Lighten things up a bit this holiday season with this healthy meal plan. With a main and side dish for every day in December, you'll be able to focus on gift giving and time with the family rather than planning out your next meal.
Your Healthy Meal Plan for December
Updated on Nov. 05, 2018
1/29
Chicken & Garlic with Fresh Herbs
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
The key to this savory chicken is the combination of garlic, fresh rosemary and thyme. I like to serve it with mashed potatoes or crusty Italian bread. —Jan Valdez, Lombard, Illinois
Nutrition Facts:
1 chicken thigh with 2 tablespoons cooking juices: 203 calories, 11g fat (3g saturated fat), 76mg cholesterol, 346mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1/2 fat.
2/29
Day 2: Raspberry-Walnut Pork Salad
Total Time
50 min
Servings
6 servings
From the Recipe Creator:
Raspberry, rosemary, Gorgonzola and walnuts combine to make a pork dish that's bursting with flavor. —Virginia Anthony, Jacksonville, Florida
Nutrition Facts:
1 serving: 398 calories, 17g fat (4g saturated fat), 71mg cholesterol, 415mg sodium, 34g carbohydrate (25g sugars, 2g fiber), 30g protein.
3/29
Vegetable Lentil Soup
Total Time
4 hours 45 min
Servings
6 servings (about 2 quarts)
From the Recipe Creator:
Here’s a healthy slow-cooker soup that's ideal for vegetarians and those watching their weight. Butternut squash and lentils make it hearty, while herbs and other veggies round out the flavor. —Mark Morgan, Waterford, Wisconsin
Nutrition Facts:
1-1/3 cups: 217 calories, 1g fat (0 saturated fat), 0 cholesterol, 685mg sodium, 45g carbohydrate (11g sugars, 8g fiber), 11g protein.
4/29
Day 4: West Coast Snappy Joes
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Meet my California-inspired sloppy Joe. Load it up with whatever toppings you like, or pour the filling over noodles. It's incredible on mac and cheese. —Devon Delaney, Westport, Connecticut
Nutrition Facts:
1 sandwich (calculated without optional toppings): 288 calories, 8g fat (3g saturated fat), 47mg cholesterol, 575mg sodium, 32g carbohydrate (10g sugars, 3g fiber), 20g protein. Diabetic Exchanges: 2 starch, 2 lean meat.
5/29
Day 6: Orange Beef Lettuce Wraps
Total Time
35 min
Servings
8 servings
From the Recipe Creator:
This is a lighter version of a restaurant favorite. I also recommend trying these wraps with ground chicken or turkey.—Robin Haas, Cranston, Rhode Island
Nutrition Facts:
1 wrap: 250 calories, 8g fat (3g saturated fat), 53mg cholesterol, 462mg sodium, 26g carbohydrate (11g sugars, 2g fiber), 19g protein. Diabetic Exchanges: 2 starch, 2 lean meat.
6/29
Day 7: Chicken Pesto Meatballs
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
These tender pesto-stuffed meatballs get gobbled up in our house. They're short on ingredients, but packed with flavor. I always make a double batch, freezing half for a busy night. —Ally Billhorn, Wilton, Iowa
Nutrition Facts:
3/4 cup meatball mixture with 1 cup spaghetti: 422 calories, 12g fat (3g saturated fat), 85mg cholesterol, 706mg sodium, 45g carbohydrate (7g sugars, 7g fiber), 32g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1-1/2 fat.
7/29
Day 8: Apricot Crab Stuffed Acorn Squash
Total Time
55 min
Servings
8 servings
From the Recipe Creator:
This light squash recipe is quick, simple and bursting with rich flavors. It looks so elegant when served on a lovely platter. —Judy Armstrong, Prairieville, Louisiana
Nutrition Facts:
1 serving: 217 calories, 3g fat (2g saturated fat), 91mg cholesterol, 794mg sodium, 31g carbohydrate (11g sugars, 4g fiber), 18g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1/2 fat.
8/29
Day 9: Turkey and Apple Arugula Salad
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
This satisfying salad proves that turkey can be enjoyed outside of the holidays. Peppery salad greens, sweet grapes and rich walnuts combine to create a flavor sensation. —Nancy Heishman, Las Vegas, Nevada
Nutrition Facts:
1-1/2 cups: 354 calories, 17g fat (3g saturated fat), 94mg cholesterol, 301mg sodium, 22g carbohydrate (17g sugars, 3g fiber), 30g protein.
9/29
Tomato Soup
Total Time
50 min
Servings
16 servings (4 quarts)
From the Recipe Creator:
Creamy, rich and bursting with brightness, this soup is the ultimate sidekick to a grilled cheese sandwich. — Josh Rink, Milwaukee, Wisconsin
Nutrition Facts:
1 cup: 104 calories, 5g fat (2g saturated fat), 6mg cholesterol, 572mg sodium, 15g carbohydrate (10g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 starch, 1 fat.
10/29
Day 11: Pork with Sweet Potatoes
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
With sweet potatoes, dried cranberries and apple slices, this colorful pork dish is especially popular during fall and winter. —Mary Relyea, Canastota, New York
Nutrition Facts:
3 slices pork with 1 cup potato mixture: 315 calories, 8g fat (2g saturated fat), 63mg cholesterol, 513mg sodium, 36g carbohydrate (20g sugars, 4g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 1/2 fat.
11/29
Day 12: Artichoke Chicken
Total Time
55 min
Servings
8 servings
From the Recipe Creator:
Rosemary, mushrooms and artichokes combine to give chicken a wonderful savory flavor. I've served this dish for a large group by doubling the recipe. It's always a big hit with everyone—especially my family! —Ruth Stenson, Santa Ana, California
Nutrition Facts:
1 serving: 235 calories, 11g fat (4g saturated fat), 70mg cholesterol, 773mg sodium, 8g carbohydrate (1g sugars, 3g fiber), 24g protein.
12/29
Day 13: Spinach 'n' Broccoli Enchiladas
Total Time
50 min
Servings
8 servings
From the Recipe Creator:
I like to top this wonderful meatless meal with lettuce and serve it with extra picante sauce. It's quick, easy, filled with fresh flavor and definitely satisfying! —Lesley Tragesser, Charleston, Missouri
Nutrition Facts:
1 enchilada: 246 calories, 8g fat (3g saturated fat), 11mg cholesterol, 614mg sodium, 32g carbohydrate (4g sugars, 2g fiber), 13g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable, 1 lean meat, 1/2 fat.
13/29
Day 14: Turkey Marsala
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
This Marsala sauce for turkey is really rich, like you fussed all day in the kitchen. Here’s the shocker: We make it fast. —Deborah Williams, Peoria, Arizona
Nutrition Facts:
1 serving: 295 calories, 8g fat (3g saturated fat), 77mg cholesterol, 482mg sodium, 12g carbohydrate (5g sugars, 1g fiber), 36g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat, 1 starch.
14/29
Day 15: Pan-Roasted Salmon with Cherry Tomatoes
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
It sounds basic, but the tomato sauce is so awesome. If you have it, use white wine instead of chicken broth. I like to serve my salmon with asparagus—roast it alongside the fish. —Swati Sharan, Horseheads, New York
Nutrition Facts:
1 fillet with 2 tablespoons tomato mixture: 343 calories, 23g fat (4g saturated fat), 85mg cholesterol, 556mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 30g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 fat, 1 vegetable.
15/29
Healthy Lasagna
Total Time
1 hour 55 min
Servings
12 servings
From the Recipe Creator:
I’ve never been quick to pass along my special recipes, but this one is so good that it’s become our family’s Christmas Eve tradition! —Michelle Behan, Littleton, Colorado
Nutrition Facts:
1 piece: 349 calories, 14g fat (7g saturated fat), 119mg cholesterol, 571mg sodium, 23g carbohydrate (9g sugars, 3g fiber), 30g protein.
16/29
Day 17: Sausage & Greens Soup
Total Time
40 min
Servings
6 servings (2-1/4 quarts)
From the Recipe Creator:
I always have an abundance of fresh vegetables on hand, so I wanted to create a delicious soup to enjoy during the colder months. I think I found a winner! —Angie Pitts, Charleston, South Carolina.
Nutrition Facts:
1-1/2 cups: 155 calories, 5g fat (1g saturated fat), 14mg cholesterol, 658mg sodium, 18g carbohydrate (5g sugars, 5g fiber), 11g protein. Diabetic Exchanges: 1 medium-fat meat, 1 vegetable, 1/2 starch, 1/2 fat.
17/29
Day 18: Lamb Pitas with Yogurt Sauce
Total Time
6 hours 35 min
Servings
8 servings
From the Recipe Creator:
The spiced lamb in these stuffed pita pockets goes perfectly with cool cucumber and yogurt. —Angela Leinenbach, Mechanicsville, Virginia
Nutrition Facts:
2 filled pita halves: 383 calories, 11g fat (3g saturated fat), 78mg cholesterol, 766mg sodium, 39g carbohydrate (5g sugars, 3g fiber), 31g protein. Diabetic exchanges: 3 lean meat, 2-1/2 starch, 1 fat.
18/29
Day 19: East Coast Shrimp and Lentil Bowls
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
If you have frozen shrimp, a few seasoning ingredients, bagged spinach and lentils on hand, you can make this dish in no time. It's so delicious—nobody needs to know that it's healthy too! —Mary Kay LaBrie, Clermont, Florida
Nutrition Facts:
1 serving: 370 calories, 12g fat (5g saturated fat), 153mg cholesterol, 1024mg sodium, 36g carbohydrate (2g sugars, 6g fiber), 32g protein. Diabetic Exchanges: 3 lean meat, 1.500 starch, 1 fat.
19/29
Day 20: Easy Buffalo Chicken Lettuce Wraps
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
One time when making sloppy joes, I wanted mine spicy, so I doused it in hot sauce. After that, my mind went wild and I made it Buffalo chicken-style with ground chicken, diced celery and blue cheese crumbles. I've been making it this way ever since. —Jennifer Nielson, Spanish Fork, Utah
Nutrition Facts:
2 lettuce wraps: 198 calories, 6g fat (2g saturated fat), 81mg cholesterol, 612mg sodium, 11g carbohydrate (11g sugars, 1g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 starch.
20/29
Day 21: Quinoa Unstuffed Peppers
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This deconstructed stuffed pepper dish packs a wallop of flavor. I truly make it all the time, and I make sure my freezer is stocked with single-serve portions to take to work. —Rebecca Ende, Phoenix, New York
Nutrition Facts:
1 cup: 261 calories, 9g fat (2g saturated fat), 42mg cholesterol, 760mg sodium, 28g carbohydrate (3g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 medium-fat meat.
Goes Great with: Lemon Roasted Fingerlings and Brussels Sprouts
21/29
Day 22: Quinoa-Stuffed Squash Boats
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
My colorful “boats” with quinoa, garbanzo beans and pumpkin seeds use delicata squash, a winter squash with edible skin that’s cream-colored with green stripes. In a pinch, acorn squash will do—but don't eat the skin! —Lauren Knoelke, Milwaukee, Wisconsin
Nutrition Facts:
1 stuffed squash half: 275 calories, 8g fat (2g saturated fat), 9mg cholesterol, 591mg sodium, 46g carbohydrate (9g sugars, 10g fiber), 9g protein. Diabetic Exchanges: 3 starch, 1 lean meat, 1/2 fat.
22/29
Day 23: Creamy Scallop Crepes
Total Time
1 hour
Servings
6 servings
From the Recipe Creator:
These savory crepes feel so elegant for the holidays. I like to add a fourth teaspoon of fresh dill weed to the crepe batter. —Doreen Kelly, Hatboro, Pennsylvania
Nutrition Facts:
2 crepes: 331 calories, 10g fat (6g saturated fat), 76mg cholesterol, 641mg sodium, 33g carbohydrate (9g sugars, 2g fiber), 24g protein. Diabetic exchanges: 3 lean meat, 2 starch, 2 fat.
23/29
Day 24: Pork Chops with Dijon Sauce
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Here's a main course that tastes rich yet isn't high in saturated fat. It's easy for weeknights, but the creamy sauce makes it special enough for weekends. —Bonnie Brown-Watson, Houston, Texas
Nutrition Facts:
1 pork chop: 283 calories, 14g fat (5g saturated fat), 92mg cholesterol, 432mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 34g protein. Diabetic Exchanges: 5 lean meat, 2 fat.
24/29
Day 25: Sunday Roast Chicken
Total Time
2 hours 15 min
Servings
6 servings
From the Recipe Creator:
This recipe proves that comfort food doesn't have to be full of unwanted calories. Mixed with orange and lemon juice, my roast chicken is both flavorful and healthy. —Robin Haas, Cranston, Rhode Island.
Nutrition Facts:
4 ounces cooked chicken (skin removed) with 1/2 cup vegetables: 292 calories, 8g fat (2g saturated fat), 98mg cholesterol, 470mg sodium, 20g carbohydrate (12g sugars, 4g fiber), 34g protein. Diabetic Exchanges: 4 lean meat, 1 starch, 1 vegetable.
25/29
Day 26: Arrabbiata Sauce with Zucchini Noodles
Total Time
45 min
Servings
4 servings
From the Recipe Creator:
This popular Italian dish is flavorful and spicy. We decided to re-create one of our favorite jarred sauces and serve over zucchini pasta for a lighter, healthier meal that's naturally gluten-free. The results were amazing! —Courtney Stultz, Weir, Kansas
Nutrition Facts:
1 cup sauce with 1 cup zucchini noodles: 287 calories, 13g fat (4g saturated fat), 71mg cholesterol, 708mg sodium, 17g carbohydrate (11g sugars, 4g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 starch.
26/29
Day 27: Turkey Sausage and Lentil Soup
Total Time
1 hour 10 min
Servings
12 servings (3-3/4 quarts)
From the Recipe Creator:
This recipe was given to me by my son, Chris, and we have it several times during the winter months. —Kathy Mazur, Sarasota, Florida
Nutrition Facts:
1-1/4 cups: 187 calories, 3g fat (1g saturated fat), 17mg cholesterol, 639mg sodium, 25g carbohydrate (4g sugars, 5g fiber), 15g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat.
27/29
Day 29: Crab-Stuffed Flounder with Herbed Aioli
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
If you like seafood, you’ll love this scrumptious flounder. The light and creamy aioli sauce tops it off with fresh tones of chives and garlic. —Beverly O'Ferrall, Linkwood, Maryland
Nutrition Facts:
1 stuffed fillet with 2-1/2 teaspoons aioli: 276 calories, 8g fat (1g saturated fat), 153mg cholesterol, 585mg sodium, 3g carbohydrate (1g sugars, 0 fiber), 45g protein. Diabetic Exchanges: 5 lean meat, 1 fat.
28/29
Day 30: Spicy Sweet Potato Kale Cannellini Soup
Total Time
1 hour 5 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
This cross between a soup and a stew fits the meatless Monday bill quite nicely. It warms you right up, and satisfies without leaving you overstuffed.—Marybeth Mank, Mesquite, Texas
Nutrition Facts:
1 cup: 250 calories, 6g fat (3g saturated fat), 14mg cholesterol, 615mg sodium, 44g carbohydrate (16g sugars, 7g fiber), 5g protein. Diabetic Exchanges: 3 starch, 1 lean meat, 1/2 fat.
29/29
Day 31: Pineapple-Ginger Chicken Stir-Fry
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I found the original recipe for this dish on a can of pineapple slices in the 1980s. After making it for a number of years, I lightened the ingredients and adapted it to a quick skillet meal. My family gave it a big thumbs-up, and we've enjoyed it this way ever since! —Sue Gronholz, Beaver Dam, Wisconsin
Nutrition Facts:
1 cup chicken mixture: 316 calories, 10g fat (1g saturated fat), 63mg cholesterol, 487mg sodium, 31g carbohydrate (26g sugars, 1g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1-1/2 fat, 1/2 fruit.
