The three weeks between Thanksgiving and the Christmas holiday break can be rough when it comes to nutrition and meal prep. Parties, libations and celebrations can give your goals a hangover, but this 30-day plan will keep you on track while still allowing you to partake in the season’s eatings.
Keep Calm and Party On
Word to the wise: This is not the time of year to be hardcore about losing weight or shedding body fat. It’s far more realistic — and achievable — to focus on maintenance. This 30-day plan covers the toughest parts of the holiday season and has you eating healthy and clean most of the time, but a built-in “party clause” allows you to enjoy the holidays without guilt or worry.
As the plan is written, your daily totals land between 1,500 and 1,700 calories, which is on the lower end of the active-gal spectrum for maintenance, leaving some wiggle room within your week for one or two “freebie” meals. Compare your social calendar to the meal-plan chart, and on the days you have a party or an event to attend, trade out a scheduled meal for a freebie. Keep your indulgences reasonable — e.g., one slice rather than one half of grandma’s apple pie — and you’ll be fine. Remember: One meal won’t make you fat, just like one meal won’t make you fit.
Damage Control
If you’re a social butterfly and quickly use up your allotment of freebies for the week (and then some), don’t beat yourself up. Instead, be proactive and look ahead at your calendar: Perhaps limit your socializing to one event per week, or volunteer to be the designated driver for another. If you have multiple events lined up, spread your freebie calories across the board, having a small indulgence here and there rather than blowing it all on one meal or happy hour. Eat as clean and healthy as possible on days when you aren’t celebrating, and, of course, stick to your regular workout routine.
Simple Swaps
Not all holiday meals need to be gut bombs. Use these easy ingredient swaps or smart(er) treat choices to stay in the fit lane.
- Choose no-calorie, flavored seltzers as cocktail mixers over juice or soda and save your sugar “allowance” for holiday treats.
- Opt for pumpkin over pecan pie and save 14 grams of fat and 180 calories (⅛ of pie).
- Instead of goopy green-bean casserole, drizzle steamed green beans with olive oil and sprinkle with slivered almonds, salt and pepper to save countless calories and eliminate a shaker’s worth of sodium.
- Sub almond or coconut milk for cream in eggnog to slim down a holiday favorite. Or trade eggnog out completely for hot cider and save 100 calories and 11 grams of fat per cup.
- Replace half the mashed potatoes with mashed turnips or cauliflower to reduce the calories by a third and add a bounty of immune-boosting vitamin C.
- Enjoy a baked cinnamon apple instead of apple pie and save 200 calories and 13 grams of fat (⅙ of pie).
The Recipes
Roasted Turkey Breast
Cauliflower Gratin
Overnight Maple Cinnamon French Toast Bake
Chocolate-Drizzled Popcorn
Sheet-Pan Potato Pancakes
Kick-the-Can Cranberry Sauce
Cranberry sauce is the quintessential side dish for holiday meals, but most “jellied” versions that come in a can contain high-fructose corn syrup and other added sugars. Impress your guests this year by making your own:
To a medium saucepan, add 1 1⁄4 cups water, 1⁄4 cup maple syrup, 12 ounces fresh or frozen cranberries, 1 teaspoon grated orange peel, 1⁄2 teaspoon ground cinnamon, 1⁄2 teaspoon vanilla extract and a dash kosher sea salt (optional). Bring to a boil, then reduce heat to a low simmer. Cook, stirring occasionally, until sauce thickens, about 20 minutes. Serve warm or chilled.
The 30-Day Holiday Season Meal Plan
Use this plan to stay on track with you nutrition — and your goals!
| DAY 1 | DAY 2 | DAY 3 | DAY 4 | DAY 5 | DAY 6 | |
| BREAK-FAST | 3 scrambled eggs + 1 slice toasted whole-wheat bread + 1 cup sliced melon | 1 container plain nonfat Greek yogurt + 1⁄4 cup low-fat granola + 1⁄4 cup sliced strawberries | 1 container plain nonfat Greek yogurt + 1⁄4 cup low-fat granola + 1⁄4 cup sliced strawberries | 3 scrambled eggs + 1 slice toasted whole-wheat bread + 1 cup sliced melon | Protein Oats: ⅓ cup oatmeal + 1 scoop protein powder + dash salt + 1 cup nonfat milk. Mix well. Microwave 90 seconds. Top with 2 tbsp chocolate chips. | 1 small container plain nonfat Greek yogurt + 1⁄4 cup low-fat granola + 1⁄4 cup sliced strawberries |
| LUNCH | 1 (4-oz) can solid white tuna + 2 tbsp olive oil mayo + salt and pepper (to taste) + 17 multigrain Wheat Thins + 1 cup sliced carrots | Deli Sandwich: 4 slices roast beef or chicken breast + 2 slices whole-wheat bread + 1⁄4 cup mashed avocado + everything bagel seasoning + 1⁄2 cup sliced cucumbers | Roasted Turkey Breast + Cauliflower Gratin + 1 cup steamed broccoli + 1 cup cooked quinoa | Roasted Turkey Breast + Cauliflower Gratin + 1 cup steamed broccoli + 1 cup cooked quinoa | 3 oz grilled chicken breast + 1 cup cooked brown rice + 1 tbsp whipped butter + 1 cup steamed broccoli | Deli Sandwich: 4 slices roast beef or chicken breast + 2 slices whole-wheat bread + 1⁄4 cup mashed avocado + everything bagel seasoning + 1⁄2 cup sliced cucumbers |
| SNACK | 1 scoop protein powder + 1 cup nonfat milk of choice + 1 oz raisins | 1 cup sliced melon + 1 oz almonds + 6 oz 2% cottage cheese | 1 cup sliced melon + 1 oz almonds + 6 oz 2% cottage cheese | 1 cup sliced strawberries + 1 small container plain nonfat Greek yogurt | 1 cup sliced strawberries + 1 small container plain nonfat Greek yogurt + 1 oz almonds | 1 medium apple + 2 tbsp peanut butter + 1 scoop protein powder + coffee/water |
| DINNER | Roasted Turkey Breast + Cauliflower Gratin + 1 cup steamed broccoli | Roasted Turkey Breast + Cauliflower Gratin + 1 cup steamed broccoli + 1 cup cooked quinoa | 3 oz grilled chicken breast + 1 cup cooked brown rice + 1 tbsp whipped butter + 1 cup steamed broccoli | Better Burger: 3 oz 95% lean ground beef (grilled) + 1 multigrain bun + 1 slice cheese + small green salad + 2 tbsp light dressing of choice | Roasted Turkey Breast + 1 cup cooked quinoa + 1 cup steamed green beans | Roasted Turkey Breast + 1 cup cooked quinoa + 1 cup steamed green beans |
| Daily Nutrition | Calories: 1,650
Protein: 146g Carbs: 123g Fat: 66g |
Calories: 1,680
Protein: 132g Carbs: 158g Fat: 62g |
Calories: 1,677
Protein: 130g Carbs: 175g Fat: 54g |
Calories: 1,680
Protein: 136g Carbs: 144g Fat: 61g |
Calories: 1,613
Protein: 128g Carbs: 178g Fat: 46g |
Calories: 1,560
Protein: 135g Carbs: 153g Fat: 47g |
| DAY 7 | DAY 8 | DAY 9 | DAY 10 | DAY 11 | DAY 12 | |
| BREAK-FAST | Overnight Maple Cinnamon French Toast Bake | Overnight Maple Cinnamon French Toast Bake + 1 scoop protein powder + coffee/water | Overnight Maple Cinnamon French Toast Bake | Egg Sandwich: 4 egg whites + 1 toasted multigrain English muffin + 1 slice cheese + everything bagel seasoning | Protein Oats: ⅓ cup oatmeal + 1 scoop protein powder + dash salt + 1 cup nonfat milk. Mix well. Microwave 90 seconds. Top with 2 tbsp chocolate chips. | Protein Oats: ⅓ cup oatmeal + 1 scoop protein powder + dash salt + 1 cup nonfat milk. Mix well. Microwave 90 seconds. Top with 2 tbsp chocolate chips. |
| LUNCH | 4 oz baked/grilled salmon + 1⁄2 cup brown rice + 1 cup steamed mixed vegetables | Deli Sandwich: 4 slices roast beef or chicken breast + 2 slices whole-wheat bread + 1⁄4 cup mashed avocado + everything bagel seasoning + 1⁄2 cup sliced cucumbers | 6 oz grilled chicken breast + 1⁄2 cup cooked white rice + 1⁄4 cup black beans + 1⁄2 cup shredded lettuce + 2 tbsp diced tomatoes + 1⁄4 cup sliced avocado + 2 tbsp salsa | 4 oz baked/grilled salmon + 1 cup brown rice + 1 cup steamed mixed vegetables | 4 oz baked/grilled salmon + 1⁄2 cup brown rice + 1 cup steamed mixed vegetables | 1 (4 oz) can solid white tuna + 2 tbsp olive oil mayo + salt and pepper (to taste) + 17 multigrain Wheat Thins + 1 cup sliced carrots |
| SNACK | 1 medium apple + 2 tbsp peanut butter + 1 scoop protein powder + coffee/water | 6 oz 2% cottage cheese + 1⁄4 cup pineapple chunks + 1 oz cashews | 1 scoop protein powder + 1 cup nonfat milk of choice + 1 oz cashews | 6 oz 2% cottage cheese + 1⁄4 cup pineapple chunks + 1 oz cashews | 1 medium apple + 2 tbsp peanut butter + 1 small container plain nonfat Greek yogurt + dash cinnamon | 1 small container plain nonfat Greek yogurt + 1⁄4 cup low-fat granola + 1⁄4 cup strawberries or blueberries |
| DINNER | Better Burger: 3 oz 95% lean ground beef (grilled) + 1 multigrain bun + 1 slice cheese + small green salad + 2 tbsp light dressing of choice | 6 oz grilled chicken breast + 1⁄2 cup cooked white rice + 1⁄4 cup black beans + 1⁄2 cup shredded lettuce + 2 tbsp diced tomato + 1⁄4 cup sliced avocado + 2 tbsp salsa | 4 oz baked/grilled salmon + 1 cup brown rice + 1 cup steamed mixed vegetables | 6 oz grilled chicken breast + 1⁄2 cup cooked white rice + 1⁄4 cup black beans + 1⁄2 cup shredded lettuce + 2 tbsp diced tomatoes + 1⁄4 cup sliced avocado + 2 tbsp salsa | 3 oz grilled sirloin steak + Sheet-Pan Potato Pancakes + 1 cup steamed mixed vegetables | 3 oz grilled sirloin steak + Sheet-Pan Potato Pancakes + 1 cup steamed mixed vegetables |
| Daily Nutrition | Calories: 1,662
Protein: 118g Carbs: 140g Fat: 74g |
Calories: 1,575
Protein: 134g Carbs: 144g Fat: 57g |
Calories: 1,600
Protein: 134g Carbs: 173g Fat: 46g |
Calories: 1,583
Protein: 131g Carbs: 152g Fat: 51g |
Calories: 1,705
Protein: 128g Carbs: 169g Fat: 60g |
Calories: 1,648
Protein: 120g Carbs: 153g Fat: 64g |
| DAY 13 | DAY 14 | DAY 15 | DAY 16 | DAY 17 | DAY 18 | |
| BREAK-FAST | Egg Sandwich: 4 egg whites + 1 toasted multigrain English muffin + 1 slice cheese + everything bagel seasoning + 1 cup fresh mixed berries | ⅓ cup oatmeal cooked with water + dash cinnamon + 1 oz almonds + 1 scoop protein powder + water/coffee + 1 medium banana | ⅓ cup oatmeal cooked with water + dash cinnamon + 1 oz almonds + 1 scoop protein powder + water/coffee | 3 scrambled eggs + 1 slice whole-wheat toast + 1 clementine tangerine | 3 scrambled eggs + 1 slice toasted whole-wheat bread + 1 clementine tangerine | Egg Sandwich: 4 egg whites + 1 toasted multigrain English muffin + 1 slice cheese + everything bagel seasoning + 1 clementine tangerine |
| LUNCH | 6 oz grilled chicken breast + 2 cups green salad + 1⁄4 cup chickpeas + 2 tbsp light dressing of choice + 3 rice cakes | 4 oz grilled chicken breast + 2 cups green salad + 1⁄4 cup chickpeas + 2 tbsp light dressing of choice + 3 rice cakes | Turkey Sandwich: 2 slices whole-wheat bread + 4 slices turkey + 1 slice cheese + lettuce + 2 slices tomato + 1 medium apple | Stir-Fry: 3 oz grilled chicken breast + 1 cup stir-fry veggies + 2 tbsp teriyaki sauce + 1 cup cooked white rice | Stir-Fry: 3 oz grilled chicken breast + 1 cup stir-fry veggies + 2 tbsp teriyaki sauce + 1 cup cooked white rice + 1 cup steamed green beans | 6 oz grilled chicken breast + 2 cups green salad + 1⁄4 cup chickpeas + 2 tbsp light dressing of choice |
| SNACK | 6 oz 2% cottage cheese + 1⁄4 cup pineapple chunks + 1 oz cashews | 1 small container plain nonfat Greek yogurt + 1 cup mixed berries + 1⁄4 cup low-fat granola | Chocolate-Drizzled
Popcorn + 1 scoop protein powder + 1 cup nonfat milk of choice |
Chocolate-Drizzled
Popcorn + 1 scoop protein powder + 1 cup nonfat milk of choice |
1⁄4 cup hummus + 2 oz pita chips | Chocolate-Drizzled
Popcorn + 1 scoop protein powder + 1 cup nonfat milk of choice + 1 oz almonds |
| DINNER | 4 oz baked/broiled salmon + Sheet-Pan Potato Pancakes + 5 steamed asparagus spears | 4 oz baked/broiled salmon + Sheet-Pan Potato Pancakes + 5 steamed asparagus spears | Stir-Fry: 3 oz grilled chicken breast + 1 cup stir-fry veggies + 2 tbsp teriyaki sauce + 1 cup cooked white rice | Shrimp Pasta: 1 cup cooked high-protein pasta + 6 oz cooked jumbo shrimp + 1⁄4 cup marinara sauce + 2 tbsp grated Parmesan cheese + 1 cup steamed broccoli | Shrimp Pasta: 1 cup cooked high-protein pasta + 6 oz cooked jumbo shrimp + 1⁄4 cup marinara sauce + 2 tbsp grated Parmesan cheese + 1 cup steamed broccoli | Stir-Fry: 3 oz grilled chicken breast + 1 cup stir-fry veggies + 2 tbsp teriyaki sauce + 1 cup cooked white rice |
| Daily Nutrition | Calories: 1,550
Protein: 128g Carbs: 131g Fat: 58g |
Calories: 1,560
Protein: 125g Carbs: 164g Fat: 50g |
Calories: 1,597
Protein: 112g Carbs: 202g Fat: 45g |
Calories: 1,615
Protein: 137g Carbs: 189g Fat: 40g |
Calories: 1,568
Protein: 113g Carbs: 183g Fat: 44g |
Calories: 1,597
Protein: 134g Carbs: 171g Fat: 48g |
| DAY 19 | DAY 20 | DAY 21 | DAY 22 | DAY 23 | DAY 24 | |
| BREAK-FAST | ⅓ cup oatmeal cooked with water + dash cinnamon + 1 oz almonds + 1 scoop protein powder + water/coffee | 1 toasted whole-wheat English muffin + 2 tbsp nut butter + 1⁄2 sliced banana + 1 scoop protein powder + coffee/water | Overnight Maple Cinnamon French Toast Bake + 1 scoop protein powder + 1 cup milk of choice | Overnight Maple Cinnamon French Toast Bake + 1 scoop protein powder + 1 cup milk of choice | Overnight Maple Cinnamon French Toast Bake + 1 scoop protein powder + 1 cup milk of choice | 3 hard-boiled eggs + 1 clementine tangerine + 1 toasted multigrain English muffin |
| LUNCH | 1 (4 oz) can solid white tuna + 2 tbsp olive oil mayo + salt and pepper (to taste) + 17 multigrain Wheat Thins + 1 cup sliced carrots | Turkey Sandwich: 2 slices whole-wheat bread + 4 slices turkey + 1 slice cheese + lettuce + 2 slices tomato | Turkey Sandwich: 2 slices whole-wheat bread + 4 slices turkey + 1 slice cheese + lettuce + 2 slices tomato | 3 oz grilled chicken breast + 1 cup cooked quinoa + Cauliflower Gratin | 3 oz grilled chicken breast + 1 cup cooked quinoa + Cauliflower Gratin | Deli Sandwich: 4 slices roast beef or chicken breast + 2 slices whole-wheat bread + 1⁄4 cup mashed avocado + everything bagel seasoning + 1⁄2 cup sliced cucumbers |
| SNACK | 1 clementine tangerine + 6 oz 2% cottage cheese | Chocolate-Drizzled
Popcorn + 1 scoop protein powder + coffee/water |
1 clementine tangerine + 6 oz 2% cottage cheese | 1 clementine tangerine + 6 oz 2% cottage cheese | 1⁄4 cup hummus + 1 cup sliced carrots | 1⁄4 cup hummus + 1 cup sliced carrots + 2 oz pita chips |
| DINNER | Shrimp Pasta: 1 cup cooked high-protein pasta + 6 oz cooked jumbo shrimp + 1⁄4 cup marinara sauce + 2 tbsp grated Parmesan cheese + 1 cup steamed broccoli | 3 oz grilled chicken breast + 1 cup cooked quinoa + Cauliflower Gratin | 3 oz grilled chicken breast + 1 cup cooked quinoa + Cauliflower Gratin | 3 oz sirloin steak + 4 oz baked sweet potato + 1 tbsp whipped butter + 1 cup steamed mixed vegetables | 3 oz sirloin steak + 4 oz baked sweet potato + 1 tbsp whipped butter + 1 cup steamed mixed vegetables | 5 oz sirloin steak + 4 oz baked sweet potato + 1 tbsp whipped butter + 1 cup steamed mixed vegetables |
| Daily Nutrition | Calories: 1,541
Protein: 139g Carbs: 124g Fat: 60g |
Calories: 1,693
Protein: 124g Carbs: 179g Fat: 62g |
Calories: 1,570
Protein: 131g Carbs: 169g Fat: 46g |
Calories: 1,629
Protein: 143g Carbs: 179g Fat: 43g |
Calories: 1,600
Protein: 128g Carbs: 185g Fat: 45g |
Calories: 1,669
Protein: 112g Carbs: 167g Fat: 64g |
| DAY 25 | DAY 26 | DAY 27 | DAY 28 | DAY 29 | DAY 30 | |
| BREAK-FAST | Protein Oats: ⅓ cup oatmeal + 1 scoop protein powder + dash salt + 1 cup nonfat milk of choice. Mix well. Microwave 90 seconds. Top with 2 tbsp chocolate chips. | 1 toasted whole-wheat English muffin + 2 tbsp nut butter + 1⁄2 sliced banana + 1 scoop protein powder + coffee/water | ⅓ cup oatmeal + dash cinnamon + 1 oz almonds + 1 scoop protein powder + water/coffee + 1⁄2 medium banana | Protein Oats: ⅓ cup oatmeal + 1 scoop protein powder + dash salt + 1 cup nonfat milk. Mix well. Microwave 90 seconds. Top with 2 tbsp chocolate chips. | Protein Oats: ⅓ cup oatmeal + 1 scoop protein powder + dash salt + 1 cup nonfat milk. Mix well. Microwave 90 seconds. Top with 2 tbsp chocolate chips. | Egg Sandwich: 4 egg whites + 1 toasted multigrain English muffin + 1 slice cheese + everything bagel seasoning + 1 medium banana |
| LUNCH | Deli Sandwich: 4 slices roast beef or chicken breast + 2 slices whole-wheat bread + 1⁄4 cup mashed avocado + everything bagel seasoning + 1⁄2 cup sliced cucumbers | Roasted Turkey Breast + 4 oz baked sweet potato + 1 cup steamed green beans | Roasted Turkey Breast + 4 oz baked sweet potato + 1 cup steamed green beans | 6 oz grilled chicken breast + 2 cups salad greens + 1⁄4 cup chickpeas + 2 tbsp light dressing of choice + 1 clementine tangerine | 4 oz grilled chicken breast + 4 oz baked potato + 5 steamed asparagus spears + 1 tbsp butter | 4 oz grilled chicken breast + 2 cups salad greens + 1⁄4 cup chickpeas + 2 tbsp light dressing of choice + 1 clementine tangerine |
| SNACK | 1⁄4 cup hummus + 1 cup sliced carrots + 2 hard-boiled eggs + 2 oz pita chips | Chocolate-Drizzled
Popcorn + 1 oz almonds |
Chocolate-Drizzled
Popcorn + 1 oz cashews |
2 tbsp peanut butter + 1 medium banana + 1 oz raisins | Chocolate-Drizzled
Popcorn + 1 oz almonds |
Chocolate-Drizzled
Popcorn + 1 scoop protein powder + 1 cup nonfat milk of choice + 1 oz cashews |
| DINNER | Roasted Turkey Breast + 4 oz baked sweet potato + 1 cup steamed green beans | 4 oz baked/broiled whitefish + 1 cup cooked quinoa + 1 cup steamed mixed veggies | 4 oz baked/broiled whitefish + 1 cup cooked quinoa + 1 cup steamed mixed veggies | Roasted Turkey Breast + 4 oz baked potato + 1 tbsp whipped butter + 5 steamed asparagus spears | Roasted Turkey Breast + 4 oz baked potato + 5 steamed asparagus spears + 1 tbsp whipped butter | Roasted Turkey Breast + 1 cup cooked quinoa + 5 large steamed asparagus spears |
| Daily Nutrition | Calories: 1,756
Protein: 126g Carbs: 180g Fat: 61g |
Calories: 1,671
Protein: 130g Carbs: 181g Fat: 56g |
Calories: 1,610
Protein: 124g Carbs: 179g Fat: 53g |
Calories: 1,575
Protein: 127g Carbs: 163g Fat: 51g |
Calories: 1,540
Protein: 117g Carbs: 155g Fat: 60g |
Calories: 1,607
Protein: 138g Carbs: 170g Fat: 49g |