How to enjoy Christmas dinner

DEEP DIVE

How to enjoy Christmas dinners without waking up in a blood-sugar hangover

If your December calendar looks like:
work potluck → friendsgiving 2.0 → family dinner → “omg another charcuterie board”…
and you’re already stressing about what all that food will do to your PCOS—this one’s for you.

Because here’s the truth no one tells you:
You can enjoy holiday food without:

• swearing you’ll “start over Monday”

• unbuttoning your jeans in the car

• waking up puffy, exhausted, and weirdly mad at bread

And you don’t have to count every crumb or say no to dessert.
We’re not doing diet culture in sparkly wrapping paper this year.

Instead, we’re going to build you a PCOS Party Plate Blueprint:
simple rules you can use at any holiday event to keep:

• your blood sugar steadier

• your cravings quieter

• your bloating, fatigue & mood swings less dramatic

Think of it as:
Have your stuffing… and your stable hormones too.

Why holiday meals hit different with PCOS

With PCOS (especially insulin resistance), big meals rich in carbs + fat + sugar can:

• light blood sugar up like a Christmas tree

• put insulin into over-drive

• give you a 3pm energy & mood crash

High post-meal glucose spikes are linked with more fatigue, cravings, and long-term metabolic issues. Short walks after meals, even just 10 minutes, have been shown to significantly reduce post-meal glucose peaks.

Additionally, heavy meals close to bedtime can also make blood sugar control harder and disrupt sleep—two things that PCOS absolutely loves to amplify.

So no, you’re not “dramatic” if holiday dinners knock you out.
Your hormones are just… sensitive. And we can work with that.

1. Pre-game with protein (before you even leave the house)

If you show up to a party starving, your blood sugar and hunger hormones are already in chaos before the first appetizer.

Instead of “saving calories” for later (hi, starvation mode), we want to anchor your blood sugar before you walk in.

Your pre-party checklist (aim 60–90 minutes before):

• 20–30g protein

• Some fiber and/or fat

• Hydration. At least one glass of water or spearmint tea.

Think:

• Greek yogurt + berries + chia

• 2 boiled eggs + a handful of nuts

• Protein shake + a small apple

• Cottage cheese + cucumber + cherry tomatoes

This does three big things:

1. Reduces cravings so you’re not inhaling the bread basket

2. Tames extreme blood sugar swings when you do eat

3. Helps you make more intentional food choices

Try this:

✅ Eat a protein-rich mini-meal before every big holiday event
✅ Don’t arrive “ravenous on purpose”—it backfires with PCOS
✅ Bring a protein-based dish if you know the spread will be carb-central (meatballs, shrimp, deviled eggs, charcuterie with real protein)

2. Build your PCOS Party Plate

Here’s your PCOS Party Plate Blueprint you can use at any buffet, potluck, or sit-down dinner.

Step 1: Start with protein

Protein is a PCOS Queen’s best friend. It slows digestion, stabilizes blood sugar, and keeps you full longer—something we already lean on in our regular PCOS plates.

On your plate:

• Aim for ¼–⅓ of your plate as protein

• Examples: turkey, salmon, chicken, beef, shrimp, lentil dishes, tofu

And when you sit down to eat:

Step 2: Pile on the color

Next, we’re going for fiber + color. This slows the absorption of carbs and helps with bloat, bowel movements, and toxin detox.

• Aim for ½ plate veggies where possible

• Roasted Brussels sprouts, green beans, salad, broccoli, carrots, roasted veg medleys, etc.

If options are limited (hello beige buffet), even a small salad or veggie side is better than nothing.

Step 3: Choose your carbs with intention

We’re not skipping carbs. We’re just… being strategic.

Options:

• Stuffing

• Mashed potatoes or sweet potatoes

• Rice, bread, rolls, pasta dishes

• Mac and cheese

• Holiday casseroles

Your move:

• Pick 1–2 carb sides you truly love

• ¼ of your plate total for starchier carbs

• Skip the ones that are just “meh” for you

If you know you’ll want dessert, you might do slightly less carb here and save room. Not restriction—just planning like the CEO of your plate.

Step 4: Add a little fat—on purpose

Healthy fats help keep you full and stabilize blood sugar:

• Olive oil–based dressings

• Nuts, seeds

• Avocado

• Butter on your veg or potato (yes, really)

You don’t have to fear fat—just be mindful of “hidden” fats in creamy casseroles and heavy sauces.

3. Dessert without drama

You do not need to skip dessert to be “good.” We’re not doing naughty/nice lists with food this year.

Instead, try this framework:

Ask: “What will I actually remember?”

• Choose the dessert you truly love, not the random store-bought cookies

• Take a moderate portion (you can always go back)

• Eat it slowly and last, after your protein + fiber

You can also:

• Share with a friend or partner

• Pair it with herbal tea or decaf to slow down the experience

• Skip the second round unless you’re actually still hungry (not just vibing)

4. Drinks, but PCOS friendly

Alcohol is… complicated for blood sugar.

• Sugary cocktails, liqueurs and heavy holiday drinks (think creamy mixers) can spike blood sugar fast

• Heavy or frequent drinking over time is associated with higher blood glucose and increased diabetes risk, especially in women

If you’re drinking and you have PCOS, consider:

Better-ish choices

• Wine or prosecco

• Spirits with soda water + citrus

• Light beer if you tolerate gluten

Strategies:

• Never drink on an empty stomach (pair with food, ideally protein)

• Alternate: 1 alcoholic drink → 1 glass of water

• Set a personal cutoff time (e.g., no alcohol within 3 hours of bed) to protect sleep + blood sugar

And remember: “No thanks, I’m good,” is a complete sentence.

5. Tiny habits that save your hormones

Holiday magic is built on small details—so is hormone support.

Here are the little habits that quietly do the most:

10-minute walk after meals

Multiple studies now show that short walks after eating significantly reduce post-meal glucose spikes—even just 10 minutes makes a difference.

• Suggest a “family walk around the block”

• Do loops around the house if it’s freezing

• Offer to walk the dog

Hydration

Dehydration can worsen fatigue, cravings, and constipation (which your hormones do not need extra help with).

Aim for:

• A glass of water before you leave

• One glass between each drink

• Electrolytes the next morning if you overdid it

Prioritize sleep

Late, heavy meals + alcohol + blue light = cortisol party, wrecked blood sugar, worse cravings the next day.

Obviously, you’re not going to bed at 9 pm on Christmas Eve. But consider:

• Aim for roughly consistent bed/wake times most nights

• Keep your room dark + cool

• Put your phone down 30 minutes before sleep on non-party nights

Think of sleep as your free, nightly hormone therapy.

6. The day after: No punishment, only reset

The day after a big meal or party is not:

• “I’m fasting all day to make up for it”

• “I’m only drinking coffee”

• “I need a 2-hour workout”

That’s just glamorized stress for your body—and it can actually worsen insulin resistance and cortisol.

Instead, your Post-Party PCOS Reset looks like:

• Breakfast with 30g protein (eggs, Greek yogurt bowl, tofu scramble, protein smoothie)

• Plenty of water (aim 2–3L across the day)

• Fiber (veggies, fruit with skin, oats, chia, flax)

• Movement (walks, light strength, gentle yoga—no need to annihilate yourself)

• Kind self-talk (“I’m allowed to enjoy food and still support my health.”)

You didn’t “ruin everything.” Your body just needs a little extra support.

Getting Back on Track This Week

If holiday season already feels chaotic, pick 3–5 of these for the week and call it a win:

✔️ Eat a protein-heavy mini-meal before every party (20–30g)
✔️ Build at least one PCOS Party Plate at each event (protein + veg + 1–2 carbs you love)
✔️ Take a 10-minute walk after your biggest meal of the day
✔️ Alternate every alcoholic drink with one glass of water
✔️ Have one earlier, lighter dinner this week to balance the late nights
✔️ Get to bed before 11 p.m. at least 3 nights
✔️ Start the morning after with a balanced breakfast, not just coffee

You don’t have to “perfect” the holidays. You just have to keep nudging your hormones in the right direction.

^{Why PCOS Queens? I want to save you the energy and time in researching and instead give you the shortcut to managing PCOS. I want to help you avoid feeling self-conscious and thinking you have to accept how things are. I want to help you overcome the worst of your symptoms, feel empowered and discover your inner strength. I want to hand you the keys to take back control of your life.}

*Disclaimer: Every women is unique, and this information is provided for educational purposes only. I share summarized research data and personal experience, but this should not be considered medical advice. Always consult your healthcare provider for guidance on your specific health needs.