This new year’s meal plan comes in handy. You’re covered with easy, healthy meals leading up to the holiday, plus smart joyful menus for New Year’s Eve and New Year.
What’s in store for today:
- Burn Calories and Relax Post-Holiday
- 7-Day Healthy Meal Plan (Dec 30- Jan 5)
- What To Do Now That You Can’t Go On Holiday?
Burn Calories and Relax Post-Holiday
We’re all guilty of overindulging during the holiday season—I know I am! Want to know my ultimate self-care hack? Winding down with a safe, convenient, relaxing infrared sauna blanket at home. I’ve been loving the X-Vcak Sauna Blanket. Its safety features give me peace of mind, with a wrapped heating wire to protect my skin and an automatic power cut-off feature to prevent overheating. It’s been a game-changer for my evenings. These wellness gadgets not only soothe sore muscles and provide a calming escape but also help tackle those extra holiday pounds. Did you know a 40-minute session can burn between 450 and 600 calories, depending on your body weight? That’s like running a 5K—without leaving the comfort of your house!
Ready to try it out? Check out my top picks for the best infrared sauna blankets here and find your perfect match!
Free 7-Day Smart & Joyful Meal Plan (Dec 30-Jan 5)
Food is powerful – it can heal or hurt, energize or drain, and bring joy or leave you feeling low. Choose wisely and let our meal plan guide you, with room for your chai latte, chocolate bar, or healthy dessert. You can swap recipes from our index or filter by your dietary preferences.
MEAL PLAN
This week, meals are designed to:
- Serve 2 on weekdays (easy prep for N Eve/Day)
- Serve 4 on weekends, Christmas Eve/Day (with leftovers for later)
The grocery list covers everything, including pantry staples you may already have. As you go through the recipe notes, you’ll find ingredient breakdowns without pantry items, allowing you to adjust portions, add or remove ingredients, or swap recipes. It’s an easy way to customize your list to fit what’s in your kitchen and what you’re craving.
Day 1
- Breakfast: Apple Pie Overnight Oats – 381 kcal (24g)
- Lunch: 15 Minute Tomato Soup – 326 kcal (7g) (Serve alone or with a side of ciabatta bread)
- Leftovers: This recipe serves 4. Serve for 2 and freeze the remaining portion for busy days.
- Dinner: Ina Garten Meatloaf – 1049 kcal (50g). Serve with roasted vegetables and optionally some mashed potatoes
- Leftovers: Pack slices of meatloaf for tomorrow’s lunch.
Total Calories: 1756 kcal (81g)*
Day 2 – New Year’s Eve
- Breakfast: Blueberry Scones (Ina Garten). Serve alone or with Greek yoghurt – 500 kcal (5g)
- Lunch: Meatloaf with a slice of sourdough bread and a green salad – 1049 kcal (50g) + 150 kcal (5g).
Dinner (Festive):
- Beef Cannelloni with a Rich Tomato Ragu – 313 kcal (22g)
- A hearty, indulgent pasta dish perfect for celebrating New Year’s Eve.
- Serve optionally with a side of Caprese Cherry Tomato Salad and some crusty bread.
Dessert:
- Raspberry Meringue Roulade – 251 kcal (3g)
- A showstopper dessert that’s light and sweet for the occasion.
Drinks:
- Optionally add a touch of festivity with Tuscan Lemonade or Italian Lemonade Soda.
Total Calories: 2263 kcal (85g)*
Day 3: New Year’s Day
Breakfast (Lazy Morning):
- Cinnamon Spiced Apple Pie Overnight Oats – 381 kcal (24g)
- Prepped the night before, this comforting breakfast allows for a slow start.
- Sprinkle with some nuts or dried cranberries for added flavour.
- Otherwise, reuse any leftover Blueberry Scones
Lunch (Reusing Dinner Leftovers):
- Beef Cannelloni (Serve alone or with Mixed Greens) – 313 kcal (22g)
- Enjoy leftover cannelloni with a fresh, zesty salad.
Dinner (Comforting):
- Chicken Casserole with White Wine Sauce – 562 kcal (37g)
- A warm and soothing dish to welcome the new year.
- Pair with Air Fryer Roast Potatoes and Vegetable Crumble as sides.
Dessert:
- Apple & Blackberry Crumble – 591 kcal (7g)
- A classic, cosy dessert to end the day. (Serve alone, with custard, cream or curd).
Total Calories: 1847 kcal (92g)*
Day 4
- Breakfast: Chunky Monkey Baked Oatmeal – 613 kcal (17g)
- Lunch: Wholemeal Wrap with Chicken Casserole. 562 kcal (37g) + 62 kcal (2g). Optionally serve with roasted vegetables
- Dinner: Low-Calorie Tikka Masala – 320 kcal (37g) . Serve either with rice or with naan bread.
- Leftovers: Reserve curry for tomorrow’s lunch.
Total Calories: 1557 kcal (93g)*
Day 5
- Breakfast: Papaya Blueberries Oat Bake 301 kcal (9g)
- Lunch: Leftover Tikka Masala with 1/2 cup cooked basmati rice – 320 kcal (37g) + 105 kcal (2g)
- Dinner: Korean Fried Chicken – 957 kcal (56g). Serve with 1/2 cup cooked basmati rice + 105 kcal (2g) and optionally add some steamed broccoli or other steamed veg.
- Leftovers: Store chicken in a lunch bowl.
Total Calories: 1892 kcal (106g)*
Day 6
- Breakfast: Cranberry and Coconut Energy Bars with a berry smoothie – 237kcal (2.5g) + 125 kcal (4g)
- Lunch: Korean Fried Chicken Bowl with steamed broccoli. – 957 kcal (56g)
- Dinner: Chicken Mushroom & Leek Pie with a side of peas – 546 kcal (23g)
- Leftovers: Save a slice of pie for lunch.
Total Calories: 1865 kcal (85.5g)*
Day 7
- Breakfast: Orange Glazed Raspberry Apple Muffins. Serve with a black coffee, an English tea or with a latte. 234 kcal (5g)
- Lunch: Leftover Chicken Leek Pie with a side salad – 546 kcal (23g)
- Dinner: Maltese Baked Rice (Ross il-Forn) – 574 kcal (25g)
- Leftovers: Reserve baked rice for tomorrow’s lunch.
Total Calories: 1354 kcal (53g)*
*** Footnote
- Print the Shopping List at the bottom.
- Adjust portion sizes or add snacks as needed to meet personal requirements.
- Calorie totals exclude optional add-ons. You can find also the protein in grams next to the calories.
- Lastly, join the conversation! If you’re on Facebook, check out my group “Easy Wholesome Meals – Wellbeing Barista Community” for more tips, ideas, and community support.
Want To Create New Tiny Habits This New Year?
Creating tiny habits is the key to lasting change in 2024. Unlike big resolutions that often fizzle out, tiny habits are small, manageable actions that build momentum over time. Start with something simple, like one press-up before a shower, and adjust as needed to fit your lifestyle. Keep motivation alive with small rewards, like a smile in the mirror or a favourite shower gel. If you struggle, tweak the habit—set reminders, make it easier, or substitute alternative actions. By focusing on consistency over perfection, you’ll see how small changes in daily routines can transform your health, productivity, and happiness.
*** PRINT SHOPPING LIST
Fresh Starts and Festive Feasts: New Year’s Meal Plan
Ingredients
Baking
- 794.5 g plain flour
- 32.2 g baking powder
- 4 tablespoons brown sugar
- 310.82 g caster sugar
- 26 g chia seeds
- 77.2 g chocolate chips
- 0.25 cup walnuts
- 2 tbsp coconut flakes
- 100 g demerara sugar
- 50 g desiccated coconut
- 1.25 oz flour
- 1 cup granulated sugar
- 45 g ground almonds
- 2 cups powdered sugar
- 200 g muscovado sugar
- 18 g ground flaxseed
- Raw raw sugar
- 250 g self-raising flour
- 27.5 g shredded coconut
- 106.21 g sugar
- 50 g sunflower seeds
- 15 ml vanilla extract
wine and spirits
- 0.25 pint White wine
Bread and bakery
- 1 pack wholemeal wrap
Breakfast foods
- 100 g crisped rice cereal
- 2 tbsp honey
- 90 ml maple syrup
- 871.6 g rolled oats
Canned foods
- 2 kg chopped tomatoes
Condiments
- 4 tbsp almond butter
- 3 tsp basil pesto
- 1 tsp coconut oil
- 25.95 g dijon mustard
- 4 cups vegetable oil
- 2 tbsp gochujang paste
- 100 g golden syrup
- 85 g nut butter
- 255 ml olive oil
- 1 tbsp sesame oil
- 4 tbsp soy sauce
- 6 pieces sun-dried tomatoes
- 65 ml sunflower oil
- 1 tbsp tomato paste
- 401.09 g tomato purée
- 1 tbsp vegetable oil
- 3 drops worcestershire sauce
Dairy and eggs
- 1 sheet puff pastry
- 1 cup almond milk
- 565.32 g unsalted butter
- 1 cup buttermilk
- 155.39 g full fat crème fraîche
- 180 ml double cream
- 17 large separated eggs
- 6 tbsp plain fat-free yogurt
- 4 oz gruyere cheese
- 0.33 cup parmesan cheese
- 2.5 cups milk
- 125 g mozzarella cheese
- 50 g parmesan cheese
- 250 g yogurt
- 200 g ricotta cheese
- 110 g shredded Parmesan
- 55 g mature cheddar
- 1.5 cups soya milk
- 1 stick unsalted butter
- 2 tbsp unsalted butter
- 3 tbsp unsalted butter
- 1.5 cup unsweetened soy milk
- 450 ml whipped heavy cream
- 625 ml full-fat milk
Diets and sports nutrition
- 2 scoop protein powder
Drinks
- 2.75 cups apple juice
- 1 tsp lemon juice
- 1 tbsp orange juice
- 6.46 l water
Frozen
- 0.5 cup frozen strawberries
Fruits and vegetables
- 3 bananas
- 30 g basil
- 2 leaves bay leaves
- 2 cups blackberries
- 224.12 g blueberries
- 2 yellow onions
- 1.5 lbs mushrooms
- 190 g celery stalks
- 16 oz button mushrooms
- 1 tbsp fresh chives
- 1 bunch coriander sprigs
- 21 cloves garlic cloves
- 20 g ginger
- 8 large green apples
- 3 red red onion
- 500 g green beans
- 500 g kale
- 1 whole pumpkin
- 0.5 bunch spring onions
- 240 g spinach
- 1 bunch parsley
- 2.5 medium zucchini
Herbs and spices
- 1 tsp cinnamon
- 1 tsp cloves
- 2 tsp ground black pepper
- 2 tsp ground turmeric
- 1 tsp ground coriander
- 1 tbsp garam masala
- 1 tsp ground cumin
- 1 tsp ground ginger
- 1 tbsp oregano
- 1 tsp rosemary
- 1 tsp thyme
- 2 tsp sweet paprika
- 0.5 tsp cardamom
- 1 tbsp garlic
- 1 tsp ginger
- 1 tsp mixed herbs
Instructions
Summarized Instructions for New Year’s Week Meal Plan
Day 1
- Breakfast: Apple Pie Overnight Oats
- Lunch: Tomato Soup (freeze leftovers)
- Dinner: Meatloaf with roasted vegetables (pack leftovers for tomorrow’s lunch)
Day 2 (New Year’s Eve)
- Breakfast: Blueberry Scones with Greek yogurt
- Lunch: Meatloaf with sourdough and salad
- Dinner: Beef Cannelloni, Caprese Salad, crusty bread
- Dessert: Raspberry Meringue Roulade
- Drinks: Tuscan Lemonade
Day 3 (New Year’s Day)
- Breakfast: Apple Pie Overnight Oats (or leftover scones)
- Lunch: Leftover Cannelloni
- Dinner: Chicken Casserole with roast potatoes and crumble
- Dessert: Apple & Blackberry Crumble
Day 4
- Breakfast: Chunky Monkey Baked Oatmeal
- Lunch: Chicken Casserole Wrap
- Dinner: Low-Calorie Tikka Masala (reserve leftovers for lunch)
Day 5
- Breakfast: Papaya Blueberry Oat Bake
- Lunch: Leftover Tikka Masala with basmati rice
- Dinner: Korean Fried Chicken with steamed broccoli (store leftovers for lunch)
Day 6
- Breakfast: Cranberry Coconut Energy Bars with berry smoothie
- Lunch: Korean Fried Chicken Bowl
- Dinner: Chicken Mushroom & Leek Pie (save leftovers for lunch)
Day 7
- Breakfast: Raspberry Apple Muffins with tea or coffee
- Lunch: Leftover Chicken Leek Pie with salad
- Dinner: Maltese Baked Rice (reserve leftovers for tomorrow)
Notes
Breakfasts
Apple Overnight Oats for 2 servings- ¾ cup sweet apple, cut into small bite-size pieces (peeling is optional)
- 1 tablespoon maple syrup
- ¾ cup unsweetened soy milk (or other dairy-free milk of choice)
- 2 tablespoons almond butter (or creamy unsalted cashew butter or ¼ cup toasted almonds)
- ½ teaspoon vanilla extract
- 1 scoop protein powder
- 2 cups all-purpose flour
- 1 stick unsalted butter, cold, grated
- 1 egg, large, lightly beaten
- ½ cup heavy cream, cold
- 1 cup blueberries, fresh or frozen
- heavy cream, for brushing the tops
- raw sugar, for sprinkling the tops
- 2 tablespoons unsalted butter
- 2 lemons, juiced and zested
- 1 cup rolled oats
- 1 papaya, ripe, peeled, seeded, and diced
- ½ cup fresh blueberries (or frozen)
- ¼ cup walnuts (or almonds), chopped
- 1 cup soya milk
- 3 cups water
- 200g butter, softened
- 200g muscovado sugar, light
- 100g golden syrup
- 50g sunflower seeds
- 50g dried cranberries, chopped if large
- 100g sultanas
- 50g desiccated coconut
- 100g crisped rice cereal
- 150g rolled oats
- ½ cup Soya Milk
- ½ cup Frozen Strawberries, halved
- 2g Fresh Blueberries, for garnish
- 1 tsp coconut oil
- ½ tsp chia seeds
- 1 tsp Maple syrup, for sweetening
- 1 tsp shredded coconut, to garnish
- 2 eggs, large
- 250g (9 oz) plain full-fat yogurt
- 1 Tbsp full-fat milk or semi-skimmed
- 175g (6 oz) fresh raspberries
- 150g (5.5 oz) eating apple, such as Cox’s, peeled and chopped into 1cm pieces
- 2 Tbsp caster sugar
- 1 Tbsp orange juice
Lunch / Dinner Recipes
Tomato Soup for 4 servings- 6 sun-dried tomatoes in oil
- 2 garlic cloves, crushed
- 1200g (3 tins) chopped tomatoes
- 500ml (18 fl oz) chicken or vegetable stock
- 150ml (5 fl oz) full-fat milk
- 150ml (5 fl oz) double cream
- 3 teaspoons basil pesto (to serve)
Meatloaf for 6 servings
Raspberry Meringue Roulade for 10 servings
- 2 tablespoons olive oil
- 240g (1) Spanish onion, large, chopped
- 190g (2) Celery stalks, small, diced
- 450g (1 lb) Ground beef
- 450g (1 lb) Ground veal
- 450g (1 lb) Ground pork
- 1 tablespoon fresh parsley, chopped
- 1 tablespoon fresh thyme leaves, chopped
- 1 tablespoon fresh chives, chopped
- 3 eggs, large, lightly beaten
- ⅔ cup (160ml) full-fat milk
- 10 garlic cloves, peeled
- 2 cups chicken stock, preferably homemade
- 3 tablespoons unsalted butter, at room temperature
- ¾ cup sweet apple, cut into small bite-size pieces (peeling is optional)
- 1 tablespoon maple syrup
- ¾ cup unsweetened soy milk (or other dairy-free milk of choice)
- 2 tablespoons almond butter (or creamy unsalted cashew butter or ¼ cup toasted almonds)
- ½ teaspoon vanilla extract
- 1 scoop protein powder
- 8 chicken thighs, skinless
- 18 slices (9 oz) red bacon, raw, cut, and snipped into small pieces
- 2 onions, large, chopped finely
- 7 oz chestnut mushrooms, small chestnut mushrooms quartered
- 4 oz full-fat crème fraîche
- 1 Tbsp butter, a knob
- ¼ cup fresh parsley, chopped
Snacks / Desserts
- 4 egg whites, large
- ⅓ cup hazelnuts, toasted, chopped
- 1 ¼ cups heavy cream, whipped
- 200g (7 ounces) fresh raspberries
- 4 (2 lb) green apples, large
- 2 cups (10 oz) fresh blackberries
- 4 x 150g boneless skinless chicken breasts
- 15g fresh root ginger, chunk, peeled and finely grated
- 2 garlic cloves, crushed
- 2 onions, medium, chopped
- 4 chicken breasts, sliced into bite-size chunks
- 1 cup (240ml) buttermilk
- 2 garlic cloves, peeled and minced
- 2 teaspoons ginger, freshly minced
- 3 leeks, large, sliced
- 2 ¾ cups apple juice
- 2 cups chicken stock
- 250g (9 ounces) portobello mushrooms, sliced
- 1 tablespoon Dijon mustard
- 1 tablespoon fresh thyme leaves, chopped
- 3 tablespoons crème fraîche
- 1 pound (750g) chicken, cooked, sliced
- salt, to taste
- freshly ground black pepper, to taste
- 1 sheet all-butter puff pastry
- 1 egg, beaten with a little milk
- 400g long grain rice (or basmati)
- 400g ground beef (or pork/turkey mince)
- 200g ricotta
- 3 eggs, well beaten
- 250g tomato puree (you can use fresh tomatoes)
- 1 small white onion, chopped
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