The new year is here, and it’s a great opportunity for a fresh start!

A lot of people are making their lists of New Year’s resolutions, and losing weight is one of the top New Year’s resolutions people make. Especially because weight gain is common during the holidays.

However, most people don’t actually stick to their resolution and don’t reach their weight loss goal. 

And it’s not because it’s not possible. It’s because they make it impossible for themselves, by making crazy goals that could only be reached by starvation and torturing themselves, so obviously, they’re not able to do that long-term. 

Restrictive diets are not the key to your weight loss goal. You need to eat healthy foods, do physical activity, and make a healthy plan that you can do long-term.

When you set realistic goals, and make a healthy weight loss plan (that focuses on healthy eating), you can definitely achieve your weight loss goals, and you will also be able to stay on track, instead of giving up. A healthy diet plan isn’t there only to help you lose weight – it’s there to help you do it in a way that is sustainable. You want to be able to maintain a healthy weight after you get to your desired weight.

So, in this post, I’m giving you a healthy weight loss plan, as well as some tips for losing weight in a healthy way.

Best New Year Weight Loss Plan

First of all, let’s start with some tips for losing weight.

• Think about portion sizes, especially for the more calorie-heavy foods.

• Eat healthy foods. Get rid of processed foods, junk food, foods with added sugar, fast foods, etc., and eat lean protein, veggies, fruits, and healthy fats. Making better food choices is the key to getting the results you want.

• Drink lots of water every day. It has tons of health benefits and helps you lose weight.

• Exercise. Doing physical activity will help you lose weight faster, and get in better shape. Don’t feel like you need to go to the gym if you don’t like that – you can also run, go to a spin class, work out at home, play tennis, do aerobic activity, whatever works for you.

• Don’t starve yourself. Eating enough food and fueling your body with the nutrients it needs will help you lose weight in a healthy way, and it will help you do it long-term and stay on track for as long as you want.

• Meal planning in advance can help you stay on track – also try to meal prep for a few days a week as it will help you when you don’t have time to cook.

Now, let’s get into the weight loss plan.

To help you get started, I’m going to give you an example of what a healthy weight loss plan could look like. I will give you some breakfast, lunch, snack, and dinner ideas, and you can use this as an inspiration for creating your own weight loss plan.

In order to lose weight, you need to burn more calories than you eat, and since everybody is different, the number of calories you’ll need to eat and burn in a day will be different for everyone. 

To figure out how much your body burns just by existing, calculate your BMI with an online calculator, and then go from there.

However, that’s only if you want to count calories, and it’s not necessary. You can lose weight without counting calories, by simply eating healthy foods and working out.

Breakfast 

Breakfast Scramble with 2 Eggs

310 calories

• 2 cups Leafy greens, spinach, raw – 14 calories

• ½ Onion, yellow – 27.5 calories

• ½ Bell pepper, orange – 12 calories

• ⅓ cup Cheese, shredded, mozzarella – 112 calories

• 2 Egg, large – 144 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

Instructions:

1. Chop onion & bell pepper.

2. Spray a pan with an oil spray.

3. Stir fry onion and bell pepper ~5 minutes on medium heat.

4. Crack in eggs for ~2 minutes, until egg has mostly cooked through.

5. Add spinach and cheese ~1 minute, or until spinach has wilted.

6. Top with seasonings.

7. No dairy? Use a dairy-free cheese, avocado, or oil.

English Muffin Egg Sandwich with Cheese

STARCH

247 calories

• 1 English muffin, whole wheat – 120 calories

• 1 Egg, large – 72 calories

• ½ oz Cheese, sliced cheese, full fat/ regular – 55 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

Instructions:

1. Spray a pan with an oil spray. Crack in egg and fry to desired consistency. Add seasonings.

2. Toast English muffin.

3. Add egg and cheese to English muffin.

4. No dairy? Use avocado. Gluten free? Use gluten free bread or English muffin.

Guac Bagel with Salad

STARCH

310 calories

• ½ Bagel, regular, whole wheat – 155 calories

• 2 cups Leafy greens, spinach, raw – 14 calories

• ½ Bell pepper, red – 18.5 calories

• ¼ cup Guacamole – 105 calories

• 1 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) – 17.5 calories

• 1 tsp Red pepper flakes, dash – 0 calories

Instructions:

1. Toast bagel, top with guac and red pepper flakes.

2. Mix salad with combining spinach, pepper (chopped), and dressing.

3. Gluten free? Use a gluten free bagel or bread.

Overnight Oats with Berries

425 calories

• 6 oz Yogurt, plain, Greek, 2%, from tub – 127.5 calories

• ¾ cup Milk, skim, non-fat – 67.5 calories

• 1 cup Raspberries, frozen, not sweetened – 80 calories

• ½ cup Oatmeal, dry oats (uncooked) – 150 calories

Instructions:

1. Combine oats, milk, yogurt, berries.

2. Let sit in container with lid (like a Ball jar) overnight.

3. No dairy? Use a dairy free yogurt, and milk.

Lunch

Asian Inspired Chicken Bowl

FRUIT

324 calories

• 3 oz Chicken breast, boneless, skinless, raw – 95 calories

• 1 cup Mixed greens – 10 calories

• ½ cup Mandarin oranges, canned – 47 calories

• ⅛ cup Cashews (cups) – 98 calories

• ½ cup Cabbage, shredded – 11 calories

• ½ cup Carrots, shredded or julienned – 22.5 calories

• 1 Tbsp Cilantro – 0 calories

• 1 Tbsp Peanut sauce – 40 calories

Instructions:

1. Spray pan with an oil spray.

2. Slice chicken into small pieces.

3. Cook chicken pieces on medium heat for about 7 minutes, flipping slices over mid way through, until cooked through. 

4. Chop up cilantro.

5. Combine all ingredients in a bowl.

6. No chicken? Use beef, tofu, or soybeans.

7. Peanut sauce: I like the Whole Food’s 365 brand, or Trader Joe’s peanut vinaigrette (in their refrigerated section). But any peanut sauce you find is fine. If you prefer to make your own, here’s a recipe: minimalistbaker.com/5-ingredient-peanut-sauce/

Chickpea Avocado Salad

STARCH

448 calories

• 1 Avocado, small – 233 calories

• 1 tsp Olive oil (tsp) – 40 calories

• 1 tsp Pesto (tsp) – 27 calories

• ¼ Onion, red – 13.75 calories

• ½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories

• 1 tsp Red pepper flakes, dash – 0 calories

• 1 Salt, dash – 0 calories

• 1 Basil, dash – 0 calories

Instructions:

1. Dice red onion and cube avocado 

2. Mix oil, pesto, chickpeas, red onion & seasonings to make the chickpeas salad

3. If making this recipe before eating it: pour lemon juice over salad to keep from browning

4. No dairy? Use a dairy-free pesto, available at most stores.

Asparagus and Mozzarella Chicken

324 calories

• 2 cups Asparagus spears, chopped – 54 calories

• 6 oz Chicken thigh, boneless, skinless, raw – 190 calories

• 1 oz Cheese, sliced, mozzarella, full fat/ regular – 80 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

Instructions:

1. Spray pan with an oil spray.

2. Cut off hard ends of asparagus.

3. Cook chicken for 6-7 minutes on each side. 

4. Add in asparagus for the last 5 minutes of cooking. Add seasonings. 

5. Top chicken with cheese, and let melt for 1 minute before eating.

6. No dairy? Use a dairy-free cheese or 1/2 an avocado. Plant based? Use fish or tofu.

Avocado, Tomato and Balsamic Chicken

386 calories

• 6 oz Chicken breast, boneless, skinless, raw – 190 calories

• ½ Avocado, small – 116.5 calories

• 1 Tomato, medium – 22 calories

• 2 cups Leafy greens, lettuce, raw – 10 calories

• 1 Salt, dash – 0 calories

• 1 Tbsp Balsamic glaze – 30 calories

• 1 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) – 17.5 calories

Instructions:

1. Spray pan with an oil spray.

2. Sear chicken (cook) for 2 minutes on each side, at low heat.

3. Cook for another 5 minutes on each side, at low heat.

4. Chop tomato and avocado into small pieces.

5. Add mixture on chicken breast and drizzle with balsamic glaze.

6. Make side salad with lettuce and vinaigrette.

7. Add salt to chicken and salad.

8. No chicken? Use tofu.

9. Note: I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole
   Foods, etc. all have good light dressings.

Snacks

• 1 Apple 1/8 Cup Nuts

FRUIT

177 calories

• 1 Apple, small – 77 calories

• ⅛ cup Nuts – 100 calories

Mango Spinach Smoothie

132 calories

• 1 cup Leafy greens, spinach, raw – 7 calories

• ¼ Zucchini, medium – 8.25 calories

• ¼ cup Celery stalks, chopped in half – 4 calories

• ½ cup Mango, frozen, chunks – 45 calories

• ½ Banana – 52.5 calories

• ½ cup Almond milk – 15 calories

• ½ tsp Vanilla – 0 calories

Instructions:

1. Combine all ingredients in a blender with ice.

2. Blend until smooth.

1 Cup Baby Carrots & Guac

150 calories

• 1 cup Carrots, baby – 45 calories

• ¼ cup Guacamole – 105 calories

Instructions:

1. Dip carrots in guac.

2. Note: You can use a single-serving packet instead of 1/4 cup guac instead, if you prefer!

2% Plain Greek Yogurt with Frozen Berries & 1/8 Cup Nuts

290 calories

• 1 Yogurt, plain, Greek, 2%, single-serving container – 110 calories

• 1 cup Raspberries, frozen, not sweetened – 80 calories

• ⅛ cup Nuts – 100 calories

Instructions:

1. Add nuts and berries to yogurt

2. No nuts? Use seeds. No dairy? Use a dairy-free yogurt.

Dinner

“Dirty” Cauli Rice

407 calories

• 2 cups Cauliflower rice, raw (already riced) – 76 calories

• ¼ cup Celery stalks, chopped in half – 4 calories

• ¼ Bell pepper, red – 9.25 calories

• ¼ Onion, yellow – 13.75 calories

• 4 oz Ground beef, 90% lean, raw – 185 calories

• 1 Tbsp Olive oil (Tbsp) – 119 calories

• 1 Garlic salt, dash – 0 calories

• 1 Paprika, dash – 0 calories

• 1 Cumin, dash – 0 calories

• 1 Pepper, dash – 0 calories

Instructions:

1. Dice celery, peppers, and onion.

2. Add oil to pan.

3. Stir fry veggies on medium heat, ~4 minutes.

4. Add in beef for another 4-5 minutes, stirring until no longer pink.

5. Add cauli rice for another 5 minutes, sritting, until you see some browning.

6. Top with seasonings.

7. No beef? Use ground turkey, tofu, or beans.

Chicken, Veggies & Pasta

431 calories

• 6 oz Chicken breast, boneless, skinless, raw – 190 calories

• ½ cup Pasta, cooked – 100 calories

• 1 Bell pepper, red – 37 calories

• ½ cup Broccoli – 15.5 calories

• 2 Uncured bacon, slice – 88 calories

• 1 Garlic salt, dash – 0 calories

• 1 tsp Red pepper flakes, dash – 0 calories

Instructions:

1. Cook pasta as instructed on package.

2. Chop pepper and broccoli into small pieces. Slice chicken into strips. Cut bacon into small pieces with kitchen sheers.

3. Spray a pan with an oil spray. Cook chicken and bacon for 8 minutes on low heat, stirring occasionally.

4. Add in veggies for another 5-10 minutes, until everything is cooked through. Add in seasonings.

Loaded Rainbow Veggie Chili with Rice

363 calories

• ¼ Onion, yellow – 13.75 calories

• ¼ cup Celery stalks, chopped in half – 4 calories

• ½ Zucchini, medium – 16.5 calories

• ½ Bell pepper, orange – 12 calories

• ½ cup Canned, diced tomatoes – 25 calories

• ½ cup Rice, brown, cooked – 120 calories

• 4 oz Ground turkey, 93% lean, raw – 172 calories

• 1 Chili seasoning, dash – 0 calories

• 1 Garlic salt, dash – 0 calories

Instructions:

1. Cook rice as instructed on package.

2. Chop zucchini and peppers. Dice celery and onion.

3. Spray a pot with an oil spray.

4. Stir fry celery and onion ~6 minutes on lowest heat.

5. Add in ground turkey ~6 minutes, until cooked through (no longer pink).

6. Add in zucch
   ini and peppers ~5 minutes.

7. Add in rest of ingredients (besides rice). Let simmer for as long as possible.

8. Top with seasonings.

Pecan Crusted Salmon Sheet Pan

496 calories

• 4 oz Salmon fillet – 200 calories

• 7 Red potatoes, small – 128 calories

• 1½ cups Green beans – 58.5 calories

• 2 Tbsp Pecans (Tbsp) – 94 calories

• 1 Tbsp Dijon mustard – 15 calories

• 1 Garlic salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

Instructions:

1. Preheat oven to 425 degrees F.

2. Line a baking sheet with parchment paper & spray it with an oil spray.

3. Place salmon on the baking sheet.

4. Spread mustard onto the top of the salmon.

5. Add pecans to a plastic bag, and then crush them with a hard object, e.g. an ice cream scoop. Then add on top of the salmon.

6. Chop the potatoes in halves.

7. Add the green beans and potatoes to the baking sheet in a single layer. Top with garlic salt & pepper.

8. Bake for 25 minutes, mixing veggies halfway through.

9. No nuts? Use seeds. Roasted & salted nuts or seeds is fine.

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