January 2025 Meal Plan
January is here with all its goals and plans! This meal plan is full of macro friendly, easy recipes to keep you excited about the recipes you’re filling your macro goals with all month long. This is your free one-month printable interactive high-protein dinner focused meal plan.
While dinner focused, this meal plan also includes recipe ideas for breakfast and snacks and all leftovers can be repurposed for dinner or lunch the following day. All recipes include the macros and are preloaded into MyFitnessPal and MacrosFirst tracking apps for easy logging.
What’s included?
- A full month of meals to plan dinner with.
- Recipes that have leftovers you can take for lunch.
- Breakfast and dessert ideas.
- Printable with interactive links to take you directly to the recipes with the ingredients and instructions.
★ Download your meal plan!
☛ How To Use Your Meal Plan
If you’ve never used one of my free monthly meal plans, these are meant as a guide to see what a month of high protein recipes could look like. Simply move days around, swap out proteins, reuse leftovers, or search for recipes or by course in the index to swap with something new. Some days I have added “leftovers” because depending on how many you’re cooking for you will have leftover servings and here at OSM, leftovers get eaten.
Take leftovers for lunch the next day or use for dinner the next day. Create something new with your leftovers by adding different sides or serving on top of something different. Example: make Big Mac Casserole and turn it into a salad on day two by putting it on of a bed of lettuce and all your favorite veggies. Or enjoy Cajun Steak Bites with mashed potatoes on night one and on night two turn your leftover steak bites into fajitas with sauteed onions and peppers and all the fajita fixings.
Simply click on the image of the meal plan below and this will take you to a PDF document that you can print and interactively use. The PDF version has hyperlinks to each recipe taking you directly to the post for the ingredients, instructions and all the juicy details.
Recipes in this meal plan:
- One Pan Shrimp and Chicken Fried Rice (high protein)
- Black Bean Chicken Chili
- Creamy Coconut Shrimp with Vegetables and Curry
- Chicken Enchilada Soup
- Air Fryer Halibut
- Creamy Greek Yogurt Mashed Potatoes
- Weeknight Cream of Mushroom Chicken Skillet
- Marry Me Chicken Pasta
- Instant Pot Chicken Spaghetti
- 30-Minute Ground Beef Stir Fry with Fresh Vegetables
- Cajun Shrimp & Sausage Pasta
- Air Fryer Tortilla Pizzas
- Cottage Cheese Lasagna with Beef and Spinach
- High Protein Taco Mac and Cheese
- Big Mac Bowls
- California Chicken Salad
- Instant Pot Chili
- Turkey Sweet Potato Hash
- Lazy Enchiladas
- BBQ Bacon Burger
Meal Prep Ideas:
- There are a LOT of new recipes coming in January that are perfect for meal prepping. Take baked chicken tenderloins or chicken taco meat and build bowls throughout the week for lunch and dinner. Add rice, veggies and sauces or chopped lettuce, veggies, crunchy chips and cottage cheese ranch. I love a bowl of tenderloins and sauteed green beans over baked soft sweet potatoes topped with coconut aminos or a drizzle of homemade lower calorie BBQ sauce.
