Is dinner suddenly happening at 3 PM?
For family holiday meals, that's the norm. And if you're on any kind of regular eating schedule, this throws everything off.
So what do most of us do? We starve ourselves all day until mealtime (which is often a tiny bit late) and sit down with an overloaded plate. I get it. By this point we are starving.
We may even graze nervously all day, not sure what to do, and still end up overeating and feeling uncomfortable after dinner.
None of that works. Here's what does.
Eat 4 Hours Before the Big Meal
This is my number one tip. Have a moderately protein-heavy, small meal about 4 hours before your holiday dinner.
For my 3 PM meal, I do a protein smoothie around noon. It keeps my blood sugar stable and my stomach satisfied but doesn't fill me up so much that I can't enjoy what I've been looking forward to.
Check out the XO Jacqui November recipe Warm Spiced Pear Smoothie to try something new.
Plan for the 8 PM Hunger
Here's what often happens: you eat dinner at 3, evening rolls around, and by 8 PM you're hungry.
You know yourself—are you someone who gets hungry again by bedtime?
If yes, plan for it. I keep a half-portion smoothie ready to go. The cacao flavor is my favorite for evenings. It prevents that middle-of-the-night hunger or waking up Friday absolutely starving, which just starts a whole cycle of feeling off-track.
Drink Water All Day
Throughout the day, drink water. I prefer warm water, especially in November. It's soothing, aids digestion, and helps you stay connected to your body's actual hunger signals. Add a little lemon or some of our electrolytes.
Also? Limit the snacking and alcohol before the big meal. I know it's tempting when the cheese board comes out at 1 PM, but save your appetite for what you really want to enjoy. Having that midmorning smoothie really helps with premeal snacks.
Take a Walk After Dinner
After you eat, take a 15-20 minute walk around the block with your loved ones.
Why this matters: movement after eating helps regulate blood sugar and aids digestion. It also gets you out of the kitchen and away from the pie calling your name.
Plus, there's something grounding about stepping outside together, breathing fresh air, and letting the day settle.
Don't Skip Your Workout
Even if you're short on time, move your body. A 15-minute yoga flow, a quick walk before the cooking starts, some stretching in your living room—something.
This isn't about burning calories before you "earn" your meal. It's about staying connected to yourself and honoring the commitment you've made all year.
The Real Point
One meal, one day, one holiday doesn't undo your progress. But abandoning your routine entirely? That makes it harder to get back on track.
These simple strategies—protein at strategic times, hydration, and movement—keep you tethered to what serves you, even when the day looks different.
You don't have to be perfect. Just show up for yourself, even on Thanksgiving Thursday.
Walk into that meal nourished, not starving. Enjoy what you love. Take that walk. And wake up Friday feeling energized.
Ready to make protein your secret weapon this holiday season? Shop XO Jacqui