Quick Guide: Holiday Survival Checklist

A quick guide to stay lean, energized, and disciplined through the holidays — without guilt, restriction, or burnout.

daily non-negociables

• Protein at every meal (30–50g)

• 8–10k steps OR 30 minutes movement

• 3L water

• Lift or intentional movement

• 7+ hours sleep (or best possible)

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holiday meals

• Protein-focused breakfast & lunch

• Walk or train before event

• Build plate: protein → veggies → carbs

• Choose dessert intentionally

• Stop at 80–85% full

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alcohol rules

• 1–3 drinks max

• Never drink on empty stomach

• No back-to-back drinking days

• 1 water per drink

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Damage control

• Resume normal eating next meal

• Protein + veggies

• Extra steps next day

• Train within 24 hours

• Sleep early

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your mindset

• Never miss twice

• Never punish

• Always correct

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NOT DONE EXPLORING?

Read more of our informational, FREE resources. Start here:

• How to Eat Out Without Ruining Your Progress

• 10 Healthy Food Swaps That Make a Difference

• 1-Day Meal Plan for Managing Sugar Cravings

• Macronutrients vs. Micronutrients: What's the Difference?

• How to Build Balanced Meals that Keep You Full

Or explore the full Nutrition Foundations library for recipes, meal plans, and practical strategies built for real life.

• Nutritional Foundations

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