The holidays are magical, but they can also feel like a macro-tracking nightmare if you’re on a weight loss journey. Between grandma’s buttery mashed potatoes, endless cookie platters, and social calendars packed with indulgent meals, it’s easy to feel like your health goals are on pause from mid-November until January. But here’s the good news: you don’t have to choose between enjoying the holidays and sticking to your macros.

In this post, I’m teaching you how to make the holidays macro-friendly without sacrificing the joy of the season. From practical tips and mindset shifts to macro-friendly recipes, I’ve got you covered!

1. Remember: It’s a Season, Not a Day

First things first: holiday weight gain doesn’t happen because of one meal. It happens when one indulgent day turns into a month-long free-for-all. You don’t need to be perfect during the holidays, but you do need to be mindful.

How can you start?

Focus on balance. If Thanksgiving dinner is indulgent, balance it out with lighter, macro-friendly meals the rest of the week. The same goes for Christmas, New Year’s Eve, or any other celebration—enjoy the big moments, then get back to your usual routine.

2. Plan Ahead for Social Events

The holiday calendar fills up fast with parties, dinners, and happy hours, which can make sticking to your macros a challenge. A little planning goes a long way.

Tips for Navigating Events:

• Pre-track when possible: If you know what’s being served, log it into your tracking app ahead of time.
• Bring a macro-friendly dish: Offer to bring something you know fits your plan, like a veggie tray or a protein-packed appetizer.
• Prioritize protein: Protein is often the hardest macro to hit at parties. Look for options like turkey, shrimp cocktail, or lean deli meats, and build your plate around them.
• Skip the fillers: Bread, chips, and crackers can add up fast without much nutritional value. Opt for foods that pack a bigger punch, like roasted veggies or salads with a good balance of carbs, fats, and protein.

3. Create a “Day Of” Game Plan

On the day of a big holiday meal, many people think skipping breakfast and lunch to “save calories” is a smart move. Spoiler alert: it’s not. You’ll show up starving and overeat everything in sight.

Instead, try this approach:

• Start with a protein-packed breakfast: A veggie omelet or Greek yogurt with berries and granola is a great way to fill up without overdoing it.
• Snack strategically: Have a balanced snack, like apple slices with almond butter, a protein shake, or some veggies with hummus, to keep hunger in check.
• Hydrate like a boss: Thirst is often mistaken for hunger, so drink plenty of water throughout the day.

When the main event rolls around, you’ll feel in control—not ravenous.

4. Be Mindful, Not Restrictive

Restriction leads to rebellion. If you tell yourself you can’t have dessert, you’re more likely to overeat it later. Instead, allow yourself to enjoy the holiday foods you love, just do so mindfully.

Mindful Eating Tips:

• Start small: Take smaller portions of indulgent foods—you can always go back for more if you’re still hungry.
• Savor every bite: Put your fork down between bites and really taste your food.
• Stop when you’re satisfied: There’s a big difference between being satisfied and being stuffed. Listen to your body and aim for the former.

5. Keep Moving

The holidays can be busy, but staying active is key to both your physical and mental health. Plus, exercise gives you more flexibility with your macros.

Ways to Stay Active During the Holidays:

• Morning workouts: Knock it out early before the day gets hectic.
• Family walks: Suggest a stroll after a big meal—it’s a great way to bond and digest.
• Active traditions: Start a family football game, go ice skating, or try a holiday-themed fitness challenge.

Even if your usual routine is disrupted, any movement is better than none.

6. Macro-Friendly Holiday Swaps

You don’t have to avoid your favorite holiday dishes—just tweak them to make them a little more macro-friendly.

Try These Simple Macro-Friendly Holiday Favorite Swaps:

• Mashed potatoes: Swap heavy cream and butter for Greek yogurt and chicken broth to keep them creamy but lighter.
• Stuffing/Dressing: Use whole-grain bread and add extra veggies to boost the fiber and nutrient content.
• Desserts: Substitute Greek yogurt for butter in recipes or use monk fruit sweetener instead of sugar for lower-carb treats.
• Alcohol: Stick to lower-calorie drinks like vodka with soda water and a splash of lime, or alternate alcoholic beverages with sparkling water.

7. Manage Holiday Stress

Stress can lead to emotional eating, which isn’t great for your macros or your mental health. The holidays can be overwhelming, so it’s important to have strategies in place to manage stress.

Stress-Management Tips:

• Set boundaries: It’s okay to say no to events or obligations that drain you.
• Make time for yourself: Even 10 minutes of quiet time can help you recharge.
• Practice gratitude: Focus on the positives of the season, like spending time with loved ones.

When you’re calm and centered, it’s easier to make choices that align with your goals.

8. Make a Game Plan for “The Tough Moments”

The toughest holiday moments aren’t always at the dinner table. Sometimes it’s dealing with family drama, navigating food pushers (“Just one more piece of pie!”), or feeling tempted to give up on your goals entirely.

Here’s How to Handle Them:

• Family drama: Take a deep breath, excuse yourself if needed, and remember that their actions don’t control your response.
• Food pushers: Politely say, “That looks delicious, but I’m full right now. I’ll grab some later!” Then...don’t.
• Motivation dips: Remind yourself why you started. Write down your goals and revisit them when you’re feeling tempted to give up.

9. Practice Self-Compassion

The holidays aren’t about being perfect—they’re about celebrating life and connecting with the people you care about. If you go over your macros or skip a workout, don’t beat yourself up. One “off” day won’t ruin your progress, but an all-or-nothing mindset might.

Remind yourself that you’re human and doing your best. Progress, not perfection, is what matters most.

And, if that’s not enough, here are some… 

Macro-Friendly Recipes to Try This Holiday Season

Here are a few delicious holiday-themed recipes that are macro-friendly. Make them for yourself or bring them along to your holiday party so you have something macro-friendly no matter what!

Protein-Packed Pumpkin Pie Bites

These mini pumpkin pies are creamy, delicious, and packed with protein. Perfect for satisfying your sweet tooth without blowing your macros!

Ingredients:

• 1 cup canned pumpkin puree
• 1 scoop vanilla protein powder
• 2 eggs
• 1/4 cup unsweetened almond milk
• 1/4 cup monk fruit sweetener
• 1 tsp pumpkin pie spice
• 1/2 tsp vanilla extract
• Pre-made mini phyllo shells (available in the freezer aisle)

Instructions:

Preheat your oven to 350°F (175°C).

In a bowl, mix together the pumpkin puree, protein powder, eggs, almond milk, sweetener, pumpkin pie spice, and vanilla extract until smooth.

Spoon the mixture into the mini phyllo shells.

Bake for 15-18 minutes, or until the filling is set.

Let cool before serving.

Macros (per bite):

• Calories: 45
• Protein: 3g
• Carbs: 6g
• Fat: 1g

Holiday Honey Mustard Green Beans

These flavorful green beans are an easy, macro-friendly side dish that will steal the show.

Ingredients:

• 1 lb fresh green beans, trimmed
• 2 tbsp Dijon mustard
• 1 tbsp honey
• 1 tsp olive oil
• 1/4 tsp garlic powder
• Salt and pepper to taste
• Optional: sliced almonds for garnish

Instructions:

Steam the green beans until tender-crisp (about 5-7 minutes).

In a small bowl, whisk together the Dijon mustard, honey, olive oil, garlic powder, salt, and pepper.

Toss the green beans in the sauce until evenly coated.

Garnish with sliced almonds if desired.

Macros (per serving):

• Calories: 80
• Protein: 2g
• Carbs: 11g
• Fat: 3g

And one more thing to make your holiday season successful…

11. Focus on the Bigger Picture

When the holidays are over, what will you remember most? Probably not how many grams of protein you hit on Christmas Eve. You’ll remember the laughter, the traditions, and the moments shared with loved ones.

By staying mindful and flexible with your macros, you can enjoy the season and feel great about how you’re treating your body.

Final Thoughts

Making the holidays macro-friendly doesn’t mean sacrificing joy or flavor. With a little planning, some smart swaps, and a healthy dose of self-compassion, you can stay on track with your goals while savoring everything the season has to offer.

So, go ahead—grab that slice of pie, enjoy a cozy family dinner, and keep showing up for yourself. You’ve got this.

Happy Holidays, and may your season be as balanced as your macros!

Need Help?

We’ve got you!

If you’re ready to make lasting change, our team of highly qualified macro nutrition experts is ready and waiting. Our one-on-one macro nutrition coaching program is designed to help you reach your health and physique goals using macro science. 

Then, our 1:1 macro nutrition coaching is for you!

Inside, you’ll learn our scientifically based Macro Nutrition protocols and systems for effective and sustainable weight loss without giving everything up so you can become more confident and feel good in your own body. 

Plus, with twice-monthly check-ins, tons of support, and a custom-built macro program, you’ll reach your goals faster than doing it alone. 

We can’t wait to support you!