Pre-Holiday Fuel Upgrade
Upgrade Your Pre-Holiday Fuel:
Simple Animal-Based Meals for Busy Days
This is why you’re exhausted by December…
Mid-November hits differently. One week it’s pumpkins and cozy dinners… the next it’s travel, errands, events, work deadlines, and holiday chaos. Most people enter the season already under-fueled — too little sleep, too much coffee, and meals that don’t nourish or sustain them.
But this year, it doesn’t have to be that way.
This year, we’re going in fueled, not depleted.
The Problem: Pre-Holiday Hustle = Empty Fuel
Travel, busy schedules, and nonstop obligations mean meals get skipped or replaced with whatever’s quickest: fast food, random bars, energy drinks, endless sugary coffee drinks, vending-machine snacks, or “healthy” packaged foods that don’t actually nourish.
These options often leave you with:
mid-day crashes
cravings
brain fog
unstable energy
the feeling of always being “behind”
Before the parties and big meals even begin, your baseline nutrition is already shaky.
The Real Trend: Simple, Protein-Forward, Real Food
There’s a reason you’re seeing more people shift toward protein-first, real-food meals — and it’s not because of fad diets or gimmicks. It’s because these choices actually work.
Protein-forward, nutrient-dense meals help:
stabilize blood sugar
curb cravings
support hormone balance
keep your energy steady
reduce that “holiday stress fog”
make you feel grounded instead of scattered
And the truth is…
You don’t need complicated and measured meal prep, intense protocols, or perfectly portioned containers to stay healthy on the go. Most people don’t have the time — especially during the holidays.
What you do need are:
real meals (animal-based, whole ingredients)
simple preparation
foods you can grab in 10 seconds
leftovers that turn into tomorrow’s lunch
basic tools that make the right choice easier than the wrong one
It’s not about restriction. It’s not about dieting. It’s about fuelling with the right foods so you can get on with busy season without feeling maxed or depleted.
The Solution: Easy, Real-Food Meals in 30 Seconds–5 Minutes (Day Of)
When life speeds up, your food should get simpler, not more stressful.
If you prep smart the night before, your “cooking” the next day should take 30 seconds to 5 minutes max — because tomorrow’s fast food is tonight’s leftovers.
Here’s how to stay fuelled all season without living in the kitchen:
1. Always Make Double — Your Future Self Will Thank You
Cooking once and eating twice is the easiest holiday hack. You don’t even have to plan ahead — just double what you’re already making.
Simple ways to do this:
Double your protein, carbs + fat at dinner so you automatically have a full meal for the next day.
Add simple flavor-ups the next day — honey, cheese, herbs — to make leftovers feel brand new.
Reheat with a splash of broth or water in the morning and crack an egg on top for instant nourishment.
If you’re taking it to go, package everything the night before so your morning grab-and-go takes seconds.
I usually combine everything into one container — squash, cheese, protein — instead of separating things. Some of my best flavor combos have come from just mixing everything together.
2. Switch Up Your Proteins (So It Doesn’t Get Boring)
Craving steak for dinner? Perfect. But if you know there won’t be leftovers, use the time you’re already in the kitchen to make a second protein for the next few days.
Burgers are my no-brainer:
Use 1–2 lbs of ground beef and divide it into different mixes, like:
cheese + egg
blueberries + feta
You’d be shocked how many fun flavor variations you can create with zero extra effort. It keeps things exciting without adding time — and makes weekday meals feel anything but repetitive.
3. One-Pan Wonders (The Secret Weapon)
I make a lot of big cast-iron “frittata-style” meals — and honestly, it’s just a fancy name for: throw ingredients in a pan → mix with eggs → bake → done.
Things to toss in:
Protein: ground beef or chicken
Carb: zucchini, squash, sweet potato
Fat: cheddar, gouda, cottage cheese
Bake once, slice for days. A fully balanced meal without thinking.
And Don’t Sleep on Meatloaf — It’s the OG One-Pan Wonder
Meatloaf is another powerhouse meal that doubles as meal prep.
I’ll often mix in squash and a little Parmesan to hit all the macros and give lasting energy.
Sometimes I even toss in a vitality blend (beef organ mix, use code: BAE10) for extra nutrients without extra effort.
One mix → one bake → multiple meals.
The Beauty? Whether it’s a frittata-style bake or a loaded meatloaf, this “one-pan wonder” approach always works — zero overthinking, ultra-satisfying, and built for busy days.
4. Pro Tip: If You’re Eating on the Go… Choose Foods That Taste Great Cold
Because reheating isn’t always an option, here are cold-friendly meals that actually taste great:
Cold chicken (add cottage cheese or yogurt straight into the container)
The frittata from above — keeps perfectly and tastes great chilled
Leftover fish (add lemon + olive oil + avocado for a quick, clean meal)
Zero stress. Zero fuss. Maximum nourishment.
Bottom Line: Prep once. Make extra. Stay nourished for days.
Have 30-Second “Whip-It-Together” Options Ready
This isn’t about relying on store-bought shakes loaded with fillers, seed oils, gums, or artificial flavors. And it’s not about grabbing something from the Whole Foods hot bar with sneaky seed oils and mystery ingredients either.
This is about having fast, clean, real-food options you’ve either:
made ahead of time, or
can throw together in seconds when you’re rushing out the door.
A few of my go-tos:
Cottage cheese + honey or maple + protein powder (mix together)
Yogurt + protein powder + a piece of fruit (apple, berries, banana—whatever’s easy and BLEND!)
Whole milk + protein powder (blend with blueberries or any fruit for carbs)
Kefir + protein powder (blend with a drizzle of honey or maple)
Overnight Muscles (my animal-based version of overnight oats) prepped the night before and stored in a grab-and-go container
I almost always add protein powder (use code: BAE10) to these blender meals or yogurt-style grab-and-go options. Without enough protein, your energy crashes fast — so the scoop makes a huge difference.
The goal: real nourishment, fast.
Grab-and-Go Real Food: No-Stress Snacks & Nourishment Bombs
Travel days are when most people fall off track. Instead of relying on lunch-break junk, vending-machine snacks, or sugar-laden bars, keep it simple and animal-based.
These options travel well, keep you full, and support stable energy — and you can pair them with your 30-second blender meals instead of always needing protein powder.
Hard-boiled eggs — portable, high-protein, and mess-free (prep the night before)
Carnivore bars (use code: BAE10) — real meat, no fillers, perfect for on-the-go fuel
Parmesan cheese — protein + fat + flavor in one bite
Cold cooked chicken — honestly functions like a natural protein bar
Canned fish — tuna, sardines, salmon; nutrient-dense and surprisingly easy to pack
Pro Tip: Keep a few small reusable containers or snack bags in your bag or car. Animal-based snacks aren’t just convenient — they keep you grounded, curb cravings, and make long travel days way easier.
Build Simple, 3-Part Meals (No Matter How You Prep Them)
Whether you’re meal-prepping the night before, tossing something in a blender, or grabbing snacks as you run out the door — everything becomes effortless when you follow one framework:
Protein/Fat + Easy Carb + Flavor-Ups
This simple structure works in every situation:
1. Meal Prep the Night Before
Double dinner, pack it into one container, and you’ve already got tomorrow’s off-your-mind meal.
Protein/Fat: beef, chicken, fish (the fat is usually already built in)
Carb: squash, zucchini, sweet potato, or cooked fruit
Flavor-Ups: herbs, sea salt, lemon, spices
One container, one grab-and-go meal — done.
2. Quick Blender Meals (30-Second Whip-Ups)
This same formula works for fast, blended meals. Just plug in each part:
Protein/Fat: cottage cheese, yogurt, milk + protein boost
Carb: fruit, honey, maple
Flavor-Ups: cinnamon, vanilla, sea salt
Blend for 10–20 seconds, pour, and go. Nourishing, fast, and balanced.
3. Grab-and-Go Snacks That Still Hit the Formula
Even your “snack meals” can follow the same structure — no cooking needed:
Protein/Fat: hard-boiled eggs, canned fish, parmesan, yogurt, cottage cheese
Carb: fruit
Flavor-Ups: honey, lemon, olive oil, sea salt
These combos keep you full and grounded, even on travel days or high-stress workweeks.
Why This Works
This 4-part pattern guarantees:
steady energy
balanced blood sugar
faster meal decisions
less reliance on ultra-processed convenience foods
easy variety without planning or recipes
Simple structure. Endless combinations. Zero overthinking.
Lastly, Hydrate Like It Matters
Simple hydration habits can make a big difference in energy, focus, and digestion. An animal-based diet naturally provides hydrating foods, but for beverages, here are some options — and don’t forget to always carry a travel friendly salt shaker on your journeys!
Try these easy options:
Water with a pinch of sea salt – naturally replenishes electrolytes.
Raw or high-quality milk – hydrates while providing protein, fat, and minerals.
Bone broth – nourishing and hydrating.
Homemade “clean” Gatorade – skip the sugar and additives; make a simple, mineral-rich version ahead of time. (1/4 tsp salt, 1 tblsp lime/lemon, and water)
Small, consistent hydration choices add up to big improvements in energy, mood, and performance.
Coming Up: Your Holiday Wellness Game Plan
This season, I’m sharing two resources to help you stay grounded, nourished, and energized:
🍽️ The Animal-Based Holiday Menus — simple, satisfying meals you can make fast, plus easy holiday swaps that keep you feeling good.
🎁 The Holiday Wellness Buying Guide — a curated list of reliable foods, wellness tools, non-toxic home and workout gear, fitness upgrades, and simple supportive add-ons. No overwhelm — just things you can order online and have delivered.
We’re not waiting until January to catch up. We’re building momentum now.
Final Thoughts
Most people hit December depleted — physically, mentally, and nutritionally.
You don’t need more discipline.
You don’t need a rigid diet.
You just need better fuel, delivered in simple, doable ways.
Real food → real energy.
Simple habits → stable days.
Better choices → better holidays.
Stay grounded and stay nourished this holiday season.
