November Nutrition: Get Holiday-Ready Without the Stress

Holiday-Ready, Not Holiday-Worried: Your November Nutrition Game Plan

The holidays shouldn’t derail your goals—or your joy. With a few simple upgrades, you can enjoy every gathering and stay on track.

The Big Rocks

1. Protein First: Anchor each meal with 25–40g protein to support muscle, recovery, and satiety.
2. Fiber Always: Aim for 25–35g/day (veggies, fruit, beans, whole grains). It helps fullness, digestion, and blood sugar.
3. Hydrate Smart: 80–100 oz/day for most active adults. Add electrolytes on heavy training days.
4. Planned Indulgence: Choose your “worth-it” treats in advance. Savor them—guilt free.
5. 80/20 Mindset: Fuel like an athlete most of the time, flex with family traditions when it counts.

Simple Plate Formula (No Tracking Needed)

• ½ plate: colorful produce
• ¼ plate: lean protein
• ¼ plate: smart carbs (potatoes, rice, quinoa, whole-grain pasta)
• + fats: olive oil, avocado, nuts (thumb-size servings)

3 Easy November Meal Ideas

• Protein Breakfast Bowl: Egg scrambles + turkey sausage + spinach + salsa.
• Lunch Prep: Greek chicken bowls with rice, cucumber, tomato, olives, tzatziki.
• “After-Class” Dinner: Sheet-pan salmon, roasted potatoes, broccoli. Lemon + dill.

Party Strategy You’ll Actually Use

• Eat a protein-rich snack before you go.
• Scan the table, pick 1–2 favorites, build around protein + veg.
• Alternate water with festive drinks.
• Morning after? Walk 20–30 min + hit a FIIT HYBRID or FIIT STRENGTH class.

Work with a Coach: Our FIIT FUELED nutrition coaching gives you a custom plan and real accountability.

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