Your Holiday Nutrition Plan: How to Enjoy the Season and Stay on Track
The holidays bring joy, family, traditions…
and for many people, stress about food, weight, and falling off their routine.
Here’s the truth:
You do NOT need to choose between enjoying your favorite holiday foods and staying aligned with your goals.
You can have both — if you follow a plan built on strategy instead of restriction.
This guide breaks down OBK’s simple, sustainable approach to holiday eating so you can enter January confident, energized, and ahead of the game.
🎯 Shift the Goal From “Perfect” to “Aligned”
The holidays aren’t the time for extreme dieting or trying to “be perfect.”
The goal is to stay aligned with your habits so you maintain momentum — not start over in January.
Ask yourself daily:
👉 “What is the next best aligned choice I can make?”
Perfection fails.
Alignment wins.
🍽️ Build Your Plate Using the OBK Holiday Nutrition Framework (The 3-2-1 Rule)
This simple rule keeps you full, balanced, and satisfied without overeating.
✔️ The 3-2-1 Rule:
- ✅ 3 servings of protein per day
- ✅ 2 servings of vegetables or fruit
- ✅ 1 planned treat
💡 Why it works:
- You stay fueled and full
- You reduce cravings
- You avoid the all-or-nothing spiral
- You enjoy holiday foods guilt-free
This framework keeps your metabolism steady even during events and parties.
🍳 Don’t Skip Meals — It Backfires Every Time
The #1 mistake people make before a big holiday meal?
Skipping breakfast or lunch.
This guarantees you’ll overeat later.
Instead:
• Eat a protein-rich breakfast
• Have a balanced lunch
• Take a walk after meals 🚶♀️
Your blood sugar stabilizes.
Cravings drop.
You stay in control.
📝 Plan Ahead (Even 5 Minutes Helps)
Success during the holidays comes from preparation — not restriction.
Before every event, ask yourself:
• What dessert or treat am I choosing today? 🍰
• How will I get my protein in?
• Am I having alcohol? How much? 🍷
• Where can I fit in a quick walk or workout? 🏃♂️
Planning removes guilt, emotion, and chaos.
💧 Hydrate Like It’s Your Job
Dehydration = hunger, cravings, and low energy.
Aim for:
👉 80–100 oz of water daily
👉 A glass before each meal
Especially if alcohol or travel is involved.
🚶♂️ Keep Moving — Even if It’s 10 Minutes
Movement keeps your metabolism high and your mind clear.
Great holiday options:
• 10–20 min walk after meals
• OBK quick bodyweight circuits 💪
• Short morning workouts
• Walking with family 👨👩👧👦
It’s not about intensity — it’s about consistency.
🔄 Remember: Food Isn’t the Problem — Lack of Structure Is
Holiday weight gain doesn’t happen from one meal.
It happens from 4–6 weeks of:
• No routine
• Low protein
• High sugar
• High stress
• Low sleep
• Mindless grazing
Rebuild even some structure, and you’ll stay on track with ease.
🎅 Want Support Staying Consistent Through the Holidays? Join Our January Kickstart.
Imagine entering the new year already ahead — with clarity, confidence, and momentum.
🏋️♂️ Group Fitness
- ✔️ 3 sessions/week
- ✔️ Certified coaching
- ✔️ Performance tracking
- ✔️ Accountability + community
🥗 Online Group Nutrition
- ✔️ Sustainable macro-based plan
- ✔️ Weekly coaching calls
- ✔️ Live meal prep sessions
- ✔️ Sleep + stress guidance
- ✔️ Community support
This is the BEST time of year to start — before motivation fades and stress rises.
