Danny Kim for TIME
January 6, 2016 2:10 PM EST

Many people want to feel healthier after the holidays and recent research suggests the best place to do that is in your own kitchen; one new study found that people like healthy food more when they make it themselves.

You don’t have to go gourmet to get there, according to Cooking Light (which is owned by TIME’s parent company). The Cooking Light Diet is a new meal plan designed to get your diet back on track with weekly menus. For people hoping to shed some pounds, the diet offers recipes based on food preferences and factors like how much you love leftovers.

Here’s what a day on the diet looks like:

Breakfast
Open-faced fried egg BLT sandwich (204 calories)
Medium orange (62 calories)
Coffee with 1 tablespoon half-and-half (22 calories)

MORE: 10 Super-Healthy Breakfasts From Cooking Light

Lunch
Tuna and white bean salad (270 calories)
9 multigrain pita chips (140 calories)

Dinner

Pasta with spinach and tomatoes (333 calories)
6 ounces red wine (144 calories)

MORE: 7 Psychology Tricks To Make Your Resolutions Stick

Snack
Banana and milk chocolate s’mores (140 calories)

Grand total: 1,315 calories for the day

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