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Healthy Meals for 2015

January 2015
Jump-start your year with this sample meal plan. See how you can make healthy snacks, sides, and our recipes work together!

Breakfast

Huevos Rancheros

  • Calories290
  • Carbohydrate42

1 serving Huevos Rancheros

1½ kiwis, peeled and sliced

½ cup nonfat vanilla yogurt

1 cup coffee with:

  • 1 tablespoon fat-free half and half (if desired)
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Lunch

Chicken, Pasta, and Spinach Soup

  • Calories430
  • Carbohydrate51

1¼ cups Chicken, Pasta, and Spinach Soup

8 baby carrots

2 tablespoons hummus

1 small apple

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Afternoon Snack

Popcorn and Veggies

  • Calories195
  • Carbohydrate17

3 cups 94% fat free popcorn

1 cup fresh broccoli florets with:

  • 2 tablespoons ranch dressing
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Dinner

Grain Salad with Roasted Cauliflower and Sweet Potatoes

  • Calories485
  • Carbohydrate56

1¼ cups Roasted Cauliflower, Onion, and Sweet Potatoes

Salad made with:

  • 2 cups baby spinach or other salad greens
  • 2/3 cup cooked quinoa
  • 1 ounce part-skim mozzarella cheese or reduced-fat feta cheese
  • 1 tablespoon oil and vinegar dressing (homemade)

*If desired, serve roasted vegetables over the salad.

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Evening Snack

Orange and Almonds

  • Calories170
  • Carbohydrate19

1 orange

2 tablespoons dry roasted, unsalted peanuts

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Adjust the Plan

Tips for adjusting the calories and carbohydrates in this month's meal plan.

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Nutrition Information for the Meal Plan

  • Calories 1570
  • Carbohydrate 185 g
  • Protein 75 g
  • Fat 64 g
  • Saturated Fat 14.5 g
  • Cholesterol 280 mg
  • Sodium 2100 g
  • Dietary Fiber 35 g

Photo: Chicken, Pasta, and Spinach Soup from Diabetes Carb Control Cookbook. Photographer: Kelly Campbell.

Featured Cookbook

The Diabetes Carb Control Cookbook

by Nancy S. Hughes

Make mealtime math a thing of the past! This innovative collection combines cookbook, meal planner, and carb counter into a seamless system for people with diabetes. Each recipe is designed to provide 15 grams of carbohydrate per serving.

Featured Article

Back on Track in 2015

The beginning of a new year is a great time to start working toward a healthier you!

Meal Makeover

Pack A Healthy Lunch

One easy way to improve your diet is to start bringing a healthy lunch from home.

Adjusting the Meal Plan

See how you can adjust the amount of carbohydrate and calories in this month's meal plan.

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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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See More Meal Plans

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

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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.

Calculate My Calories

*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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