Welcome to the 30th episode of Vegetarian Health and Longevity from Hurry The Food Up and Sports Nutritionist James LeBaigue.

I was away travelling in September, and I had a blast.

I’m not going to bore you with the details of it, but I did want to talk about about one of the things I’ve struggled with since coming back.

While I would say I’m pretty balanced with my diet (a good helping of treatos—yes, please), I was probably a bit more relaxed than usual whilst on holiday. After all, it would have been remiss of me not to eat Belgian waffles and chocolate in Belgium, and Kaiserschmarrn in Austria.

Since coming home, I found myself craving those sorts of foods more than before. I’ve found it a challenge to get back into a regular pattern and turn my brain off from holiday mode.

So I thought I’d share what I found useful with you, in case any of you are in a similar position.

It doesn’t need to be after a holiday, either! If you’re struggling with your daily diet regardless of vacation, this podcast is for you.

You can find it on YouTube below or you can listen to it here on your favourite provider.

It can be difficult to get your diet back in order after going on holiday, and unchecked it can lead you down a path which you don’t want to go down. 

These are simple tips I use for myself, and I use with my 1:1 clients, to get things back in place. You might use one of them, or you might use all of them. 

If you do find it useful, I’d love it if you gave the podcast a quick review on whatever platform you’re listening on. It’ll only take a moment but means a tonne, so thanks in advance.

1. Plan My Diet

For me, getting back to a balanced diet starts with a plan.

Instead of leaving meals to chance, I find it helpful to think ahead about what I’m going to eat. I usually take a bit of time on Sunday to map out my week and create a shopping list. Even if I don’t stick to it exactly, just having a guide helps me avoid drifting into spontaneous (often less healthy) meal choices during the week.

I book my slot with Sainsbury’s and wait for the (usually) jolly delivery person to bring my food the next day. When my meals are roughly mapped out, it takes the guesswork out of the day-to-day. That way, I don’t fall back on the sort of rich, sugary foods I indulged in on holiday.

Even having a rough plan can help me stay on track and reduce the likelihood of making impulsive choices based on leftover holiday cravings. Plus, with a plan, I don’t need to think about it too much—I can focus on other things and know that my meals are sorted.

2. Eat Satiating Food (Protein and Fibre)

I probably bore people to death with this, but eating the right sorts of food can be so useful for keeping a diet on track.

Protein and fibre both have satiating properties, which signal fullness and satisfaction to your body. Including plenty of protein and fibre in my meals keeps me feeling full and satisfied, which really helps curb cravings for sugary or rich foods.

I don’t eat meat, so I choose combinations of protein-rich plant-based food such as soy (tofu), low-fat dairy, beans, legumes, wholegrain carbohydrates as well as fish. These foods are not only high in protein but are also nutrient-dense, making them a great choice for long-lasting energy. I often batch-cook dishes like lentil curry or a chickpea stew on Sunday, so I always have some high-protein options available when I need them.

Then I also choose fibre-rich foods, such as whole grains (👋 again carbs!), fruits, and veggies, which also keep me feeling full longer and make it easier to stick with a balanced eating plan. Fibre-rich foods add bulk to meals, which naturally slows down digestion and keeps you feeling satisfied for longer. Including a variety of fibre-rich foods in my daily meals makes it less tempting to reach for those sugary snacks.

3. Keep Treats in There

Going cold turkey on treats just isn’t sustainable for me, and nor would I recommend it if I were advising myself.

I say the same to the athletes I work with; keeping small indulgences in a diet helps prevent feelings of deprivation and makes it easier to stay consistent. Denying yourself treats completely can often lead to binging later on when those cravings catch up with you.

I’ll typically allow myself a couple of small treats each week, which is particularly important when transitioning back out of holiday mode. If I know I’ve got a chocolate bar or a little pastry to enjoy later, I’m less likely to feel deprived.

Keeping treats in my routine makes getting back into a healthy pattern feel a lot smoother and more enjoyable. And, let’s face it, life’s too short not to enjoy a bit of chocolate now and then!

This is one of key aspects of The Vegetarian Protein Fix. We help people lose weight, sustainably. We don’t ban foods from your diet, and you can lose weight eating food tha you enjoy. If that sounds like something you’d like to try then you can check out a free week’s meal plan at htfu.com/try , that’s t r y, and get started today. You’ll get a whole week of tasty but easy-to-prepare vegetarian recipes, with step by step instructions and a grocery list to make it all as simple as possible. So that’s htfu.com/try and you can get started today.

4. Stay Hydrated

Staying hydrated helps me manage cravings because sometimes I think I’m hungry when really all I need is a drink. A lot of people are surprised by how often thirst can masquerade as hunger.

I have a big bottle of water next to me when I work, and I almost always take one with me when I’m out and about. I make a point of finishing the bottle by lunchtime and then refilling it. This helps me stay on top of my hydration without feeling overwhelmed by how much I need to drink throughout the day.

Usually, it’s just water, but I love sparkling water with juice, too! (So wild, I know 😂) Staying properly hydrated also supports digestion, energy levels, and mood—all of which help me get back on track after a holiday.

Plus, when you’re well-hydrated, your body is generally better at processing food and nutrients, which can make a big difference in how you feel overall.

5. Get Back into a Regular Exercise Routine

Exercise isn’t about burning off those extra holiday calories; it helps me re-establish a sense of routine, and I get a buzz from it. I also find that getting back into exercise can really help shift my mindset back into a healthy groove.

I start with what feels manageable—a short jog, a bike ride, or even a home workout. Or, if I’m feeling motivated, an interval session where I just have fun (think: fartlek). I try not to put too much pressure on myself to hit specific times or distances; I focus more on just moving and enjoying it.

I remind myself that consistency is key, so I focus on gradually building up volume and intensity again and take the pressure away from performance. Getting into the rhythm of regular movement helps me feel more aligned with my goals and reinforces a positive mindset.

6. Count Calories If I Need To

When I feel like I need a bit more structure, I’ll track my calorie intake for a week or two. It helps me stay within a healthy range and recalibrate my portions. I’m not looking to restrict myself severely, but sometimes, knowing what I’m eating helps bring awareness back to my habits.

I don’t track forever, but setting a daily limit based on my goals can be really useful when I’m looking to bring some awareness back to my usual intake. Tracking calories isn’t about perfection; it’s about creating a bit of accountability to myself and checking in with how much I’m consuming.

It also gives that external objective guide to say “na, that’s enough”. Within a week or two, I’m back where I need to be. Once I feel like I’m in the right groove again, I can stop tracking and feel confident that my habits are back to where they need to be.

It’s not always easy, but having a rough guide to where you want to be with your diet can make a big difference.

Take it slowly, be kind to yourself, and don’t expect too much too quickly. Healthy habits are a marathon, not a sprint, so give yourself the time and space to get back on track naturally.

So I hope you found this episode interesting and gave you some helpful info about… If you did find it useful then please give the podcast a quick review on whatever platform you’re listening on. 

It helps the podcast to spread to more like minded people like you, and it’ll only take a moment. Thanks so much, and we’ll speak soon.

And finally, here is the easiest way to sign up to try our meal plans (free).

And a list of our vegetarian meal plans (also all free).

And finally finally: More vegetarian podcasts this way!

The post Ep. 30 – 6 Powerful Tips To Get Your Diet Back On Track After Holiday appeared first on Hurry The Food Up.