{"id":6173,"date":"2026-10-23T14:58:21","date_gmt":"2026-10-23T18:58:21","guid":{"rendered":"https:\/\/www.motivationminceur.ca\/holiday-weight-loss-menu\/"},"modified":"2026-10-23T14:58:21","modified_gmt":"2026-10-23T18:58:21","slug":"holiday-weight-loss-menu","status":"publish","type":"post","link":"https:\/\/www.motivationminceur.ca\/en\/holiday-weight-loss-menu\/","title":{"rendered":"Holiday Eating Without Regaining Weight: A Simple Plan"},"content":{"rendered":"<p>The holidays are full of rich food, social events and disrupted routines. You do not need to avoid every party to avoid regaining weight. A little planning lets you enjoy the season and stay on track.<\/p>\n<h2>Before the event<\/h2>\n<ul>\n<li><strong>Do not arrive starving.<\/strong> Eat a protein-rich snack or a light meal beforehand.<\/li>\n<li><strong>Plan your treat.<\/strong> Decide which one or two foods you really want and enjoy them without guilt.<\/li>\n<li><strong>Use calorie banking.<\/strong> Set a few calories aside in the days before. See our article on <a href=\"\/en\/calorie-banking\/\">calorie banking<\/a>.<\/li>\n<\/ul>\n<h2>At the table<\/h2>\n<ul>\n<li><strong>Protein and vegetables first.<\/strong> Fill half your plate with vegetables and a quarter with protein, then add the rest.<\/li>\n<li><strong>Go slowly.<\/strong> Take a first plate, wait ten minutes and decide whether you really want more.<\/li>\n<li><strong>Watch liquid calories.<\/strong> Alcohol, eggnog and sweet drinks add up fast; alternate with water.<\/li>\n<\/ul>\n<h2>A simple holiday day<\/h2>\n<table style=\"width:100%;border-collapse:collapse\">\n<thead>\n<tr>\n<th align=\"left\">Meal<\/th>\n<th align=\"left\">Idea<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Breakfast<\/td>\n<td>Protein shake or Greek yogurt with berries<\/td>\n<\/tr>\n<tr>\n<td>Midday<\/td>\n<td>Light lunch with lean protein and vegetables<\/td>\n<\/tr>\n<tr>\n<td>Event<\/td>\n<td>Plate with vegetables, protein and your chosen treat<\/td>\n<\/tr>\n<tr>\n<td>Next morning<\/td>\n<td>Back to your usual breakfast, no punishment<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Keep moving<\/h2>\n<p>A walk after the meal, a skating or skiing outing or a short home workout counts. Movement also helps manage stress.<\/p>\n<h2>If you slip<\/h2>\n<p>One heavy meal does not undo your progress. Return to your plan at the next meal; do not skip meals or punish yourself.<\/p>\n<p>Handy protein options for the season: <a href=\"\/en\/shop\/bars\/proti-bar-salted-toffee-pretzel-protein-bars\/\">protein bars<\/a> for a quick snack before heading out, or <a href=\"\/en\/shop\/\">browse the full shop<\/a>.<\/p>\n<h2>Frequently asked questions<\/h2>\n<h3>Should I skip meals before a party?<\/h3>\n<p>No. Arriving very hungry usually leads to overeating. Have a protein snack instead.<\/p>\n<h3>How much weight do people gain at the holidays?<\/h3>\n<p>It varies, and for many people it is small but tends to stay. Small, consistent habits matter more than perfection.<\/p>\n<h2>Next steps<\/h2>\n<p>Calculate your daily protein with our <a href=\"\/en\/protein-calculator\/\">protein calculator<\/a>, estimate your timeline with the <a href=\"\/en\/calculateur-imc\/\">weight-loss forecast<\/a>, browse our <a href=\"\/en\/shop\/\">protein products<\/a>, or <a href=\"\/en\/contact\/\">contact the clinic<\/a>.<\/p>\n<p><small>This article provides general information and does not replace advice from your doctor, pharmacist or dietitian.<\/small><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The holidays are full of rich food, social events and disrupted routines. You do not need to avoid every party to avoid regaining weight. A little planning lets you enjoy the season and stay on track. Before the event Do not arrive starving. Eat a protein-rich snack or a light meal beforehand. Plan your treat. [&hellip;]<\/p>\n","protected":false},"author":15,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-6173","post","type-post","status-publish","format-standard","hentry","category-blog"],"yoast_head":"<title>Holiday Eating Without Regaining Weight: A Simple Plan<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.motivationminceur.ca\/en\/holiday-weight-loss-menu\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Holiday Eating Without Regaining Weight: A Simple Plan\" \/>\n<meta property=\"og:description\" content=\"% %\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.motivationminceur.ca\/en\/holiday-weight-loss-menu\/\" \/>\n<meta property=\"og:site_name\" content=\"Motivation Minceur\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Motivationminceur\" \/>\n<meta property=\"article:published_time\" content=\"2026-10-23T18:58:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.motivationminceur.ca\/wp-content\/uploads\/2026\/06\/Hero-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1500\" \/>\n\t<meta property=\"og:image:height\" content=\"750\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jean-Francois Larocque\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jean-Francois Larocque\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.motivationminceur.ca\\\/en\\\/holiday-weight-loss-menu\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.motivationminceur.ca\\\/en\\\/holiday-weight-loss-menu\\\/\"},\"author\":{\"name\":\"Jean-Francois Larocque\",\"@id\":\"https:\\\/\\\/www.motivationminceur.ca\\\/en\\\/#\\\/schema\\\/person\\\/36c794a647600f6566bde0bb712aac09\"},\"headline\":\"Holiday Eating Without Regaining Weight: A Simple Plan\",\"datePublished\":\"2026-10-23T18:58:21+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.motivationminceur.ca\\\/en\\\/holiday-weight-loss-menu\\\/\"},\"wordCount\":349,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.motivationminceur.ca\\\/en\\\/#organization\"},\"articleSection\":[\"Blog\"],\"inLanguage\":\"en-US\",\"copyrightYear\":\"2026\",\"copyrightHolder\":{\"@id\":\"https:\\\/\\\/www.motivationminceur.ca\\\/#organization\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.motivationminceur.ca\\\/en\\\/holiday-weight-loss-menu\\\/\",\"url\":\"https:\\\/\\\/www.motivationminceur.ca\\\/en\\\/holiday-weight-loss-menu\\\/\",\"name\":\"Holiday Eating Without Regaining Weight: A Simple Plan - 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