Navigating the Holidays as a Plant-Based Eater: Actionable Tips for Staying Healthy and Satisfied

The holiday season brings joy, laughter, and an abundance of food. For plant-based eaters, this time of year can feel tricky, with tables piled high with dishes that may not align with their lifestyle. But fear not—planning ahead and focusing on whole foods can help you fully enjoy the holidays while staying true to your health-conscious values.

Here’s a deeper dive into how to navigate the holiday table and thrive this season:

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1. Plan Ahead

Without a plan, you may find yourself staring at a table full of dishes you can’t eat, leading to frustration or unhealthy choices. Taking control of the situation ensures you have nourishing options available.

1. Research Plant-Based Holiday Recipes: Explore festive plant-based dishes, such as lentil loaves, hearty stews, or roasted vegetable sides. Websites like Minimalist Baker or Forks Over Knives offer plenty of inspiration.

2. Communicate Clearly with the Host: Reach out to the host before the event and share your dietary preferences. Offer to bring a dish that complements the menu, such as a vegan stuffing or dessert.

3. Pack a Holiday Survival Kit: Bring small, portable snacks like trail mix, roasted chickpeas, or fruit bars to ensure you’re never caught hungry.

2. Focus on Whole Foods

The holidays can be a minefield of processed and calorie-dense foods that leave you feeling sluggish. Prioritizing whole, plant-based foods helps you stay energized and satisfied.

1. Create a Priority Plate

   • Divide your plate into:
     • Half vegetables (roasted carrots, sautéed greens, or salads).
     • A quarter plant-based proteins (lentil loaf, beans, or tofu).
     • A quarter whole grains (quinoa, wild rice, or whole-grain stuffing).

2. Bring a Colorful Salad: Prepare a hearty salad with greens, roasted veggies, nuts, and seeds. Include a protein like chickpeas or quinoa and top with a homemade vinaigrette for a balanced, festive dish.

3. Simplify Sauces: Bring a versatile plant-based sauce, such as cashew cream, tahini dressing, or a vegan gravy. These can elevate simple dishes into something indulgent and satisfying.

3. Bring a Plant-Based Dessert

Desserts are often a challenge for plant-based eaters, with many traditional recipes relying on butter, cream, or eggs. Bringing your own ensures you’ll have something to enjoy alongside everyone else.

1. Choose Crowd-Pleasers: Bring desserts that appeal to everyone, like vegan pumpkin pie, black bean brownies, chocolate mousse made with avocado, or coconut milk rice pudding.
2. Bake Ahead: Prepare your dessert a few days early and freeze it if needed. This reduces stress closer to the event.
3. Add Festive Touches: Garnish with holiday-themed elements like pomegranate seeds, powdered sugar, or a sprinkle of cinnamon.

4. Stay Hydrated

Dehydration can masquerade as hunger, leading to unnecessary snacking. Staying hydrated helps you feel your best and avoid overeating.

1. Keep a Water Bottle Handy: Carry a reusable water bottle to gatherings and sip throughout the day. This will help you stay hydrated and mindful.

2. Drink Before Meals: Have a glass of water 15–20 minutes before eating to curb your appetite and support digestion.

3. Infuse Your Water: Make hydration festive by adding slices of citrus, fresh mint, or cranberries for a seasonal twist.

5. Don’t Stress

The holidays are about connection and joy, not perfection. Letting go of rigid expectations allows you to savor the season while staying aligned with your goals.

1. Focus on Connection: Engage in meaningful conversations, play games, or participate in traditions. Shift your focus from food to the people around you.

2. Embrace the 80/20 Rule: Allow yourself to enjoy a small portion of a non-vegan favorite or a less healthy option. Balance indulgences with healthier choices.

3. Practice Self-Compassion: If you slip up, don’t beat yourself up. Acknowledge it, let it go, and return to your plant-based habits at the next meal.

4. Practice Gratitude: Reflect on the abundance in your life and appreciate the effort others have put into creating a joyful holiday experience.

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Surviving the holidays as a plant-based eater doesn’t have to be stressful. By planning ahead, focusing on whole foods, bringing your own dessert, staying hydrated, and letting go of perfectionism, you can enjoy the season while staying true to your values. Embrace the opportunity to share your lifestyle with others and savor the festivities.

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If you're looking for some delicious nutrition to pass around your holiday table be sure to look out for our Holiday Menu! Please be sure to watch for the emails and newsletter as it goes live November 18th!

Until then, check out our a la carte or family style meals on our website! 🫛

Happy holidays from our family, to yours! 🌟