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Balanced Holiday Meals

Nov 2014
Here’s an example of how you can enjoy holiday favorites while keeping a healthy balance in your meal plan.

Nutrition Information for the Meal Plan

  • Calories 1645
  • Carbohydrate 189 g
  • Protein 70 g
  • Fat 74 g
  • Saturated Fat 12.7 g
  • Cholesterol 165 mg
  • Sodium 2095 mg
  • Dietary Fiber 34 g

Photo: Onion, Shallot, and Herb Frittata from The Family Classics Cookbook. Taran Z Photography.

Adjusting the Meal Plan

Our One Day Meal Plan may not exactly fit your individual needs, so we’ve provided some ideas for adjusting the amount of carbohydrate and calories.

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See all of the meal plans that we have published to date.

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Grocery List

A complete list of groceries to save time and help you follow this month's meal plan.

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How Many Calories?

Calculate the number of calories you should eat each day to maintain your present body weight:

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I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house.

I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moderately active.

I am very active every day in addition to doing my usual activities. For example, I walk more than 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's very active.

How Many Calories?

This number estimates how many calories you should eat per day to keep your body weight where it is now.

If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.

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*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.

About Our Meal Plans

Learn about the nutrition guidelines we follow to create our one-day meal plans.

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