Your Diabetic-Friendly Meal Plan for January
Updated: Jan. 31, 2022These cozy cold-weather meals will satisfy everyone in your family.
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Day 1: Slow-Cooked Pork Stew
Try this comforting pork stew recipe that's easy to put together, but tastes like you've been working hard in the kitchen all day. It's even better served over polenta, egg noodles or mashed potatoes. —Nancy Elliott, Houston, Texas
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Day 2: Roasted Chicken with Potato Wedges
I grow herbs and dry them for use all year. Knowing that the rosemary and thyme are from our garden makes this cozy roast chicken dinner even better. —Tanya Borkholder, Milford, Indiana
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Day 3: Tarragon-Dijon Pork Chops
For my smoky chops, I add tarragon for a hint of herbs. If you like a lot of sauce, double or triple the ingredients. —Julie Danler, Bel Aire, Kansas
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Day 4: Comforting Beef Barley Soup
When the weather outside is nippy, we want a bowl of soup that’s chock-full of beef, barley and veggies. It's the most delicious way to warm up. —Sue Jurack, Mequon, Wisconsin
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Day 5: Asian Glazed Chicken Thighs
Everyone goes for this super moist, garlicky chicken, including my fussy kids. For your holiday buffet or family gathering, serve it with rice or noodles. —Carole Lotito, Hillsdale, New Jersey
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Day 6: Beef & Rice Stuffed Cabbage Rolls
This recipe is special to me because it’s an easy one-pot meal that tastes like you spent the whole day in the kitchen. My family loves it. —Lynn Bowen, Geraldine, Alabama
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Day 7: Bow Tie & Spinach Salad
With pasta salad, it’s easy to change up ingredients. We like to add grilled chicken and pine nuts, and sometimes we substitute black beans for the garbanzo beans. —Julie Kirkpatrick, Billings, Montana
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Day 8: Chicken Pesto Roll-Ups
One night I looked in the refrigerator and pondered what I could make with chicken, cheese, mushrooms and pesto. This pretty dish was the result. Add Italian bread and a fruit salad for a complete meal! —Melissa Nordmann, Mobile, AL
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Day 9: Citrus-Herb Pork Roast
The genius combination of seasonings and citrus in this tender roast reminds us why we cherish tasty recipes. It's nice to serve with hot noodles to soak up any extra citrus gravy. —Laura Brodine, Colorado Springs, Colorado
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Day 10: Deviled Swiss Steak
This main dish is satisfying all by itself, but you can also serve the Swiss steak over hot mashed potatoes. —Melissa Gerken, Zumbrota, Minnesota
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Day 11: Easy Cuban Picadillo
My girlfriend gave me this delicious recipe years ago. I’ve made it ever since for family and friends, and they all love it. My daughter loves to take leftovers to school for lunch the next day. —Marie Wielgus, Wayne, New Jersey
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Day 12: Hamburger Casserole
This hamburger casserole recipe is such a hit it's traveled all over the country! My mother originated the recipe in Pennsylvania, I brought it to Texas when I married, I'm still making it in California, and my daughter treats her friends to this oldie in Colorado. It's hearty, yet simple to prepare. —Helen Carmichall, Santee, California
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Day 13: Lemony Parsley Baked Cod
The trick to avoid overcooking a good piece of fish is to cook it at a high temperature for a short amount of time. Do that and the fish stays moist and tender. —Sherry Day, Pinckney, Michigan
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Day 14: Moroccan Lamb Lettuce Wraps
I am a huge fan of both Moroccan lamb and lettuce wraps. This combination—with the creamy dressing and crunchy cucumber—makes a tasty slow-cooked dish. The wine and chili powder add even more flavor elements. —Arlene Erlbach, Morton Grove, Illinois
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Day 15: Pinto Bean Tostadas
Ready-to-go pinto beans and crispy corn tortillas prove how easy it is to make a healthy meal. Chili powder kicks up the fun, making this a popular pick for vegetarians and meat eaters alike. —Lily Julow, Lawrenceville, Georgia
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Day 16: Pork & Potato Supper
If you're looking for a down-home one dish dinner that can be easily made on a weeknight, then this recipe is for you. My husband made sure that I added it to the list of Allen family favorites. —Macey Allen, Green Forest, Arkansas
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Day 17: Presto Pizza Patties
Craving both beef and pizza? These patties feature both in an open-faced sandwich. And they're lighter than you'd think! —Barbara Schindler, Napoleon, Ohio
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Day 18: Simple Poached Salmon
I love this recipe because it's healthy and almost effortless. The salmon always cooks to perfection! —Erin Chilcoat, Central Islip, New York
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Day 19: Skillet Chicken with Olives
While I was visiting my cousin Lilliana in Italy, she made this heavenly chicken for lunch. Now it's a family favorite stateside, too. —Rosemarie Pisano, Revere, Massachusetts
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Day 20: Slow-Cooked Rump Roast
I enjoy a good pot roast, but I was tired of the same old thing so I started experimenting. Cooking the beef in horseradish sauce gives it a tangy flavor. Even my young children love this rump roast in the slow cooker, with its tender veggies and gravy. —Mimi Walker, Palmyra, Pennsylvania
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Day 21: Slow-Cooker Curry Pork
I’m a stay-at-home mom, and the slow cooker helps me create dishes like this pork with a curry and cumin rub. I also add a splash of coconut milk. —Beverly Peychal, Waukesha, Wisconsin
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Day 22: Southern Seafood Gumbo
I tasted a similar dish at a local restaurant and later duplicated it pretty closely. I trimmed it down a bit and no one in my family seemed to mind. —Susan Wright, Champaign, Illinois
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Day 23: Spicy Veggie & Lentil Soup
I enjoy this recipe because it’s meatless, inexpensive and simply delicious! You can substitute any vegetables you like—it’s all a matter of preference. Serve warm pita bread on the side. —Geraldine Hennessey, Glendale, New York
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Day 24: Spinach and Artichoke Pizza
My from-scratch pizza has a whole wheat crust flavored with beer. Top it with spinach, artichoke hearts and tomatoes, then add chicken or ham and fresh basil if you want to include meat. —Raymonde Bourgeois, Swastika, Ontario
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Day 25: Spinach and Shrimp Fra Diavolo
This quick shrimp fra diavolo is spicy, garlicky, saucy and loaded with delicious shrimp. Plus, with the addition of spinach, you’re also getting a serving of veggies. When you need a perfect low-fat weeknight meal that is easy to pull together, this is it. You can substitute arugula or kale for the spinach if you'd like. —Julie Peterson, Crofton, Maryland
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Day 26: Stir-Fry Rice Bowl
My meatless version of Korean bibimbap is tasty, pretty and easy to tweak for different spice levels. —Devon Delaney, Westport, Connecticut
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Day 27: Tilapia with Citrus Sauce
The lemon, lime and orange sauce adds zest to this flaky, delicate-flavored fish. —Francis Garland, Anniston, Alabama
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Day 28: Turkey Salisbury Steaks
My mother always made Salisbury steak. When I married, I developed my own, and it just may be the recipe my husband asks for the most. —Leann Doyle, Patchogue, New York
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Day 29: Turkey Stroganoff with Spaghetti Squash
My twin sister and I came up with this entree after we both successfully lost weight but still wanted to indulge in comfort food. Spaghetti squash is a fantastic healthy alternative to pasta, and we use it in many recipes. —Courtney Varela, Aliso Viejo, California
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Day 30: Tuscan Chicken and Beans
Rosemary and beans make a nice rustic Italian meal in this flavorful dish. —Marie Rizzio, Interlochen, Michigan
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Day 31: Weeknight Pasta Squiggles
This zesty pasta dish is ideal for busy weeknights. It contains just a few ingredients, is easy to prep, and tastes so comforting when the weather turns cool. A salad on the side makes this healthy pasta recipe a meal. —Stacey Brown, Spring, Texas
Originally Published: December 08, 2020
