If you’re not preparing your heart and mind for going home for the holidays.. you should be! I love the Holiday season but man it can bring some undesirable feelings and behaviors to surface. How could it not? Things are out of the norm and can get stressful- no matter how JOLLY those things are “suppose” to be.

Setting goals & boundaries around diet and exercise can surprisingly make you feel even more FREE.. free to enjoy food, treat yourself well, and free your mind up to remember this purpose of this season… JESUS.

Here I’ve provided recommendations for what to purchase when you go to the grocery, dinner recipes, nutrient dense desserts, and at-home workouts.

ALSO! you can print this Market List to help you stay focused in the grocery store.

Breakfast Ideas

It’s hard for me to say “EAT THIS FOR BREAKFAST” because I don’t know what you’re choosing for lunch and dinner :) AND that’s not teaching you how to make decisions for yourself. So, I’m going to share with you what I like to do personally. I like to have a protein source and a fiber-filled carbohydrate source. Simple as that!

PROTEIN: Eggs (2), Greek Yogurt, Turkey Bacon, Turkey Sausage, Low-fat Milk, Low-fat Cottage Cheese

FIBER-FILLED CARB: English Muffin, Whole Grain Toast, Whole Grain Waffle, Whole Grain Cereal, Fruit, Oatmeal (** Tip for choosing high fiber grains: On the label look for fiber & carbohydrate content. Shoot for no less than 1 gram of Fiber per every 10 grams of Carbohydrate)

Now, this doesn’t mean you can’t have a smoothie, or tofu, or pizza for breakfast and still follow a healthy pattern. This is just what I do, my body responds well to it and it helps keep me fueled and happy!

Lunch Mix & Match

With all these ingredients you can make your own version of a “healthy bowl” with your choice of ingredients. Lunch does NOT have to be fancy. And DO NOT be afraid to eat the same thing over and over. Yes, as an RD I’m suppose to tell you to get a variety. Variety is great but if that stresses you out.. stick to what you can do right now.

PROTEIN: Rotisserie Chicken, boiled eggs, beans (black, pinto, navy, chickpea, etc), turkey bacon, nitrate-free deli meat, ground turkey
GRAIN/STARCH: Cooked Quinoa, Corn, Brown Rice, Baked Sweet Potato, White Potatoes, Beans **Crackers: look for 1 gram of fiber for every 10 grams of carbohydrates
FAT: Avocado, Olives, Yogurt or olive oil-based Dressing, Homemade Honey Mustard **look for dressings WITHOUT trans fat and minimal ingredients
PRODUCE: Broccoli, Brussels Sprouts, carrots, cauliflower, celery, clementines, green beans, kale, lemons, lettuce, mushrooms, oranges, spinach,
Click here to see what’s “seasonal” (and usually cheaper) in your area!

Dinner Ideas

Lemon Herb Roasted Chicken & Vegetables
Beefy Stuffed Sweet Potatoes
Bean Kale and Egg Stew
Chicken Pepper & Corn Stir Fry
Spaghetti with Meat Sauce & Green Beans
Kale Sausage and White Bean Soup
Bell Pepper Nachos
Turkey Burger with Goat Cheese & Citrus Maple Dijon
Spaghetti Squash Taco Bake
Parmesan Crusted Chicken & Broccoli

Nutrient-Dense Desserts

Food is meant to be enjoyed! A lot of people associate the holidays with memories of baking their favorite sweet treats with the people they love most. We are made in God’s image and like our creator WE are creators. We create in so many different ways and one of those ways, for some of us, is creating masterpieces in the kitchen! I want to challenge you to use that energy to make a sweet treat that’s filled with nutritious ingredients. Make new traditions that your body and mind will thank you for. Let’s steward our talents and bodies WELL!

Almond Butter Brownies
Homemade Peanut Butter Cups
Homemade Reeses Peanut Butter Eggs (MY FAVE)
Homemade Cinnamon Pecans
Pumpkin Blender Muffins (add dark chocolate chips!!)

Dining Out

I’m sharing my simple dining out guide. I didn’t invent this brilliant plate method, but I wish I would have. There’s SO MUCH I could say about dining out, but I’m trying to keep it simple and basic. We are PROS at overcomplicating nutrition! I personally use this tool all the time.. mostly at parties, receptions, and showers! I see so many things I WANT but this visual helps me make better decisions.. while still getting to eat those cheesy appetizers that aunt Wanda made.

The 0-2 Fats & 0-2 condiments are for my Mercy girls (hey!!!) … they know all too well what this means ;) Basically, you’re sticking to up to 2 “servings” of fat (avocado, dressing, mayo, hummus, butter, etc). Think of your fats as “dressing up” the rest of your meal & not the focal point. Dress up those veggies with some butter, avocado oil, spices, etc! Remember a little can go a long way.

What happens when the protein & carb are mixed together?
(Ex: Lasagna, pizza, pasta, etc)

Don’t overthink it. Get half of your plate protein+ carb and the other half veggies. Get you a yummy side salad! If you feel like you tend to overeat the carb or even the protein- go for your veggie first!

FREE At-home Workouts

Low Impact HIIT Workout
20 Min LOW IMPACT (but still high intensity) HIIT
Barre Blend Sample Workout (30 Minutes)
Bodyweight Cardio Workout - 23 Minute At Home Interval Cardio Training
All Standing Cardio Workout 30 Minutes
Beginner Low-Impact Cardio | 15 Minutes
1.0 Mile Happy Walk | Walk at Home | Walking Workout
A 30-Minute Tabata Session to Burn Some Serious Calories
30-Minute No-Equipment Cardio & HIIT Workout
Fat Burning HIIT Cardio Workout - HIIT with Warm Up & Cool Down
Fat Burning Cardio Workout - 37 Minute Fitness Blender Cardio Workout at Home
Pilates Workouts 30-Minute Fat-Burning Pilates Workout | Class FitSugar

Let’s celebrate the birth of the one that is perfect when we are not. The One who sent the Holy Spirit to help us make daily decisions about our health. May our imperfections this holiday season remind us of our need for our perfect savior.