Meal Plans

Build a Better Holiday Plate

Don't sacrifice your muscle gains this holiday season. Follow these tips to keep your physique on track.

The Macro Split

Split your dish into three sections. One third is protein, another third is vegetables, salads and greens, and the last third is what I call category-two vegetables, which are usually higher on the glycemic index like potatoes, sweet potatoes, yams or rice. The chart above is what it would look like.

It's recommended to stay away from sauces and pies. Sauces always have some kind of sugar, which makes everything harder to digest. The crust from the pies always contain gluten, unless specified otherwise. Gluten is also in most sauces and other desserts. Unless it was planned as a cheat, stay away from desserts and pies.

If you are the host, you can always treat your guests with healthier choices like organic turkey (raised without antibiotics), gluten-free pies, frozen or fresh vegetables and fruits. Ditch the traditional mashed white potatoes, which are known for being high in pesticides. Opt for mashed sweet potatoes or cauliflower instead. Here are some non-conventional recipes for a healthier and leaner Holidays: