January Meal Plan ☃️❄️
- Chelsea Magyar
- Dec 24, 2025
- 4 min read
Happy New Year! 🥳 Time for a fresh start and a new meal plan. I found an article with 10 high protein soup recipes, and I am ready to make them all—maybe not all this month, but as many as possible (https://www.eatingwell.com/high-protein-soup-recipes-for-heart-health-11863740). Soup's up, bruh.
This month, my main goals are to feel nourished (definitely did some under and overeating during the holidays), train well, and have balanced nutrition while allowing flexibility when things don't go according to plan.
The daily targets for this meal plan are 1800-1850kcal, 120g protein, and soup of course. I will include a grocery list at the end and note throughout.
The Plan
Meal Schedule
1) Breakfast + Supplements + Coffee
2) Post-Workout/Morning Snack + Coffee
3) Lunch
4) Afternoon Snack
5) Dinner
6) Dessert/Evening Sip
Meal 1: Breakfast
SUPPLEMENTS (35kcal)
-Omega 3, 15kcal
-Vitamin D3+K2
-Collagen gummy, 10kcal
-Women's probiotic
-Pre-workout on morning training days, 10kcal
-Creatine monohydrate
-Folic acid
FOOD (~300kcal)
-40g oats, 150kcal
-2 Carb Master yogurts, 140kcal
• OR 126g Kirkland Three Berry Blend (50kcal) + 170g Kirkland nonfat Greek yogurt (100kcal), 150kcal
My Goals for After Breakfast: ~350kcal, 20g+ protein
Meal 2: Post-Workout
FOOD (355kcal)
-50g Reese's Puffs, 205kcal
-1 Fairlife Nutrition Plan Protein Shake, 150kcal
COFFEE (40kcal)
-Nespresso Gold instant coffee
-Coffee creamer (60ml Coffeemate Zero), 40kcal
My Goals for After Post-Workout/Morning Snack: ~750-800kcal, 50g+ protein
Meal 3: Lunch
FOOD (~350kcal)
-80g cooked brown rice, 150kcal
-1/4 lb lean ground meat OR 3oz frozen chicken, 110-160kcal
-1/2 bag Green Giant Antioxidant Blend vegetables OR 1/4 can French cut green beans, 20-50kcal
My Goals for After Lunch: ~1100-1150kcal, 80g+ protein
Meal 4: Snack
FOOD (150kcal)
-1 That's It mini fruit bar, 60kcal
-1 Kirkland beef stick OR 2 Frigo light cheese sticks, 100kcal
COFFEE (40kcal)
-Nespresso Gold instant coffee
-Coffee creamer (60ml Coffeemate Zero), 40kcal
My Goals for After Afternoon Snack/Before Dinner: ~1300-1350kcal, 90g+ protein
Meal 5: Dinner 🍲 🍜
Soup 1: Pho Inspired Beef Noodle Soup
-Ingredients
• 1 teaspoon neutral oil, such as canola or avocado
• 3 cloves garlic, minced
• 1 tablespoon minced fresh ginger
• 1 teaspoon ground pepper
• 4 cups unsalted beef broth
• 1 tablespoon fish sauce
• 4 ounces pad thai rice noodles
• 2 cups halved snap peas
• 1 cup thinly sliced white onion
• 1 pound beef sirloin, thinly sliced
• 1 cup bean sprouts
• ½ cup thinly sliced scallions (4 medium)
• ¼ cup thinly sliced fresh basil
Soup 2: Lemony Chicken and Rice Soup
-Ingredients
• 2 tablespoons extra-virgin olive oil
• 1 cup matchstick carrots
• 2 teaspoons garlic paste
• 6 cups unsalted chicken broth
• 1 tablespoon cornstarch
• 1 tablespoon water
• 1 (8.8-ounce) package microwaveable brown rice
• 2 large eggs
• 5 tablespoons lemon juice
• 2 cups shredded cooked chicken breast
• 1/2 teaspoon salt
• 3/4 teaspoon cracked black pepper
Soup 3: Red Lentil Soup
-Ingredients
• 3 tablespoons extra-virgin olive oil
• 2 medium carrots, finely diced
• 2 stalks celery, finely diced
• 1 large onion, finely diced
• 3 cloves garlic, minced
• 1 tablespoon tomato paste
• ½ teaspoon ground cumin
• ¼ teaspoon ground turmeric
• 4 cups low-sodium no-chicken or chicken broth
• 1½ cups water, plus more as needed
• 1 pound red lentils (2 cups), picked over and rinsed
• 5 ounces spinach, coarsely chopped
• 1 teaspoon kosher salt
• 1 teaspoon ground pepper
• Plain yogurt
Soup 4 : 5 Spice Chicken Noodle Soup
-Ingredients
• 2 ½ cups water
• 1 ¼ cups reduced-sodium chicken broth
• 2 green onions, thinly sliced
• 2 teaspoons reduced-sodium soy sauce
• 2 cloves garlic, minced
• ¼ teaspoon five-spice powder
• ⅛ teaspoon ground ginger
• 2 cups chopped bok choy
• 1 medium red sweet pepper, thinly sliced into strips
• 2 ounces dried somen noodles, broken into 2-inch lengths, or 2 ounces dried fine noodles
• 1 ½ cups chopped cooked chicken
My Goals for After Dinner: ~1600-1850kcal, 120g+ protein
Meal 6: Dessert/Evening Sip
OPTIONS (pick 1)
• Ocean Spray Diet 5 Pomegranate Cranberry Juice, 10kcal
• Chocolove Hot Cocoa, 140kcal
• Swiss Miss Reduced Calorie Hot Cocoa package, 40kcal
• 50-150kcal treat
My Goals for After End of Day: ~1800-1850kcal, 120g+ protein
The Grocery List
Costco
[ ] Omega 3
[ ] Vitamin D3+K2
[ ] Women's probiotic
[ ] Coffee beans
[ ] Oats
[ ] Kirkland nonfat Greek yogurt
[ ] Three Berry Blend frozen fruit
[ ] Nespresso Gold
[ ] That's It mini fruit bars
[ ] Beef sticks
[ ] Fairlife shakes
[ ] Lundberg Short Grain Brown Rice
[ ] Tyson Rotisserie Seasoned chicken
[ ] Eggs
King Soopers/Grocery Store
[ ] Berries if on sale
[ ] Match stick/shredded carrots
[ ] Carrots
[ ] Celery
[ ] White onion
[ ] Scallions
[ ] Bean sprouts
[ ] Green onions
[ ] Snap peas
[ ] Spinach
[ ] Bok choy
[ ] Red pepper
[ ] Fresh basil
[ ] Garlic paste
[ ] Ginger paste
[ ] Tomato paste
[ ] Lemon juice
[ ] Pepper
[ ] Kosher salt
[ ] Five spice powder
[ ] Cumin
[ ] Tumeric
[ ] Beef broth
[ ] Chicken broth
[ ] Fish sauce
[ ] Soy sauce
[ ] Rice noodles
[ ] Somen noodles
[ ] Red lentils
[ ] Cornstarch
[ ] Carb Master yogurt
[ ] Green Giant Antioxidant Blend
[ ] Coffeemate Zero Coffee Creamer
[ ] Ground coffee
[ ] Reese's puffs (just buy the gigantic one)
[ ] Canned green beans
[ ] Ground meat
[ ] Chicken breast
[ ] Thin sliced beef sirloin
[ ] Frigo light cheese sticks
[ ] Diet 5 Pomegranate Cranberry Juice
[ ] Hot cocoa packets
[ ] Canola or avocado oil
[ ] Olive oil
Amazon/Online
[ ] Collagen gummies
[ ] Pre-workout
[ ] Creatine
[ ] Folic acid
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