Micro New Year’s Resolutions

By Lizzie Streit, MS, RDN, LD 

 If you’ve made a New Year’s resolution that you couldn’t quite keep, you’re not alone! It’s common to come up with a big goal at the start of the year and fall short on the follow-through. Instead of blaming yourself and getting frustrated, consider thinking about resolutions through a different lens and starting smaller. 

 aking micro resolutions may just be the ticket to small, achievable wins that can add up to big change over time. Here are 15 ideas to kick off 2026 on the right foot! 

 1 – Add one serving of a fruit or vegetable to each meal. 

 Adults need about five fruits and vegetables per day, or the equivalent of one and a half to two cups of fruit and two to three cups of vegetables. If you don’t eat much produce, this may sound daunting. Instead of trying to hit five servings right off the bat, start by adding a serving of one or the other at each meal. That could look like a banana at breakfast, carrot sticks at lunch, and a small salad at dinner. 

 2 – Swap soda for sparkling water. 

 Putting an end to a soda habit is tough work, and giving it up cold turkey is often too big of a goal. If you drink a few sodas a day, swap one of those with sparkling water to start. You can even add a splash of juice or try Spindrift brand sparkling waters (made with real juice) to ease into options without anything added. 

 3 – Incorporate daily movement in increments of five minutes. 

 If your resolution is to finally heed to the advice to move more, take baby steps to start. Setting out to run a marathon or walk for an hour every day is probably not realistic if your baseline movement is next to none. Instead, start by moving for five minutes per day for a few days, then ten minutes for the next week, and so on and so forth. Doing a short burst of squats, going up and down the stairs, or just walking to the mailbox all count. 

 4 – Cook two dinners per week at home. 

 Cooking more meals at home is helpful when you’re trying to eat better or lose weight, especially since you can control the ingredients and incorporate healthy foods. However, it’s difficult to go from takeout almost every night to a seasoned home cook as soon as January starts. To work your way up to a larger goal of making dinner in your own home more often than not, start by cooking one to two nights a week. If you’re still struggling with planning and preparing meals, consider getting started with healthy diet meal delivery like our done-for-you, nutritionally balanced menus. 

 5 – Prioritize protein. 

 When it comes to healthy eating, there are many nutrients to keep in mind. It can feel overwhelming to plan meals with the right balance of macronutrients, vitamins, and minerals. To stop yourself from going down a rabbit hole, focus on protein first. Getting enough protein is important for staying full between meals and preserving muscle mass, both of which are helpful for losing weight. Aim to have a lean source of protein, such as eggs, Greek yogurt, tofu, or chicken, at every meal. 

 6 – Cut back on alcohol. 

 Drinking too much alcohol can hinder your weight loss goals. The calories in alcoholic beverages add up, and you may be more likely to choose unhealthy foods after you’ve had a drink. If you drink alcohol a few times a week, consider substituting non-alcoholic options or mocktails. Even better, enjoy a club soda with lime and limit your alcohol consumption to once or twice a week instead. 

 7 – Take a walk outdoors at least twice a week. 

 Spending time outside can boost mood and offer an opportunity for exercise. While it can be hard to brace the cold, especially during the Midwest winters, going for a walk a couple times a week is an achievable goal that may have a lot of benefits. To stay committed, ask a friend or family member to join you or put a reminder on your calendar during a couple of your lunch breaks. Once you achieve this micro resolution, consider adding more days to your goal. 

 8 – Turn off your phone for one hour each day. 

 Constant entertainment and notifications from your phone can make it difficult to focus on healthy habits. If you’re interested in cutting down on screen time to free up mental space and energy for more of your micro resolutions, start with silencing notifications for one hour per day. If you can, increase your phone-free time little by little every week. 

 9 – Cut out sugar and alcohol before bed. 

 If improving your sleep is top of mind as you enter a new year, think about small steps you can take to get there instead of trying to achieve the vague goal of better sleep. To start, rethink your bedtime snack choices. Too much sugar or alcohol before you head to bed can disrupt your sleep. Instead of ice cream or a glass of wine in the hours after dinner, opt for plain Greek yogurt with fruit and a sparkling water. 

 10 – Try nuts instead of chips. 

If your afternoon snack craving always has you reaching for a bag of chips, consider replacing them with a healthier option that’s still satisfying. Nuts, particularly raw or dry roasted options that are lightly salted, are also crunchy and delicious but provide healthier fats and protein. Add a few pieces of dried fruit or dark chocolate if you’re also craving sweets. 

 11 – Choose tomato or bean-based sauces for pasta. 

 Creamy alfredo sauces are delicious, but they’re usually high in calories and saturated fat. For a simple goal, sub tomato, bean, or blended vegetable sauces instead. You can make a creamy sauce with white beans in lieu of milk and cheese or cook extra vegetables in tomato sauce before pureeing them together. 

 12 – Sub oatmeal for sugary cereals. 

 Making healthy swaps at one meal per day is another good tactic for achieving a New Year’s resolution. To try it out at breakfast, make a goal to have unsweetened oatmeal with fruit in place of sugary cereal a couple times a week. Add some chopped nuts for extra protein, or enjoy a hard-boiled egg or Greek yogurt on the side. 

 13 – Give your morning coffee a makeover. 

 Sugary coffee drinks may be delicious, but they’re not a healthy way to start the day. They can lead to a big increase in blood sugar and a subsequent “crash” that leaves you sluggish by mid-morning. Instead of your typical mocha or vanilla latte, try coffee with a splash of cream one to two days a week and make room to enjoy your favorite drink on occasion until you’re down to one day a week. 

 14 – Replace some of your meat with beans. 

 While meat can be a nutritious addition to a balanced diet, many Americans eat too much of it and get more saturated fat and sodium than they need. A simple way to cut down on meat while also increasing your intake of plant foods is to replace some of your meat with beans at a meal. For instance, you can use a can of black beans in place of half of your taco meat or stir a cup of lentils into pulled pork. This is an easy way to stretch meat too! 

 15 – Wash and chop fruits and vegetables as soon as you get home from grocery shopping. 

 If your main goal for the new year is number one on this list, you’ll also find this last tip helpful! Prepping fruits and vegetables, even if it’s just peeling and cutting carrots or washing grapes, means you’ll have one less step to get in the way when you want to add them to your lunch plate. Pro tip: keep cut carrots in an airtight container sealed with water to keep them crunchy and fresh! 

 Note from Healthy For Life Meals: Small goals may not be flashy, but they’re achievable! We’re here to support you as you make micro resolutions for the new year. Our fresh meals are nutritionally balanced and fully prepared. Get started today, and let us help you reach your goals!  Get $20 off your first order with code: TryHFLM.