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Holiday Sugar Hangover? Healthy Breakfast Ideas For The Day After

eatingforhealth healthyeatingtips healthyhabits healthyholidaytips holidayfitness holidayfitnesstips howtostayontrack proteinbreakfast Oct 30, 2022

So you dipped into the Halloween candy... now what?  


Halloween is the official kickoff of the holiday season — or as my client, Bea calls it, “eating season”. I call it the holiday slide (maybe I’ll choreograph a line dance for it!). 


This often means being around treats and libations from now until January. There’s nothing wrong with enjoying a few treats, but it’s easy to overdo it and wake up with a post-holiday sugar hangover. And a crapton of remorse. 


The good news: one night of indulging is not a big deal. The operative word being, one. 


There is no need (or benefit) to panic and punish yourself by severely restricting calories, doubling up on your exercise, or beating yourself up. 


If you’ve overdone it, it happens. Was it the Reese cups? They’re like the holy grail of Halloween candy, aren't they?! 


Just get back on track the next day. No guilt. No extreme measures. Simply start the next day with a nutritious, balanced breakfast — that’s it! 


Today, I’ll share how to navigate “eating season” overload with some nutritious breakfast ideas and a few healthy lifestyle habits.  


Your Post-Holiday (and every day) Breakfast


You want to prioritize having a balanced breakfast — high in protein, plenty of dietary fiber, and a little healthy fat. This helps to rebalance blood sugar, boost metabolism, energy, and decrease cravings. 



Most women simply aren’t eating enough protein, so I recommend a protein-rich breakfast every day! Protein helps regulate blood sugar, keeps you feeling fuller longer, and due to its high thermic effect (it takes more energy to digest protein) — can give your metabolism a boost! 

Some high-quality lean protein sources:  whole eggs, chicken or turkey breast, Greek yogurt (unsweetened), protein shakes, salmon or fish (my go-to's!)



Fiber stabilizes blood sugar by slowing the absorption of sugar. It also helps with digestion and elimination.

A few high-quality fiber foods: rolled oats, raspberries, quinoa, avocado, dark leafy greens


(3) Healthy Fats

Adding a little healthy fat helps increase satiety, satisfaction, and energy. 

Here are some healthy fat options: avocado, nuts (walnuts, almonds, cashews), seeds (hemp, chia, flax), whole eggs, nut or seed butter, full-fat Greek yogurt (if you tolerate dairy)

TRY: Add a tbsp of nut butter or seeds to your protein smoothie, or top your egg on toast with a little avocado.


Here are 3 Healthy High Protein Breakfast Ideas:

  1. Protein-Rich Veggie Omelet - add ground turkey, avocado, spinach, and tomato. You can also add ¼ c of egg whites to boost the protein content. 
  2. Yogurt Parfait - add fresh berries and ground flax seeds to a cup of unsweetened Greek yogurt. Stir in a scoop of protein powder so you hit your 30 gram threshold. 
  3. Protein Smoothie - blend 1c almond milk (unsweetened), 1-2 scoops of protein powder, berries, and some avocado or a Tbsp of nut butter. 


A Few Bonus Tips to Rebalance After a Holiday Sugar Rush (good to do every day!) 

  • Stay Hydrated: Drink water throughout the day. Try drinking a glass of water before you have your morning coffee. 
  • Don’t Skip Meals: Eat at your regular meal times to help rebalance your body and blood sugar levels. 
  • Move Your Body: Get moving. You don’t need a punishing workout to “work off” your treats (besides, it doesn’t work that way). Just move your body, even if that’s just a brisk 15 minute walk or 10 minutes of stretching or yoga.
  • Prioritize Sleep: Besides supporting energy, stress, and the repair and rebuilding of cells and muscles, sleep is essential for hormone balance (ghrelin, leptin, cortisol), which can affect weight, metabolism, and cravings.


The biggest takeaway here is this — don’t beat yourself up. Period. The next day is simply another opportunity to make different choices. 


The holiday season makes it tempting and easy to give in to cravings. It’s totally OK to enjoy your favorite holiday treat. We’re here to ENJOY life! The key is to implement a few healthy strategies to keep things balanced. 


If you’ve gone off the rails, give yourself some grace and compassion… and pick up where you left off the next day. Start with a healthy balanced high-protein breakfast, drink plenty of water, move your body, and eat real, whole foods. You got this!


Want more content like this? I post on Instagram daily about health, fitness, and wellness for women in menopause. Follow me on the 'GRAM here


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