New Year 30 Day Low Fat Meal Plan You Can Actually Stick To

The New Year is here, its time to turn the final 365th page of 2019 and start this year with a bang. Start this New Year by keeping all the promises you made to yourself by being consistent each and every day until you achieve what you set out to do. By setting mini goals and gradually making small changes it will help keep you energized throughout 2020. Taking small baby steps in your health and fitness journey each and every day will lead to higher success and sustainability long-term. With that being said it’s best to slowly incorporate these meals into your current diet and slowly taper off the unhealthy junk each week in order to keep going strong well after February rolls around. Structure your habits into a daily routine each day, committing to waking up a little earlier to get your meals ready for the day and putting aside some time each day to meditate, run or hit the gym. Setting aside small amounts of time each day will get you into a new routine that will soon become second nature.

Preparation is key in forming healthy habits that become automatic over time. Meal prepping your meals ahead of time for the week ahead will not only save you time and money but will also help you avoid temptation throughout the day because you will be armed with delicious meals when cravings arise. Because living a healthy good life shouldn’t feel like a chore but rather something that’s enjoyable, these recipes can be made in 45 minutes or less. I might also add that finding the right foods that fuel your body specifically is key, if something doesn’t work for you and your body, switch it out for an alternative. Keep track of your progress each week by writing it down in a planner, in the end it’s all about eating well and feeling your absolute best.   

These meals are filled with motivation, ease and incredibly delicious recipes that will help you lose those extra pounds and live a more healthful, energized lifestyle throughout the entire year. Cheers to a New Year with healthy eating habits that stick, motivating workouts and a new healthy lifestyle that will turn your New Years Resolution into a success.

The idea behind a low-fat diet is to choose your fat sources wisely. By choosing “healthy fat” options oppose to empty calories and processed foods you will keep your body satiated, improve your gut and heart health and keep your metabolism functioning at an optimal level. It’s often associated that dieting or “low fat” translates to starving yourself and skipping meals but that is actually the opposite approach to seeing results and maintaining a healthy weight long-term. I personally eat a high protein diet with a variety of healthy fats and a moderate amount of carbs. This diet works wonders for me and my body and every couple of weeks I will incorporate different foods and tweak the intake amount of each food to keep my body from burning out on the same thing day after day. It’s best to incorporate a wide range of nutritious foods to ensure your getting adequate amounts of each nutrient. A healthy lifestyle should never feel as if your missing out which is why I created this low fat meal plan to guide you in forming healthy habits and help you in reaching your New Year health goals.

Each week you are going to alternate between your two breakfast choices, choose 2 out of the 3 dinner options to prepare for the week and choose from the snack choices listed for in between meals when your feeling hungry. Once a week have a meal of your choice and a dessert that you enjoy but keep it in moderation so you don’t completely derail your progress. Try to stay clear of fried foods and meals with heavy sauces. The start of a New Year is the opportunity for a fresh clean slate while also making yourself a priority this year and every year thereafter.

Week 1

Breakfast (Choose 1 option each day)

1. Protein packed Oatmeal

  • Rolled or Steel cut old fashioned oats, mix with water, sprinkle of fresh blueberries, teaspoon of peanut butter, 1 scoop of protein powder, sweeten with Stevia

2. Chia Banana Protein Smoothie

  • 1-2 scoops of whey protein powder (you can also substitute for a plant based protein), a few slices of fresh banana, sprinkle in some chia seeds and a handful of spinach, mix with water or almond milk, add ice and blend

Lunch & Dinner (Choose 2 options to prepare for the week)

3. Baked Pesto Chicken with Roasted Tomatoes

  • Boneless Skinless Chicken Breast, Basil Pesto (pro tip: if you make your pesto homemade you can put it in a mason jar and freeze it and it will keep in the freezer for months and will always be on hand when you need it!), sea salt, pepper, and fresh tomatoes on the vine or cherry tomatoes
  • Place the chicken and tomatoes on a lined sheet pan, top chicken with pesto and season everything with sea salt and pepper
  • Bake both in the oven on a sheet pan on 375 degrees, use cooking spray
  • Pair with brown rice & fresh avocado

4. Turkey Spinach Wrap

  • Smoked turkey deli meat, fresh tomatoes, spinach, avocado, low fat mozzarella cheese, wrap with a spinach or whole wheat tortilla, 2 tablespoons of Primal Kitchen Ranch dressing

5. Slow Cooker Chili Lime Cilantro Chicken

  • Boneless Skinless Chicken Breast, red potatoes, carrots, salt, pepper, fresh lime juice, chili powder, sprinkle of cinnamon, smoked paprika, fresh garlic and cilantro. Season chicken to your liking. Turn the cooker on low and cook until the chicken is tender and delicious.


6. Hummus with fresh vegetables

  • Bell peppers, carrots or black bean tortilla chips

7. Trail Mix

  • You can go to the farmers market and create your own mix! A great go to mix: sunflower seeds, pumpkin seeds, almonds, cashews and pistachios. Portion out your trail mix into zip lock bags for the week so you will have them ready to grab and go. Pro tip: Roast your nut mixture with a sprinkle of cayenne pepper and cinnamon for extra flavor and to add a little kick.

Week 2

Breakfast (Choose 1 option each day)

8. Vegetable egg-white scramble

  • 3-4 Egg whites and any fresh vegetables you have on hand, season to taste, cook with baking spray and you can also wrap your eggs in a whole grain or spinach tortilla wrap for on the go

9. Blueberry Peanut Butter Smoothie

Lunch & Dinner (Choose 2 options to prepare for the week)

10. Carrot & Hummus Vegetable Wrap

  • Thinly sliced or grated carrots, hummus, fresh spinach, arugula, avocado, wrap in a whole grain tortilla or spinach tortilla, you can also add thinly sliced granny smith apples for a sweet crunch
  • Saute your carrots with garlic, salt & pepper

11. Sheet Pan Chicken Fajitas

  • Boneless Skinless Chicken Breast, sliced red, orange & yellow bell peppers, sea salt, pepper, chili powder, fresh minced garlic, paprika, juice of 1 lime, 1 yellow onion
  • Place the bell peppers and onions on a sheet pan lined with foil, drizzle with coconut oil, sea salt & pepper. Broil until slightly charred and al dente.
  • Slice the chicken into quarter inch pieces, season with the chili powder, paprika, and minced garlic, drizzle with coconut oil, sea salt & pepper and place the chicken slices on top of the charred bell peppers and onions. Broil the chicken until tender & juicy. Squeeze lime over chicken as soon as you pull it out the oven.
  • Top your fajitas with fresh Pico de Gallo, avocado & shredded lettuce
  • Wrap the chicken fajitas in a spinach or whole wheat tortilla

12. Baked Cod with Roasted Vegetables

  • Fresh Cod, baby potatoes, cherry tomatoes, 1 purple onion, (butternut squash would also be great roasted with the vegetables), Seasoning mix: sea salt, red pepper flakes and sprinkle of paprika. You will also need capers, minced garlic & fresh lemon juice for the fish.
  • Grab your baby potatoes along with your sliced onion (thick slices) and add both to a sheet pan, drizzle with coconut oil and bake at 400 degrees until the potatoes are fork tender. Remove from oven and add the fresh cod to the sheet pan and sprinkle the seasoning mix over everything. Add the fresh garlic and capers on top of the cod. Drizzle with coconut oil.
  • Bake in the oven until the cod is cooked (about 10 or so minutes)


13. Yogurt

  • Non-fat Greek yogurt, top with almonds, fresh fruit and sweeten with stevia

14. Air Popped Popcorn

  • Some great toppings for your popcorn: sea salt, sriracha seasoning or cocoa powder with a drizzle of 100% raw honey for a sweeter flavor (Skinny Pop is a great popcorn brand and comes in small snack size bags)

15. Roasted Chick peas

  • Chickpeas, garlic powder, cayenne pepper & sea salt
  • Add chickpeas to a lined sheet pan and top with seasoning mix and drizzle with coconut oil
  • Roast in the oven at 450 degrees until nicely browned and crunchy

Week 3

Breakfast (Choose one option each day)

16. Chicken Sausage Breakfast Scramble

  • Lean Chicken Sausage, Egg Whites, fresh vegetables, sea salt, pepper, pair with 1-2 slices of Ezekiel Bread

17. Mixed Berry Protein Smoothie

Lunch & Dinner (Choose 2 options to prepare for the week)

18. Pan Seared Chili Honey Salmon

  • 1 pound fresh salmon fillet, Chili Honey Sauce: 3 tablespoons low sodium soy sauce, sea salt, pepper, 1 tablespoon fresh garlic, sprinkle of red chili flakes, 1 teaspoon chili powder and 1 tablespoon of 100% pure raw honey
  • Pan sear your salmon with cooking spray until a nice crust is on the outside (2-3 minutes). Top the salmon with the Chili Honey Sauce and finish in the oven until the center is moist (about 6-10 minutes)
  • Pair your salmon with jasmine rice and fresh vegetables

19. Chicken Caesar Wrap

  • Chicken (Frozen cooked chicken works great here), spinach tortilla, reduced fat shredded Parmesan cheese, romaine lettuce, and Primal Kitchen Caesar dressing

20. Baked Lemon Garlic Chicken

  • Boneless Skinless Chicken Breast, Seasoning mix: sea salt, pepper, 3-4 tablespoons of fresh lemon juice, Italian seasoning, 1 tablespoon of 100% raw honey and minced garlic, teaspoon lemon zest
  • Mix together seasoning mixture and drizzle over chicken breasts
  • Bake on 400 degrees until tender & juicy (about 20-30 minutes)
  • Pair with Quinoa or brown rice and vegetables


21. Brown rice sushi

  • Fresh fish, avocado, and vegetables (stick to light condiments such as soy sauce and stay clear from deep fried options and skip the cream cheese)

22. Fresh fruit with Peanut Butter

  • Apples and/or peaches

23. Tuna Dip with Black Bean Tortilla Chips

  • Packaged or canned tuna in water, add avocado, Walden Farms mayonnaise, sea salt and pepper.
  • Mix everything together and pair with black bean tortilla chips or fresh vegetables

Week 4

Breakfast (Choose one option each day)

24. Egg White Avocado Toast

  • 2 slices of whole grain or wheat bread, topped with avocado and egg whites (you can also add smoked salmon on top as well)

25. Chocolate Blueberry Smoothie

  • 1-2 scoops of chocolate protein powder, 1 tablespoon of peanut butter, fresh or frozen blueberries, handful fresh spinach, chia seeds, mix with water or almond milk, sprinkle of cinnamon, ice and blend

Lunch & Dinner (Choose 2 options to prepare for the week)

26. Cilantro Lime Shrimp Tacos

  • 1 pound of shrimp, cilantro, sea salt, pepper, Seasoning mix: garlic powder, chili powder & cayenne pepper, whole wheat tortillas, avocado, Pico de Gallo
  • Toss shrimp in seasoning mix & saute on medium high heat until cooked
  • Grab your whole wheat tortillas and assemble your tacos, top with avocado, cilantro and fresh Pico de Gallo  

27. Buffalo Chicken Wrap

  • Chicken (Frozen cooked chicken works great here), shredded lettuce, tomatoes, whole wheat tortillas, avocado, Franks hot pepper sauce, Walden Farms Mayonnaise, low fat mozzarella cheese, sea salt and pepper
  • Mix Walden Farms Mayonnaise with Franks hot pepper sauce, sea salt and pepper to make a spread
  • Spread your buffalo mix on the tortilla and assemble your wrap
  • Top with the shredded lettuce, tomatoes, mozzarella cheese & avocado

28. Chicken Avocado Pesto Pasta

  • Boneless Skinless Chicken Breast, avocado, zucchini or whole grain noodles, basil pesto, cherry tomatoes, sea salt, pepper, Italian seasoning, reduced fat Parmesan Cheese
  • Place your chicken in a saute pan, add your seasonings, drizzle with coconut oil and cook until juicy and tender
  • Cook your pasta with a few pinches of sea salt until al dente. If using zucchini noodles, saute noodles in a skillet with fresh garlic.
  • Drain pasta and toss in the basil pesto, cherry tomatoes and Parmesan Cheese
  • Assemble your pasta with the sliced chicken breast and avocado on top


29. Guacamole with fresh vegetables and/or black bean tortilla chips

30. Bare sweet potato chips

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