Between the sugar-laced office trays, boozy dinners, late-night leftovers, and let’s-not-even-talk-about-it dessert tables, nutrition often feels like an afterthought. It’s the season of “I’ll start again in January,” followed closely by “What even is a vegetable?” And honestly? I’ve been there. Many times.
But a few years ago, I started asking a different question—not how can I eat perfectly this season, but rather, how can I feel good during it? Not just physically, but emotionally, mentally, and energetically. I didn’t want to spend another December swinging between all-out indulgence and rigid guilt. I wanted to feel nourished, present, and—this is important—not deprived.
So I tried something different. I focused on one nutrition habit. A deceptively simple one that completely shifted the way I experienced food, energy, and self-trust through the holidays. And no, it’s not intermittent fasting or “just drink more water.” It’s something more intuitive, flexible, and—I promise—actually doable.
The One Habit: Prioritize a Protein-First Plate, No Matter the Meal
I know, I know—protein isn’t exactly a sexy headline. But hear me out.
Making protein the anchor of every meal—especially during the holidays—is a subtle but powerful shift that has changed everything for me. It’s not about high-protein fads or tracking grams obsessively. It’s about approaching every plate (yes, even at the cookie swap) with a simple mindset:
“Where’s the protein, and how can I make it the star?”
That’s it. It’s not a diet. It’s not about elimination. It’s about addition—which is a much more sustainable and empowering place to start.
Here’s why this matters: protein is deeply stabilizing. It helps keep your blood sugar steady, your mood balanced, and your energy levels from crashing mid-afternoon. When you lead with protein—even just a little—you create more satiety, more control, and fewer of those insatiable cravings that sneak up later.
And when your blood sugar is stable, your decision-making improves. You’re more present. You’re less reactive. And your energy doesn’t dip just when you're trying to wrap gifts, host guests, or get through a long family dinner.
Why Protein Works: A Look at the Science
According to a study published in the journal Obesity, increasing protein intake can improve satiety, reduce overall calorie consumption, and prevent weight gain—especially in high-risk periods like the holidays. Even a modest increase can have noticeable effects on appetite control and metabolic function.
But this isn’t about weight. It’s about regulation. About feeling good in your body during a season that often makes it hard to listen to it.
Protein also plays a critical role in:
- Muscle maintenance (which matters even more if your workouts slow down in winter)
- Immune support (hello, cold season)
- Mood and brain function (amino acids are precursors for neurotransmitters like serotonin)
The more I learned about this, the more I realized I didn’t need to overhaul my eating habits—I just needed to shift my focus slightly. From “what can I avoid?” to “what can I add that will help me feel more stable, clear, and well?”
And when I started treating every meal as an opportunity to build around protein, things got easier. Not restrictive. Just more… grounded.
How I Make It Work: Real-Life Holiday Scenarios
This isn’t some theoretical wellness trick I read on a blog once and decided to try out last week. This has become my go-to rhythm every holiday season—no matter where I am, what I’m eating, or who cooked it.
Here’s how it shows up in real life:
1. The Holiday Brunch Spread
There’s always something sweet front and center—croissants, cinnamon rolls, or French toast casserole. I still enjoy them, but I start with protein. Maybe I bring a veggie frittata or build a plate with eggs, smoked salmon, and avocado before touching the pastry tray. The result? I’m satisfied, not sugar-spiked, and don’t end up crashing by 11 a.m.
2. Office Party Potluck
I always scan the table first and ask: What’s got protein? Could be meatballs, a deviled egg, lentil salad, or some roast chicken skewers. I build my plate around that and add sides mindfully. It doesn’t mean I skip the mac and cheese. It just means I’m not eating it on an empty tank.
3. Late-Night Cookie Marathon
When I’m baking (and sampling), I make sure to eat a real, protein-based snack first. A few turkey slices, edamame, or Greek yogurt with cinnamon. It’s a buffer—one that helps me taste without accidentally turning into the human version of a cookie sheet.
4. Travel Days and Family Gatherings
Airport snacks? I pack a bar with 10+ grams of protein and a small bag of almonds. Big holiday dinner at Aunt Susan’s? I offer to bring a protein-forward side—like a quinoa salad with feta and chickpeas—so I know there’ll be something grounding on my plate.
This habit is about choosing stability before spontaneity. It’s not about skipping the indulgences—it’s about setting your body up to actually enjoy them without a crash.
But Wait—What Counts as “Protein-First”?
You don’t need to weigh or track anything. The idea is to start your meal with a solid source of protein—roughly a palm-sized portion for most people. It could be animal-based, plant-based, or a combo.
Go-to options I lean on (and you might too):
- Hard-boiled eggs or egg muffins
- Canned tuna with olive oil and herbs
- Greek yogurt or skyr (plain, then dress it up)
- Roasted chickpeas or lentils
- Tempeh or tofu cubes sautéed in coconut aminos
- Lean meats, poultry, or fish
- Cottage cheese with fruit and seeds
- A quality protein bar (for backup plans)
When you build your plate around one of these, everything else you eat tends to fall into place. You’ll crave less sugar, feel more satisfied, and stop fighting the rollercoaster that often defines holiday eating.
The Emotional Wins: Less Stress, More Self-Trust
Here’s the part I didn’t expect: how much more at peace I’d feel with food after adopting this one habit.
When you start meals by asking, “Where’s my protein?” you’re not moralizing food—you’re guiding yourself gently. You’re creating a baseline of care, not a rulebook of shame.
This habit isn’t just about nutrients—it’s about not spiraling after three cookies or skipping dinner because you overdid brunch. It’s about staying in a rhythm, even if the days are chaotic. And once you trust that you can nourish yourself, you stop reacting to every food moment like it’s all or nothing.
You stop “starting over” every Monday. You just… keep going.
Healthy Sparks
- Protein isn't just for gym rats. It's your secret weapon for stable mood, better energy, and fewer cravings.
- Stability before spontaneity. Eat a grounding snack before holiday events to avoid decision fatigue.
- Move a little after meals. A 10-minute walk can help manage post-meal blood sugar spikes.
- Don't skip breakfast. Start with protein to set the tone for your blood sugar and cravings all day.
- Hydration helps digestion. Especially when holiday meals are richer than usual—sip between bites.
Radiance Starts with Rhythm
The holidays will always bring a little chaos. That’s part of the charm, isn’t it? The laughter, the late nights, the “just one more” desserts. But if you’re craving more steadiness—physically and emotionally—it doesn’t have to mean restriction or rigid plans.
Sometimes, all it takes is one rhythm. One habit that grounds you without boxing you in.
For me, that rhythm is asking: Where’s the protein? Not in a militant way. But in a gentle, stabilizing, self-caring way. It’s not about being perfect. It’s about showing up for myself—even in the messiest, busiest, most sugar-drenched seasons.
And here’s the secret: when you feel nourished, you show up brighter. Calmer. Kinder. You move through rooms with more ease, because your body isn’t screaming for balance. You already gave it some.
So whether you’re hosting, traveling, baking, or just trying to keep your pants from fitting like a tourniquet, remember—your wellness isn’t about avoiding joy. It’s about creating space for it.
And sometimes, that space begins with a protein-first plate.
