From 2 episodes
Should I skip meals to save calories for a holiday dinner?
Answered by Nikkiey Stott and her guests · Updated
The short answer
No. Nikkiey calls saving calories for later rookie energy that sets you up to lose control at the table. Eat your normal breakfast, get protein in throughout the day, drink your water, and walk into the holiday meal feeling fed rather than frantic and ready to eat until you feel full.
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Nikkiey on why saving calories for later is rookie energy that backfires
Plays from 10:29 · Ep. 313: How to Stay on Track With Your Goals Over the Holidays
Her tactical tip: eat protein between big holiday meals, with simple examples
Plays from 5:54 · Ep. 105: How to Eat on Thanksgiving Without Derailing Fat Loss
Why daytime protein steadies blood sugar and curbs overeating at dinner
Plays from 7:42 · Ep. 105: How to Eat on Thanksgiving Without Derailing Fat Loss
The full answer
On Ep. 313, Nikkiey says skipping meals feels smart, but it isn't. You arrive frantic, telling yourself you saved all those calories, and then you eat to fill the gap. You already know how to plan and execute from tracking macros or working out, and she reminds you the holidays don't change that.
On Ep. 105, she gives a practical day-of plan for Thanksgiving, Christmas, Hanukkah or any big meal. You don't have to track. Just eat protein around and between the big meals:
- Eggs when you wake up
- Yogurt a couple of hours later
- Some chicken from your meal prep, or a protein bar
- A protein shake before dinner
She explains that the big meal will likely cover most of your fats and much of your carbs anyway, between stuffing, sides and dessert. Protein through the day helps stabilize blood sugar, keeps you fuller longer, reduces cravings, keeps your energy steady, and helps prevent overeating when you sit down.
When you get to the table, Nikkiey's advice on Ep. 313 is to build your plate with intention, not guilt. Slow down, have your protein, add color, and choose foods you truly enjoy rather than what someone pressures you into. Keep your floor through the season: protein every meal, water, movement and sleep. If you hit those minimums, she says, you're winning. You don't need a starve-then-feast strategy. You need a plan that keeps you fed.
From Nikkiey Stott and WarriorBabe's coaching. For education, not medical advice: talk to your doctor about your own health.
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Holidays, Travel & Social Life
How do I stay on track during the holidays?
Set a floor you won't drop below, and treat each holiday as one day, not a whole season. Nikkiey suggests keeping one to three minimums, such as protein at every meal, water, 8,000 to 10,000 steps or three strength workouts a week. Then get right back to your routine the next morning instead of waiting for January.
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Holidays, Travel & Social Life
What should I do after overeating on a holiday?
Get back to your normal routine right away, without guilt or punishment. Nikkiey's advice: hydrate, move your body, eat your next solid balanced meal built around lean protein, and hit your workouts as planned. Don't slash calories, skip meals or try to burn it off with a three-hour gym session. That approach only keeps the spiral going.
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Holidays, Travel & Social Life
Will one holiday weekend ruin my progress?
No. Nikkiey says one plate, one event, or even a whole weekend won't erase the progress you've built. The scale jump afterward is mostly water, salt, sugar, alcohol and poor sleep, not fat. What actually sets you back is the story that follows: I blew it, I'll start again Monday.
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Watch or listen in full
More on this topic →
22 minHow to Eat on Thanksgiving Without Derailing Fat Loss
Episode 105 · Nov 20, 2023
31 minHow to Stay on Track With Your Goals Over the Holidays
Episode 313 · Nov 21, 2025