Eating Plan to Start the Year Healthy

Melanie Ramos 7 min. of reading Well-being habits Leave a comment

Feeling a bit heavier after the festive season? After indulging, it’s natural to want to get back to normal. At HSN, we suggest a balanced, nutrient-rich diet that will help you feel lighter and full of energy.

Here’s a sample diet plan for guidance, which you can adjust to suit your needs:

Breakfast: Green smoothie (spinach, cucumber, celery, green apple, lemon, ginger, water) + 1 scoop of plant-based protein powder (pea, rice, or hemp).
Mid-morning: 1 boiled egg and a handful of raw almonds.
Lunch: Green salad with spinach, rocket, cucumber, avocado, chia seeds, cooked chickpeas, dressed with lemon and olive oil.
Afternoon snack: Green tea and 1 plain Greek yoghurt (no added sugar).
Dinner: Cream of spinach with courgette and leek, accompanied by grilled chicken breast.

Breakfast: Fresh orange juice and slices of fresh pineapple with 1 scoop of whey (or plant-based) protein mixed with water.
Mid-morning: 1 plain yoghurt (no added sugar) with chia and 2 boiled egg whites.
Lunch: Citrus salad (grapefruit, orange, rocket, red onion) with grilled salmon.
Afternoon snack: Ginger tea and 1 slice of low-fat fresh cheese.
Dinner: Pureed carrots and pumpkin with cooked chickpeas and grilled tofu.

Breakfast: Porridge made with plant-based milk, flax seeds, berries, and 1 scoop of whey or plant-based protein.
Mid-morning: Pear and celery smoothie with a handful of walnuts.
Lunch: Lentil salad with spinach, cherry tomatoes, grated carrot, and lemon vinaigrette.
Afternoon snack: Chamomile tea and 2 boiled eggs.
Dinner: Steamed vegetables (broccoli, courgette, asparagus) with a baked white fish fillet.

Breakfast: Berry smoothie (strawberries, blueberries, raspberries) with almond milk and 1 scoop of protein powder.
Mid-morning: A handful of nuts and 1 plain Greek yoghurt (no added sugar).
Lunch: Quinoa salad with red peppers, cucumber, coriander, and grilled chicken pieces.
Afternoon snack: Green tea and 1 boiled egg.
Dinner: Cream of beetroot and carrot with grilled tofu pieces.

Breakfast: Cucumber, celery, lemon, and parsley juice with 1 scoop of protein powder.
Mid-morning: Pineapple slices and a handful of walnuts.
Lunch: Mixed green salad with cucumber, avocado, asparagus, and grilled turkey breast.
Afternoon snack: Watermelon or melon smoothie with 1 scoop of plant-based protein.
Dinner: Vegetable broth (celery, leek, onion) with a small portion of brown rice and 150g natural tuna.

Breakfast: Papaya and plain yoghurt with chia seeds and 1 scoop of plant-based protein.
Mid-morning: Ginger tea and 1 boiled egg.
Lunch: Chickpea salad with tomato, cucumber, peppers, coriander, and a grilled chicken fillet.
Afternoon snack: A handful of raw almonds and green tea.
Dinner: Miso soup with seaweed and tofu, accompanied by 100g of salmon.

Breakfast: Banana smoothie with spinach, oat milk, ginger, and 1 scoop of protein powder.
Mid-morning: A handful of nuts and 2 egg whites.
Lunch: Warm spinach salad with mushrooms, quinoa, and grilled chicken.
Afternoon snack: Carrot, apple, and celery juice with 1 plain Greek yoghurt.
Dinner: Roasted vegetables (aubergine, courgette, peppers) with 150g of tofu.

Index

1 Tips for Losing Weight after the Festive Season
2 Recommended Cleansing Foods after Christmas
3 Support Yourself with Specific Supplements

Tips for Losing Weight after the Festive Season

Here are some key tips:

1. Prioritise Light, Nutrient-Dense Foods

After the holiday excess, the most important thing is to provide your body with the nutrients it needs to recover. Choose fresh, natural foods like fruits, vegetables, and lean proteins. These options are not only light but also give you the energy needed to get back to your routine.

2. Avoid Ultra-Processed and Sugary Foods

Ultra-processed and high-sugar foods are the main culprits behind weight gain and bloating. Avoiding them will help you cleanse your body quickly and effectively, while also improving digestion.

3. Control Portions and Meals

Portion control is key for effective weight loss. Start by eating slowly and listening to your body to avoid overeating. Dividing your intake into 5 or 6 small meals a day can also help keep hunger in check and prevent snacking.

4. Gradually Incorporate Physical Activity

Getting active again after the holidays doesn’t mean diving into intense workouts. Start with gentle activities like walking, yoga, or Pilates so your body can gradually adjust to exercise. You can then slowly increase the intensity to burn off accumulated calories.

5. Include More Fibre to Improve Digestion

After the Christmas indulgences, everyone wants to feel lighter and more energised. Fibre is your best ally to achieve this. Adding foods like oats at breakfast, a lentil salad for lunch, or a spinach smoothie as a snack not only supports digestion but also helps you feel more satisfied and less inclined to snack between meals.

Recommended Cleansing Foods after Christmas

Food	Properties
Apples	High in fibre, aid digestion and help eliminate toxins. Filling with few calories.
Pineapple	Diuretic and digestive, helps eliminate retained fluids and aids digestion after heavy meals.
Artichokes	Help detoxify the liver, promote fat elimination, and improve bowel regularity.
Asparagus	Natural diuretics, help reduce water retention and eliminate toxins.
Herbal Teas	Aid digestion and can help reduce inflammation, like green tea, which also speeds up metabolism.
Oats	High in soluble fibre, improve bowel movement, and provide sustained energy without excess calories.
Oily Fish	Rich in omega-3 fatty acids, help combat inflammation and promote healthy fat burning.
Brown Rice	Complex carbohydrate source, provides sustained energy, and is high in fibre, aiding digestion.
Lentils and Other Legumes	High in plant protein and fibre, provide satiety and help regulate bowel movement.
Green Vegetables (lettuce, cabbage, broccoli, celery, etc.)	Very low in calories, high in fibre and antioxidants, help detoxify the body and improve digestive function.

Support Yourself with Specific Supplements

After all those holiday treats, it’s natural to want to feel lighter. At HSN, we offer natural supplements that can help you maintain your shape in a gradual, sustainable way.

We know that getting back into routine can be tough after the festive season. Our new Pack – Get Back in Shape includes products like Evodren, Evoblocker, Evoburn (stimulant-free), and powdered glucomannan. These have been carefully selected to detoxify and help you shed the extra pounds that tend to pile up over the holidays.

Get Back in Shape Pack

Related Posts