The holiday craziness is in full swing! This week, I’m focusing on healthy staples to make life a little easier. These ideas are quick, easy, and designed to keep things simple, stress-free, and healthy for you and your family.

Healthy Holiday “Hack”

Staying healthy this time of year can be hard. Sometimes, having a simple plan or “hack” to lean on makes all the difference. Check out 10:10:1- it’s simple, practical, and designed to help you stay on track without adding to your stress.

  • 10: Start your day with 10 minutes of movement- get your heart rate up! High-intensity exercise is the secret to boosting energy and managing stress.
  • 10: Spend 10 minutes on meal prep- not a whole production, simple snacks, or a fast meal you can plan for to avoid grabbing foods that sabotage your health.
  • 1: Make 1 tiny promise to yourself- something you know you can keep, like staying hydrated, taking a walk, or calling a friend.

Healthy Staples

Rotisserie Chicken

Rotisserie chicken is the ultimate time-saver and a protein-packed foundation for countless meals. It’s ready to eat and works in everything from salads to soups. For a cozy option, shred it and combine with heated bone broth and frozen veggies for an instant, high-protein homemade soup. If you want to DIY, try this fast and easy crockpot Confetti Chicken recipe.

Cottage Cheese

Cottage cheese is a versatile, high-protein option that’s great for breakfast, snacks, or even as a boost for other recipes. For breakfast, pair it with fresh berries and a drizzle of honey. As a snack, try spreading it on whole-grain toast with sliced tomatoes or go hot and crunchy with this gooey cottage cheese toast recipe. Brands like Good Culture are a great choice because they made with simple, high-quality ingredients like pasture-raised milk and live, active cultures.

Cook Lean Meats

Lean ground meats like turkey (93/7), chicken, and grass-fed beef are protein powerhouses and can be prepped in 10 minutes or less for quick, healthy meals. Cook up 2-3 lbs and use them in these easy ideas:

  • Turkey or Chicken Lettuce Wraps: Toss cooked ground turkey or chicken with soy sauce, ginger, and garlic, and serve in lettuce cups for a fresh, low-carb meal.
  • Beef or Chicken Grain Bowl: Add cooked lean beef or grilled chicken to a bowl of quinoa or brown rice, top with your favorite veggies, and drizzle with a simple vinaigrette or tahini dressing.
  • Turkey or Beef Taco Salad: Season cooked ground meat with taco spices, then serve over greens with salsa, avocado, and a sprinkle of cheese for a quick taco-inspired meal.
  • Chicken or Turkey Stir-Fry: Sauté cooked diced chicken or turkey with frozen stir-fry veggies and your favorite sauce (like teriyaki or sesame ginger) for a meal ready in minutes.
  • Protein-Packed Wrap: Layer cooked meat, hummus, and fresh veggies in a whole-grain wrap for a quick grab-and-go lunch or snack.

Check out this recipe for more protein bowl ideas. The Cheesy Buffalo Chicken Protein Bowl Recipe is yum!

Skyr or Greek Yogurt

Skyr or Greek yogurt is a versatile, protein-packed option loaded with probiotics to support gut health and keep you feeling full longer. Always opt for plain yogurt to get the full benefits of probiotics—flavored versions often have added sugars. To enhance the flavor and make it more gut-friendly, try adding a drizzle of Clover or Manuka honey, which also supports gut health. Top with nuts, seeds, or fresh fruit for a balanced snack, and avoid eating it “naked.” You can also use it as a base for smoothies or as a creamy substitute for sour cream in dips and sauces. This is the perfect time to focus on gut-friendly foods, and yogurt is a simple, delicious way to do it! Check out this yummy Reese’s PB Cup snack idea!

Eggs a Bunch of Ways

Did you know Costco offers ready-to-eat organic, cage-free hard-boiled eggs? They’re a grab-and-go protein option that couldn’t be easier. Slice one onto a salad, pair it with avocado toast, or sprinkle it with your favorite seasoning for a quick, healthy snack. Or try member Erin’s high-protein egg salad: mash together 2 hard-boiled eggs, ½ avocado, and ½ cup low-fat cottage cheese, then top with everything bagel seasoning- it’s a must-try!

For even more options, keep a carton of egg whites on hand for a quick scramble, or whip up my easy One-Pan High-Protein Frittata or the viral tortilla quiche recipe.

Wait…ICYMI

If none of these are ideas float you’re boat, check out these healthy options:

Don’t Forget! December Saturday Morning Drop-Ins

Use these Drop-Ins or Coaching Sessions for help or coaching support- think of me as your Concierge Nutritionist! I’m here to answer questions and connect you with others on their healthy journey. Can’t make a call but have a topic or question? Email amy@foodandmoodlab.com. And, you can just listen in too- no video required, just drop in. Most sessions are recorded and can be accessed from the member resources page.

Members are asking to change it up, so starting in December, drop-in coaching calls will now be at 9:00 AM ET on Saturdays. Some of the focus areas for December will be:

  • Keeping holidays healthy
  • Fasting tips
  • Building your own plan
  • Trending nutrition topics like microplastics and more