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Pre-Holiday Meal Plan for Healthy Eating

Between gift shopping, travel, hosting and more, balanced eating can fall by the wayside during the busy holiday season. Some people also skip regular meals to “save up” for a big holiday dinner. But arriving at the table extremely hungry can make it harder to be thoughtful about what’s on your plate.

Eating regular, nourishing meals in the days leading up to a celebration can help you feel satisfied and ready to enjoy the foods you love while keeping your overall eating pattern in mind. These simple, satisfying recipes are designed for the busy days before a holiday and support goals related to blood sugar, blood pressure, weight and overall health.

Breakfast

Nutrient-dense recipe: Maple, sausage, egg and spinach breakfast bowl

A grain bowl makes for a healthy and nutritious breakfast option. The toppings are what can make it healthier and very delicious.

Two glasses of yogurt topped with red berries and almond slices, placed on a blue checkered cloth, with a small bowl of almonds beside them.

Snack

Cherry almond yogurt parfait

Enjoy a delicious and healthy cherry almond yogurt parfait with this quick and easy recipe.

A bowl of vegetable soup filled with beans, corn, and green vegetables, garnished with fresh herbs, placed on a red and white checkered tablecloth, alongside a plate of salad in the background.

Lunch

Italian bean and vegetable soup

Enjoy a hearty and healthy Italian bean and vegetable soup with this easy recipe.

Snack

Garlic-pepper edamame

Toss steamed edamame with olive oil, garlic powder & pepper for a quick, protein-packed snack in minutes.

Salad with grilled chicken, quinoa, tomatoes and a glass with lemons on the side.

Dinner

Lemony chicken chopped power salad

Toss together this lemony chicken chopped power salad for a fresh, satisfying meal packed with nearly 40 grams of protein per serving.

Breakfast

Egg & cheddar breakfast sandwich

Build a better morning with this egg and cheddar breakfast sandwich. It’s warm, cheesy, and ready in no time.

Cup with layers of yogurt and pumpkin mixture, topped with crumbled graham crackers.

Snack

Pumpkin yogurt parfait

Indulge in this creamy pumpkin yogurt parfait layered with crunchy graham crackers and cozy fall flavors.

Snack

Turkey avocado wrap

Wrap turkey and avocado in a tortilla for a fresh, protein-packed option that’s ready in minutes.

Snack

Sweet and spicy roasted chickpeas

Crunchy and full of flavor, this pantry staple is transformed into a super snack in a couple of simple steps.

Dish with cooked broccoli and salmon topped with scallions.

Dinner

Salmon teriyaki skillet with broccoli recipe

Make this salmon teriyaki skillet with broccoli and a sweet-savory ginger-garlic sauce in just 30 minutes. An easy one-pan dinner for busy nights.

A plate with two rolled tortillas filled with vegetables, accompanied by a glass of milk and a folded orange napkin on a wooden table.

Breakfast

Black bean and spinach breakfast burritos

Enjoy a nutritious and delicious breakfast with these black bean and spinach breakfast burritos.

Glass with a green smoothie topped with blueberries.

Snack

Blue & green smoothie

Blend Greek yogurt, spinach and blueberries into a creamy, low-carb smoothie packed with protein for lasting fuel.

Salad with tuna, green beans, boiled eggs, potatoes and tomatoes.

Lunch

Tuna Niçoise salad

Make a colorful tuna Niçoise salad with eggs, green beans, and potatoes in just 40 minutes — a fresh, protein-packed meal for four.

Crackers with peanut butter and apple slices on top on wooden cutting board

Snack

Creamy crunch

Enjoy a creamy and crunchy healthy snack with this easy recipe.

Bowl of white beans, kale and broth on a set table.

Dinner

White bean and kale skillet

Creamy white beans and tender kale simmer with garlic, lemon and Parmesan in this 30-minute one-pan meal.

Hands sprinkling blueberries into a bowl with yogurt and flax seeds.

Breakfast

Greek yogurt parfait with flax and berries

Make this easy Greek yogurt parfait with berries, flaxseed and almonds for a quick, high-protein breakfast with fiber and fresh fruit.

Wooden board with oat peanut butter seed bites in a row.

Snack

Peanut oat protein bites

Make chewy no-bake peanut oat protein bites packed with hemp hearts for a satisfying, portable snack.

Lunch

Loaded taco bowl

Enjoy a nutritious and satisfying loaded taco bowl with this easy recipe.

Snack

Baked apples and pears with almonds

Eating heart-healthy does not have to be a sad salad. There is so much more including this delicious dessert.

Plate with chicken thighs and cauliflower with seasonings and herbs.

Dinner

Chicken & cauliflower shawarma

Chicken and Cauliflower Shawarma is an easy sheet-pan dinner made with spiced chicken thighs, roasted cauliflower, and red onion for a flavorful weeknight meal.

A white bowl filled with oatmeal topped with chopped pecans, with a small cup of brown sugar and scattered pecans on the side on a marble surface.

Breakfast

Gingerbread oatmeal

Enjoy a warm and nutritious bowl of gingerbread oatmeal with this easy recipe.

Row of celery sticks topped with peanut butter.

Snack

Celery and peanut butter

Pair celery and peanut butter for a crunchy, satisfying snack that delivers flavor in every bite.

Two hummus and veggie wraps on a wooden board.

Lunch

Mediterranean hummus wrap

Build a Mediterranean hummus wrap with chickpeas, veggies, and feta for a fresh, flavor-packed option ready in minutes.

Tomato salad with spinach, cottage cheese, olive oil and pepper on blue wooden background.

Snack

Caprese cottage cheese bowl

Whip up a cottage cheese bowl with tomatoes and pepper for a quick option that’s simple, savory, and satisfying.

Skillet with seasoned chicken cutlets and green beans.

Dinner

One-pan lemon garlic chicken with green beans

Easy one-pan lemon garlic chicken with green beans—bright, flavorful and ready in 30 minutes. A simple, healthy dinner for busy weeknights.

Pre-Holiday Meal Plan for Healthy Eating

Nutrient-dense recipe: Maple, sausage, egg and spinach breakfast bowl

Cherry almond yogurt parfait

Italian bean and vegetable soup

Garlic-pepper edamame

Lemony chicken chopped power salad

Egg & cheddar breakfast sandwich

Pumpkin yogurt parfait

Turkey avocado wrap

Sweet and spicy roasted chickpeas

Salmon teriyaki skillet with broccoli recipe

Black bean and spinach breakfast burritos

Blue & green smoothie

Tuna Niçoise salad

Creamy crunch

White bean and kale skillet

Greek yogurt parfait with flax and berries

Peanut oat protein bites

Loaded taco bowl

Baked apples and pears with almonds

Chicken & cauliflower shawarma

Gingerbread oatmeal

Celery and peanut butter

Mediterranean hummus wrap

Caprese cottage cheese bowl

One-pan lemon garlic chicken with green beans

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