parmesan
Salmon Quinoa Bowl
Slow-Cooker Sweet Potato Chili
Shaved Carrot and Farro Salad With Chicken
Shredded Brussels Sprouts, Farro, and Tuna Salad
Marinated Pear and Fennel With Chickpeas
Sweet Potato Salad With Creamy Avocado Dressing
Green Curry Tofu Rice Bowl
Weeknight dinners should be quick and delicious—these 14 dinner recipes totally fit the bill.
If a sweet potato quesadilla (pictured above) isn’t enough to sell you, there’s also a simple spaghetti and meat sauce recipe, plus several one-pan options.
Warm Spiced Chickpea and Broccoli Wrap
Kale and Sweet Potato Parmesan Quesadilla
Cheesy Sweet Potato White Bean Bake
Parmesan Cauliflower With Chickpeas and Pomegranate
Spaghetti and Meat Sauce
Sheet Pan Salmon With Chard, Apple, and Quinoa
Tomato-Garlic Steamed Cod With Chard and Farro
Baked Potato With Ground Beef and Broccoli
Turkey and Vegetable Chili
Broccoli Cheddar Brown Rice Skillet
Flank Steak Tacos With Cherry Black Bean Salsa
Roasted Pork Loin With Apple Jus and Sweet Potato
Sheet Pan Chicken Breast With Kabocha and Kale
Brussels Sprouts, Black Bean, and Sweet Potato Hash
And, since a life without snacks is no life at all, here are 9 easy snack recipes under 250 calories.
There are quick toast ideas, easy yogurt bowls, and even a 4-ingredient smoothie.
Oh, and because we understand that making all of your own snacks from scratch is sort of overkill (as in, we rarely do it), here are our 13 favorite grocery store snacks, all of which are nutritionist-approved.
4-Ingredient Banana Smoothie
Broiled Figs and Yogurt
Chia Almond Butter Toast
Pizza English Muffin
Maple Cinnamon Chia Pudding
Sliced Pear and Cheddar
Yogurt With Pomegranate and Olive Oil
Hummus Avocado Toast
Yogurt With Quick Apple Topping
For anyone who doesn’t eat meat, 34 of the above recipes are totally meat-free, but still have plenty of protein.
These meals get their protein from beans, cheese, eggs, and tofu, among a few other things.
Yogurt With Pumpkin Granola
Sage and Spinach Breakfast Bake
Apple and Goat Cheese Sandwich
Savory Parmesan Oatmeal
Chocolate Cherry Egg White Oatmeal
Pumpkin Protein Pancakes
Banana Nut Overnight Oats
Apple Pie Oatmeal
5-Ingredient Green Smoothie
Peanut-Butter-Cup Smoothie
Scrambled Eggs With Chickpeas, Kale, and Parmesan
Chocolate-Peanut Butter French Toast
Basil Feta Egg Sandwich
Green Curry Tofu Rice Bowl
Broccoli Cheddar Brown Rice Skillet
Wilted Kale, Chickpea, and Quinoa Bowl With Tahini
Kale, White Bean, and Goat Cheese Wrap
Warm Swiss Chard and Farro Salad With Parmesan
Marinated Pear and Fennel With Chickpeas
Sweet Potato Salad With Creamy Avocado Dressing
Warm Spiced Chickpea and Broccoli Wrap
Kale and Sweet Potato Parmesan Quesadilla
Cheesy Sweet Potato White Bean Bake
Parmesan Cauliflower With Chickpeas and Pomegranate
Brussels Sprouts, Black Bean, and Sweet Potato Hash
4-Ingredient Banana Smoothie
Broiled Figs and Yogurt
Chia Almond Butter Toast
Pizza English Muffin
Maple Cinnamon Chia Pudding
Sliced Pear and Cheddar
Yogurt With Pomegranate and Olive Oil
Hummus Avocado Toast
Yogurt With Quick Apple Topping
And, if you avoid gluten, 35 of the 49 recipes are totally gluten-free (but still delicious)!
All of these options have plenty of protein and healthy carbs, but no gluten.
Green Curry Tofu Rice Bowl
Broccoli Cheddar Brown Rice Skillet
Peanut-Butter-Cup Smoothie
Apple Pie Oatmeal
Chocolate Cherry Egg White Oatmeal
Banana Nut Overnight Oats
Yogurt With Pumpkin Granola
Savory Parmesan Oatmeal
5-Ingredient Green Smoothie
Chicken, Parsnip, and Pomegranate Salad
Wilted Kale, Chickpea, and Quinoa Bowl With Tahini
Swiss Chard Wraps With Chicken and Sweet Potato
Salmon Quinoa Bowl
Warm Swiss Chard and Farro Salad With Parmesan
Slow-Cooker Sweet Potato Chili
Shaved Carrot and Farro Salad With Chicken
Shredded Brussels Sprouts, Farro, and Tuna Salad
Marinated Pear and Fennel With Chickpeas
Sweet Potato Salad With Creamy Avocado Dressing
Cheesy Sweet Potato White Bean Bake
Parmesan Cauliflower With Chickpeas and Pomegranate
Sheet Pan Salmon With Chard, Apple, and Quinoa
Tomato-Garlic Steamed Cod With Chard and Farro
Baked Potato With Ground Beef and Broccoli
Turkey and Vegetable Chili
Flank Steak Tacos With Cherry Black Bean Salsa
Roasted Pork Loin With Apple Jus and Sweet Potato
Sheet Pan Chicken Breast With Kabocha and Kale
Brussels Sprouts, Black Bean, and Sweet Potato Hash
4-Ingredient Banana Smoothie
Broiled Figs and Yogurt
Maple Cinnamon Chia Pudding
Sliced Pear and Cheddar
Yogurt With Pomegranate and Olive Oil
Yogurt With Quick Apple Topping
The SELF New Year’s Challenge also includes four weeks of awesome workouts that you can scale to any ability level, daily emails that will motivate you and guide you through the program, support from SELF editors and other #TeamSELF fans. Sign up now!
