11/24/2025
The One-Plate Holiday Strategy
Eat anything you want — just not everything you want.
Here’s how to stay in a calorie deficit during the holidays without being the awkward “I’m on a diet” person at the table:
🟩 1. One Plate. That’s the rule.
Not two. Not “a small second plate.”
One.
You can fit a totally satisfying meal on one plate without torpedoing your goals.
🟩 2. The Spoon Rule.
You can have ANY food you want — but only one spoonful of the fun stuff.
Not five.
One.
Enough to taste it, enjoy it, and move on.
🟩 3. Protein First.
Turkey, ham, roast beef — whatever.
Anchor your plate with protein.
It keeps you full and keeps you from raiding the dessert table like a sugar-deprived raccoon.
🟩 4. Skip the “Guilt Foods.”
If you don’t love it, don’t take it.
Tradition doesn’t mean you owe anyone calories.
🟩 5. Dessert = Same Rules.
Pick ONE dessert, or grab two small spoonfuls of whatever you want to try.
Not a whole sampler platter.
🟩 6. Finish Strong.
When your one plate is done, you’re done.
Move away from the food.
Go talk, laugh, walk, hang out — don’t loiter at the snack table.
One plate.
Protein first.
One spoonful of the extras.
That’s it.
You’ll enjoy the holiday and wake up tomorrow feeling proud instead of bloated and mad at yourself.
