How Phoenix Stays on Track Through New Year’s
Phoenix finally cools off, patio season kicks in, and suddenly every weekend has a Friendsgiving, an office party, or a cookie exchange. It’s the best time of year to live here. It’s also when weekday eating quietly falls apart.
Here’s the good news. You don’t have to skip the tamales or turn down a slice of pie. You just need your Monday through Friday handled. That’s where high protein meal prep comes in, and it’s the easiest way to enjoy the holidays without starting January in catch-up mode.
Does Holiday Weight Gain Really Happen?
Yes, but not the way most people think. A well-known National Institutes of Health study found the average adult gains less than a pound over the holidays, with most of it landing between mid-November and New Year’s.
The catch is that most people never lose it. The researchers found that the extra weight was still there a year later, according to the full study published in the New England Journal of Medicine. A pound a year doesn’t sound like much until you add up a decade of Decembers.
The same study found two things mattered most: how hungry people felt and how active they stayed. Stress and the number of parties barely moved the needle. So if you stay full and keep moving, the cookies aren’t really the problem.
Why Protein Is Your Holiday Secret Weapon
Protein keeps you full longer, which is exactly the hunger piece the NIH researchers flagged. It’s also front and center in the newest Dietary Guidelines for Americans, which now put high quality protein and whole foods first.
So how much do you need? UT Southwestern Medical Center breaks it down: under the new guidelines, a 150 pound person needs roughly 81 to 104 grams a day. That’s tough to hit during party season, when breakfast is a coffee and lunch is whatever showed up in the break room.
Pair that protein with fiber from veggies, beans, and whole grains, and you get meals that hold you over until dinner instead of 3 p.m. Fiber is having a big moment on social media right now, and this is one trend that actually earns it.
How to Meal Prep Through the Holidays Without Missing the Fun
Lock in your weekdays
Treat Monday through Friday as your routine and weekends as your celebrations. When lunches and dinners are already in the fridge, you’re not walking into a party running on empty.
Don’t skip meals before a party
“Saving up” for a big dinner sounds smart, but it usually backfires. Mayo Clinic Health System dietitians warn that skipping meals often leads to overeating once you get there. Eat a normal, protein-packed meal before you head out.
Pick your splurges
Go for the dishes you only get once a year, like your family’s tamales, posole, or green chile stew. Skip the stuff you can grab any other day of the year, like store-bought cookies and chips.
Get outside while the weather’s good
November through March is Phoenix’s reward for surviving summer. Hit a trail before Thanksgiving dinner, walk the neighborhood after, or join a pickleball league with friends. Exercise for weight management ranks among the top fitness trends for 2026, and our winter weather makes it easy to stick with.
Let someone else cook on your busiest weeks
December gets packed fast. Between shopping, travel, and kids home from school, cooking every night is usually the first thing to go. That’s exactly when meal delivery earns its keep.
How Scratch Culinary Keeps Phoenix on Track This Season
Scratch Culinary is a local kitchen based just south of Sky Harbor. Our chefs cook every meal from scratch and never freeze it, and our own drivers deliver every Monday and Wednesday from Carefree to Queen Creek and Surprise to Buckeye. Get your meals at home, at work, or at your gym.
Get the holiday flavors without the food coma
Our Harvest Feast packs roasted turkey, mashed potatoes, stuffing, and homemade cranberry sauce into one portioned meal with 38 grams of protein. Order the Holiday Donation version and you help feed families in need too.
Hit your protein without thinking about it
Favorites like the Turkey Kofta and Cuban Braised Turkey pack around 50 grams of protein in the 500 calorie size. Browse the full lineup on our meal prep menu.
Stay flexible when plans change
Traveling for Christmas? Change, pause, or cancel anytime, as long as you make changes by Thursday at noon for the next week. Here’s how Scratch meal prep works, plus our holiday delivery schedule.
Bring it to your team
Offices, gyms, and wellness centers can set up recurring meal drop-offs. Learn more on our Partner With Us page.
The holidays move fast. Get your weekdays handled now and walk into New Year’s feeling like yourself. Sign up for your weekly meal plan before the holiday rush.
Frequently Asked Questions
How much protein should I eat during the holidays?
The same amount as the rest of the year. Under the newest federal guidelines, a 150 pound adult needs about 81 to 104 grams a day. For your exact number, talk with your doctor or a registered dietitian.
Is meal prep worth it during the holidays?
Yes, especially in December. Having meals ready cuts down on skipped meals, drive-thru runs, and showing up to parties starving, which are the habits that lead to overeating.
How do I avoid holiday weight gain?
Stay full and stay active. The NIH found that hunger and activity levels were the two biggest factors in holiday weight gain. Eat protein-rich meals during the week, don’t skip meals before parties, and take advantage of Phoenix’s cooler weather to get outside.
Does Scratch Culinary deliver in Phoenix?
Yes. Scratch Culinary is a local Phoenix meal prep company that delivers with its own drivers every Monday and Wednesday, from Carefree to Queen Creek and Surprise to Buckeye. Kitchen pick-up is also available.
Can my office or gym get healthy meal drop-offs for the holidays?
Yes. Scratch Culinary offers recurring meal drop-offs for corporate offices, gyms, wellness centers, and recovery centers. Partner with Scratch Culinary to set up a drop-off schedule.
