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Holiday Nutrition

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The Christmas season always brings a beautiful mix of busy-ness, joy, and—of course—FOOD. But hear me on this: this is not the time to shove your goals onto the back burner or throw in the towel.

You can stay on track. You can maintain consistency. You can protect your health and still enjoy the season. And yes—you can do it while checking off that never-ending holiday to-do list.

With a little intention, a little balance, and a whole lot of grace, this can be a season where you feel strong, steady, and proud of how you showed up for yourself.

Here’s a Holiday Nutrition Strategy designed to help you stay energized, maintain muscle mass, and enjoy the season — while focusing on high protein, moderate complex carbs, and low healthy fats.

🎯 Overall Goal

Support muscle maintenance and hormone balance while navigating holiday meals and treats — staying nourished, not deprived.

🧠 1. Daily Macronutrient Targets (Guidelines)

These can be adjusted for your weight, goals, and training schedule, but a good starting ratio is:

  • Protein: 35–40%
  • Complex Carbohydrates: 35–40%
  • Healthy Fats: 20–25%

If you prefer to track by grams:

  • Protein: 1.0–1.2g per pound of bodyweight
  • Carbs: 1.0–1.5g per pound of bodyweight
  • Fats: 0.3–0.4g per pound of bodyweight

🍳 2. Meal Framework

Breakfast (High Protein Start)

  • Scrambled egg whites + 1–2 whole eggs
  • Oatmeal or cream of rice topped with cinnamon and berries
  • Optional: a small scoop of whey isolate mixed in oats for extra protein

Goal: 25–35g protein, 25–30g carbs, 5–10g fat

Mid-Morning Snack

  • Greek yogurt (plain, nonfat) + a few almonds or chia seeds
  • or Protein shake with a small banana

Goal: 20–30g protein, 20–25g carbs, 5g fat

Lunch (Balanced & Satisfying)

  • 4–6 oz lean protein (chicken breast, turkey, fish, lean beef)
  • ½–1 cup brown rice, quinoa, or sweet potato
  • Large serving of non-starchy veggies (broccoli, spinach, asparagus)

Goal: 30–40g protein, 30–40g carbs, 8–10g fat

Afternoon Snack (Holiday Energy Boost)

  • Protein shake or bar (choose one with <7g fat and <10g sugar)
  • or Cottage cheese + sliced fruit

Goal: 20–30g protein, 15–25g carbs, 3–5g fat

Dinner (Holiday Meal Smart Plate)

  • 5–6 oz lean protein (turkey, salmon, lean beef)
  • ½–1 cup complex carbs (roasted veggies, sweet potatoes, or a small serving of stuffing made with whole-grain bread)
  • Green beans, salad, or brussels sprouts
  • Limit creamy sauces, but enjoy a small drizzle of olive oil or a spoonful of gravy mindfully

Goal: 30–40g protein, 25–35g carbs, 10g fat

Evening (Optional)

  • Casein shake or small protein-rich snack (Greek yogurt, cottage cheese) if hungry
  • Herbal tea or warm cinnamon protein drink for dessert

Goal: 20–25g protein, low carb/fat

🧩 3. Holiday Strategy Tips

✅ Before Events

  • Eat a protein-rich mini-meal (e.g., shake + fruit) before you go. It helps control hunger and cravings.
  • Stay hydrated; dehydration often feels like hunger.

🍽️ During Holiday Meals

  • Start with protein and veggies first — they help stabilize blood sugar.
  • Choose one carb-based “treat” you really enjoy instead of sampling everything.
  • Use a smaller plate or fill half your plate with veggies and lean meat.

🌙 After Events

  • Resume normal eating the next day — don’t restrict or skip meals.
  • Add an extra walk or light workout to aid digestion and metabolism.

💪 4. Training-Day Adjustments

  • Add a bit more complex carbs (extra ½ cup oats or rice) pre- and post-workout.
  • Keep fats even lower around workouts to aid digestion and performance.

🌿 5. Healthy Low-Fat Fat Sources

Even though fats are lower here, quality matters:

  • Avocado (1–2 tbsp servings)
  • Olive oil or avocado oil (for cooking)
  • Fatty fish (salmon, trout) a few times per week
  • Nuts and seeds — small, measured portions

There IS a way to maintain a healthy balance this holiday season, and you can most certainly accomplish this!!! FTM Wellness wishes you all the Christmas joy!!