From Rich Feasts to Light Starts: Transitioning into the New Year

The holidays are a time of joy and celebration and are abundant in indulgent feasts.

Between rich feasts, sweet treats, and carb-heavy leftovers, it’s no wonder the average person gains 1–5 pounds during the holiday season.

While this may not sound significant, studies show that most people never lose that extra weight, and year after year, it adds up (1). Add to that blood sugar spikes, digestive discomfort, and increased inflammation, and it’s clear that the holidays can take a toll on your health.

But here’s the good news: you can finish the year strong and step into 2025 feeling lighter, energized, and back in balance.

By swapping out heavy, calorie-dense meals for lighter, healing food options—like nutrient-dense bone broth, clean proteins, and vibrant vegetables—you can reset your digestion, boost energy, and set the tone for a healthy New Year.

In this article, you’ll discover how to transition gracefully from holiday indulgence to light, nourishing meals. We’ll explore the role of bone broth as a “bridge” to reset digestion and energy and share practical tips, portion strategies, and three quick, delicious recipes. Let’s ring in 2025 on the right foot—without sacrificing satisfaction.

Why You Need a Gentle Reset After the Holidays

The combination of excess carbs, sugar, and rich fats during the holidays can leave your body feeling sluggish and out of balance. Here’s how lighter, nutrient-dense meals can help:

1. Reset Digestion: Overindulgence can irritate the gut lining and lead to bloating, sluggish digestion, and discomfort. Bone broth provides easily digestible nutrients and collagen, helping to heal the gut lining and soothe inflammation (2).
2. Balance Blood Sugar: Carb-heavy meals can spike blood sugar, causing energy crashes and cravings. Swapping in protein-rich and fat-filled dishes helps stabilize energy levels and curb hunger (3).
3. Reduce Inflammation: Overeating and alcohol can increase inflammation. Nutrient-dense, anti-inflammatory foods like wild-caught fish, pasture-raised meats, antioxidant-rich vegetables, and bone broth can help restore balance (4).
4. Boost Energy: Light, nourishing meals supply essential vitamins, minerals, and amino acids without weighing you down, helping you feel energized and revitalized (5).

Bone Broth: The Perfect “Bridge” to Reset Digestion and Energy

Bone broth is the ultimate healing food for transitioning from holiday feasting. Made from grass-fed bones, it’s loaded with:

• Collagen and Gelatin: These proteins repair the gut lining, promote digestion, and support skin and joint health (2).
• Electrolytes and Minerals: Bone broth provides calcium, magnesium, and potassium, which help rehydrate and restore balance after indulgence (6).
• Glycine: An amino acid that supports liver detoxification and reduces inflammation (7).

Incorporating bone broth as a base for soups, stews, or sipping on its own can help reset digestion, reduce cravings, and give your body the nourishment it needs to recover.

Quick, Healing Recipes to Start Fresh

These light, satisfying meals use grass-fed meats, bone broth, and wild-caught fish to gently support your reset without sacrificing flavor or satisfaction.

1. Instant Pot Turkey & Veggie Soup

This nutrient-packed soup is a post-holiday lifesaver. It’s easy to make, comforting, and uses bone broth to promote digestion and energy.

Ingredients:

• 2 cups US Wellness Meats grass-fed turkey or chicken, cooked and shredded
• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 6 cups grass-fed bone broth
• 1 zucchini, chopped
• 1 teaspoon dried thyme
• Sea salt and black pepper, to taste

Instructions:

1. Set the Instant Pot to sauté mode. Add olive oil, onion, garlic, carrots, and celery. Cook for 3–5 minutes until softened.
2. Add bone broth, cooked turkey or chicken, zucchini, thyme, salt, and pepper. Stir to combine.
3. Seal the lid and pressure cook on high for 5 minutes. Quick release pressure and serve warm.

2. Zucchini Noodles with Grass-Fed Meatballs

This grain-free dish offers a light yet satisfying twist on a classic, featuring protein-packed grass-fed beef meatballs. For a delicious shortcut, try US Wellness Meats pre-cooked pork meatballs!

Ingredients:
For the Meatballs:

• 1 lb US Wellness Meats grass-fed ground beef
• 1 egg
• 1/4 cup almond flour
• 2 cloves garlic, minced
• 1 teaspoon Italian seasoning
• Sea salt and black pepper, to taste

For the Zucchini Noodles:

• 3 large zucchini, spiralized
• 1 tablespoon olive oil
• 1/2 cup marinara sauce (no sugar added)
• Fresh basil for garnish

Instructions:

1. Preheat oven to 375°F. Combine meatball ingredients in a bowl, form into 1-inch balls, and place on a baking sheet. Bake for 15–20 minutes.
2. While the meatballs cook, heat olive oil in a skillet over medium heat. Sauté zucchini noodles for 2–3 minutes until tender.
3. Add marinara sauce to the skillet and stir to coat the noodles. Top with baked meatballs and garnish with fresh basil.

3. Roasted Alaskan Black Cod with Lemon & Herbs

Alaskan black cod, or sablefish, has a velvety texture and is considered one of the more “forgiving” fish to prepare, thanks to its high-fat content. It’s packed with protein and omega-3 fatty acids to reduce inflammation and support energy.

Ingredients:

• 4 Alaskan black cod fillets
• 2 tablespoons olive oil
• Juice of 1 lemon
• 2 cloves garlic, minced
• 1 teaspoon fresh thyme, chopped
• Sea salt and black pepper, to taste

Instructions:

1. Preheat oven to 400°F. Place cod fillets on a lined baking sheet.
2. Drizzle with olive oil and lemon juice. Top with garlic, thyme, salt, and pepper.
3. Roast for 10–12 minutes until the fish flakes easily. Serve with steamed greens or cauliflower rice.

Mindful Eating Tips to Balance Indulgence

1. Portion Control: Use smaller plates and serve yourself smaller portions to enjoy food without overeating.
2. Slow Down: Take time to savor each bite. Slower eating improves digestion and signals fullness.
3. Prioritize Protein and Healthy Fats: Build meals around grass-fed meats, wild-caught fish, and healthy fats to balance blood sugar and keep you satiated.
4. Stay Hydrated: Drink bone broth, herbal teas, or water between meals to curb unnecessary cravings.
5. Listen to Your Body: Stop eating when you’re satisfied, not stuffed.

Finish Strong and Start Fresh

This holiday season, give yourself permission to enjoy rich meals but balance indulgence with mindful, healing foods. By incorporating nourishing recipes like bone broth-based soups, zucchini noodles, and wild-caught fish, you can reset your digestion, reduce inflammation, and step into 2025 feeling strong, light, and vibrant.

Let US Wellness Meats support your New Year transition with nutrient-dense products like grass-fed ground beef, bone broth, and wild-caught seafood. With high-quality ingredients on hand, finishing the year strong and ringing in a healthier 2025 is easier—and more delicious—than ever.

Whether you’re all about healthier habits or making smarter food choices, every little step counts toward the bigger picture. Let US Wellness Meats help fuel your resolutions with our delicious, premium grass-fed beef—sustainable protein that’s as good for you as it is for the planet. Need a little extra inspiration? Check out our Discover blog for tasty recipes, wellness tips, and lifestyle ideas to make 2024 your healthiest (and tastiest!)

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References: 

1. Roberts, S. B., et al. (2006). “Changes in weight and body composition during the holiday season.” New England Journal of Medicine, 348(1), 39–48.
2. Bello, A. E., & Oesser, S. (2006). “Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders.” Current Medical Research and Opinion, 22(11), 2221–2232.
3. Fasano, A. (2012). “Leaky gut and autoimmune diseases.” Clinical Reviews in Allergy & Immunology, 42(1), 71–78.
4. Calder, P. C., et al. (2020). “Immune-modulatory effects of amino acids in health and disease.” Frontiers in Immunology, 11, 1308.
5. Proksch, E., et al. (2014). “Oral intake of bioactive collagen peptides improves skin hydration and elasticity.” Skin Pharmacology and Physiology, 27(3), 113–119.
6. Price, S. R., et al. (2004). “The role of glutamine in the immune response.” Nutrition, 20(7-8), 651–655.
7. Lieberman, H. R., et al. (2006). “The effects of glycine on sleep and fatigue.” Neuropsychopharmacology, 31(1), 110–118.