Your High-Protein Reset: Meal Inspo for the New Year
Most people overcomplicate their routine between Christmas and New Year. The truth: this short window isn’t where your progress is made or lost. Consistency over months, not perfection over seven days, is what transforms your strength, energy, physique, and overall wellbeing.
If you train 3–5x per week, your body benefits from steady, adequate protein intake—not for dieting, but for recovery, muscle repair, satiety, and stable energy. This is the easiest way to feel better after the festive period without restriction or stress.
Your High Protein Meal Inspo: 3 Delicious, Simple Recipes
Each includes:
✓ A meat version
✓ A vegetarian version
✓ Quick instructions
✓ Practical ingredients
✓ High protein per serve (exact numbers depend on brands / portions, but each delivers a strong protein base)
How Much Protein Do You Actually Need?
Evidence-based recommendations for active people who train 3–5x weekly:
1.6–2.2 grams of protein per kilogram of body weight per day
(supported across ISSN and sports nutrition guidelines)
Example:
If you weigh 70kg, aim for 112–154g of protein/day.
This range supports:
• Muscle repair + growth
• Reduced soreness
• Better metabolic stability
• Improved performance in classes, S&C days, and recovery sessions
• Better appetite regulation (high-protein meals reduce cravings)
You do not need to hit perfection. Simply aiming for higher-protein meals in the next week will make you feel more energised, clearer, and ready to return to your full routine in January.
Why Eating Like This Helps Between Christmas & New Year
You’re likely:
• Training less intensely
• Eating differently
• Sleeping differently
• Spending more time socially
You do not need to restrict or “detox.” But high-protein meals help you:
• Stabilise energy
• Reduce the heavy, sluggish feeling
• Support recovery even if training frequency dips
• Stay satiated so you don’t graze mindlessly
• Avoid the “I’ll start again next year” crash
Your progress is built across the entire year. These days are simply an opportunity to rest, nourish yourself, and come back strong.
The days between Christmas and New Year are for rest, connection, and gentle reset—not pressure.
If you keep your protein intake steady, move your body when it feels good, and enjoy your time, you’ll walk into January energised rather than depleted.
Your real progress comes from the habits you build the other 358 days of the year—inside the gym, in the studio, and in the recovery space.
The perfect place to sweat out your Holiday indulgence
