Protein Through the Holidays: Balance Blood Sugar, Maintain Muscle & Boost Energy Naturally

The holiday season is a beautiful mix of celebration, connection, altered routines, and often… a lot of food.

For many people, this time of year brings more social outings, shared meals, travel, and late nights — along with less structure around movement and exercise. It’s also when blood sugar swings, fatigue, digestive discomfort, and low energy can quietly build.

Rather than approaching holiday nutrition with restriction or “all-or-nothing” thinking, I encourage a gentle, sustainable strategy that works with your body:
increasing protein at every meal. This is my secret for not only feeling steady energy in the busy season but also emotional resilience as we are spending more time with people we might not usually choose too.

This one simple focus can have a powerful impact on your blood sugar balance, muscle mass, nervous system regulation, and overall energy throughout the festive season.

Why Protein Is Essential for Blood Sugar Balance During the Holidays

Protein plays several key physiological roles that become even more important when routines change:

1. Protein helps stabilise blood sugar naturally

Holiday meals often contain more refined carbohydrates and sugar. Protein slows the digestion and absorption of these carbohydrates, reducing sharp blood glucose spikes and crashes. More stable blood sugar can mean:

Fewer afternoon energy crashes
Less irritability and mood swings
Reduced sugar cravings
More stable appetite
Better quality sleep after evening meals

This is especially important for those dealing with insulin resistance, stress-related blood sugar dysregulation, or hormonal transitions.

Protein for Maintaining Muscle Mass When Exercise Decreases

It’s common for gym sessions, workouts, or regular training to decrease during the holidays. Without adequate dietary protein, the body can shift toward breaking down muscle tissue — even over a short period of time.

Prioritising protein intake supports:

Preservation of lean muscle mass
Metabolic health and insulin sensitivity
Joint protection and physical resilience
Long-term strength and mobility

Maintaining muscle is not about aesthetics — it is a cornerstone of healthy ageing, hormonal balance, and metabolic stability.

Protein for Sustained Energy and Social Stamina

From family gatherings to work functions and late dinners with friends, the holidays place greater demands on your physical and emotional energy.

Adequate protein supports:

Neurotransmitter production
Cognitive clarity and focus
Stress resilience
Reduced fatigue between social events
More consistent mood throughout the day

From a nervous system regulation perspective, stable blood sugar created by consistent protein intake is one of the most effective ways to create a baseline sense of safety and steadiness in the body.

How Much Protein Do You Need Per Meal?

Individual needs vary, but a general therapeutic guideline is:

20–30 grams of protein per main meal

This looks like:

2–3 eggs
A palm-sized portion of chicken, fish, or meat
1–1.5 cups of legumes
1 scoop of high-quality protein powder

You may benefit from higher intake if you are:

Peri- or post-menopausal
Under chronic stress
Reducing exercise
Recovering from illness
Experiencing fatigue or blood sugar instability

Ways to add protein to each meal over the holidays

High-Protein Holiday Breakfast Ideas

Eggs with vegetables and avocado
Greek or coconut yoghurt with protein powder, nuts, and berries
A protein smoothie with seeds and healthy fats
Leftover chicken or salmon with sourdough and greens

Protein-Focused Lunch Options

Chicken, tuna, tofu, tempeh, or eggs added to a salad
Leftover roast meat with vegetables
A protein-rich wrap or sandwich

Protein at Dinner

A palm-sized portion (or more) of meat, fish, tofu, or legumes
Pair holiday carbohydrates with protein to slow blood sugar rise

Protein-Based Snacks for Blood Sugar Support

Boiled eggs
Protein balls
Yoghurt with chia or flaxseeds
Cottage cheese
Beef or mushroom jerky
Small protein smoothies

I have to admit my saving grace over the holidays is my high quality heavy metal tested protein powder. When someone else has done the shopping or I am going out for the day, I can make a berry smoothie with 30g of protein and know I will not get caught out and be ‘hangry’ with my extended family. I can also have it alongside a sweet breakfast if someone is making pancakes or crepes.

The Nervous System and Protein: Why It Matters for Stress and Energy

Finally the nervous system. This would not be a blog post of mine without mentioning this central aspect of our health. Protein provides the amino acids required to produce neurotransmitters such as serotonin, dopamine, and GABA. During the holidays, emotional load often rises alongside physical demands. Stable protein intake supports a regulated nervous system by: