You don’t need to give up your favorite holiday foods to stay healthy. By following these 7 flexible strategies - including the 80/20 rule, strategic meal prep, and mindful portions - you can enjoy holiday celebrations while maintaining your health goals. 

⭐ Top 7 Tips to Eat Healthier During the Holiday Season

With AthleticsFit’s fresh, chef-prepared meals delivered across Miami-Dade, Broward, and Boca Raton, you can enjoy the season guilt-free while keeping your energy and nutrition on track.

Why Holiday Eating Doesn't Have to Be All-or-Nothing

The holiday season shouldn't mean choosing between enjoying festive foods and maintaining your health. Research shows that rigid "diet rules" during holidays actually increase the likelihood of overeating and abandoning healthy habits entirely.

The secret? Flexibility with structure. These seven tips help you navigate holiday eating without guilt, restriction, or January regrets.

Tip #1. Don’t Skip Meals Before Big Dinners

Skipping breakfast or lunch to “save calories” backfires - it slows your metabolism and leads to overeating later.
Instead, have a balanced meal earlier in the day with lean protein + complex carbs + fiber, like our Atlantic Salmon Salad with Fruits and Raspberry Dressing (24 g protein, 369 cal). Result: Balanced meals like this keep blood sugar stable, so you arrive satisfied, make better choices, and enjoy treats in moderation

Protein helps you feel full and supports muscle recovery - perfect if you’re still training during the holidays.
At events, fill your plate with turkey, salmon, or shrimp first, add veggies and only then smaller portions of sides.

Holiday Table Strategy:

1.     Survey the entire spread before filling your plate

2.     Identify your must-haves (the dishes you truly love)

3.     Skip the "meh" foods (bread you can have anytime)

4.     Load up on protein and vegetables first (then add the special items)

Studies show this approach reduces calorie intake by 20-30% at buffets without feelings of deprivation because you're still eating what you want - just in better proportions.

Tip #3. Swap Heavy Sides for Lighter Versions

You don’t need to skip your holiday favorites - just lighten them up.

Sugary sauces → cranberry or citrus-based dressings

80% of the time, eat wholesome meals like AthleticsFit deliveries. You can always choose to order only lunches or dinners for your busy week. There are more then 150+ different macro-balanced options to keep your eating habits healthier during the holiday season. 
20% of the time, enjoy your favorite treats - guilt-free.
This flexible mindset keeps your energy high and prevents the all-or-nothing trap that derails most diets in December.

Why It Works:

Studies show that consistent healthy eating 80% of the time provides better results than attempting perfection and failing. Your body can handle occasional indulgences when your baseline nutrition is solid.

Mild dehydration often feels like hunger.
Drink a glass of water before meals - and alternate between water and cocktails at parties.
Staying hydrated supports digestion and skin glow during those photo-heavy celebrations!

Having healthy meals ready removes decision fatigue during the busiest time of year. After long gift shopping days or late-night events, it’s easy to grab takeout or skip dinner.
Having AthleticsFit meals ready in the fridge saves you in this situation. 
You can even order our Meals by Pound (like Atlantic Salmon or Tomato Turkey Meatballs) to customize portions for your family dinners.

If you overeat one day - it’s fine! One meal doesn’t define your health journey.
Get back to balanced eating at your next meal, move your body, and stay consistent.
Remember: real wellness is progress, not perfection.

Mistake #1: The "I'll Start Fresh in January" Mindset

Why it fails: Abandoning all healthy habits in December makes January much harder. Better approach: Maintain 80% consistency and enjoy 20% indulgence throughout.

Mistake #2: Trying to Lose Weight During the Holidays

Why it fails: Creates unnecessary stress and increases likelihood of binge eating. Accept that late November through early January is maintenance mode. You can resume weight loss efforts in January without having lost ground. Attempting aggressive weight loss during peak holiday season usually backfires.
Better approach: Focus on maintenance, not weight loss, from mid-November to early January.

Mistake #3: Feeling Guilty About Holiday Foods

Why it fails: Guilt triggers restriction, which triggers bingeing in a vicious cycle. 
Better approach: Enjoy planned indulgences fully without guilt, then return to healthy eating.

Mistake #4: Avoiding All Holiday Events Due to Food Fear

Why it fails: Isolates you from loved ones and creates unhealthy relationship with food. Better approach: Attend events with a strategy (tips above) and enjoy the social experience.

The Bottom Line: Enjoy the Season Without Regret

The holiday season comes once a year. These strategies allow you to:

✅ Enjoy family traditions and special foods without guilt
✅ Maintain overall health without strict diets or deprivation
✅ Feel energized throughout the busy season
✅ Enter January without needing extreme "detoxes" or restrictive diets 
✅ Build sustainable habits that last beyond the holidays

Remember: Perfect eating isn't the goal. Consistent healthy choices 80% of the time, combined with joyful indulgences 20% of the time, creates the best outcomes for both physical and mental health.

How AthleticsFit Supports Your Holiday Success

·       Weekly healthy meals handled automatically

·       No decision fatigue during busy holiday season

·       Consistent nutrition on non-celebration days

·       More mental energy for enjoying special occasions

·       Reliable nutrition when everything else is chaotic

·       Pause deliveries when traveling

·       Skip weeks when you have multiple dinners planned

·       Resume easily without subscription penalties

Special Holiday Offer: Use code NEWFIT for 20% off your first week and set yourself up for holiday success.

·       Establish routine before peak holiday chaos

·       Build consistency that carries through December

·       Enter January already on track (not starting from scratch)

1.     Choose your meal plan at afmeals.com

2.     Set your delivery schedule around holiday plans

3.     Use these 7 tips for parties and gatherings

4.     Enjoy the season without January regret

Remember: The holidays are about connection, celebration, and joy - not food stress. These strategies help you honor your health while fully enjoying the season.

AthleticsFit Meals 📍 9628 NE 2nd Ave, Miami Shores, FL 33138
🚚 Serving Miami-Dade, Broward, and Boca Raton 
📱 Order at afmeals.com
 ⏰ Delivery: Sunday, Tuesday, Thursday (5-11 PM)

⭐ Top 7 Tips to Eat Healthier During the Holiday Season (Without Being Strict)

To build lean muscle, you need the right balance of protein, complex carbs, and healthy fats - plus consistent fueling.
At AthleticsFit Meals, our Athletics Meal Plan delivers 50 - 70 g of protein and 550 -750 calories per meal - freshly cooked in Miami Shores and delivered three times a week across Miami-Dade, Broward, and Boca Raton.
Need even more protein, try our Meals by Pound option to customize your intake.

At AthleticsFit Meals, our Athletics Meal Plan delivers 50 - 70 g of protein and 550 -750 calories per meal - freshly cooked in Miami Shores and delivered three times a week across Miami-Dade, Broward, and Boca Raton.

🏋️‍ What Plan to Choose If You Want to Build Muscles?

Muscle gain happens when you eat in a small calorie surplus and provide enough protein (≈ 1.6–2.2 g per kg of body weight).

Protein - repairs and builds muscle tissue.
Best sources: lean beef, turkey, shrimp, salmon, chicken breast.

Complex Carbs - your training fuel.
Sources: quinoa, bulgur, rice, sweet potatoes.

Healthy Fats - stabilize hormones.
Sources: avocado, olive oil, nuts, seeds.

“High-protein meals every 3-4 hours stimulate muscle protein synthesis - that’s why our Athletics Plan includes 50 - 70 g of protein per meal.” - AthleticsFit nutritionist

How Many Calories Should You Eat to Gain Muscle?

You’ll need about 250–500 extra calories per day beyond maintenance.
Our Athletics Plan fits perfectly - each day provides around 1,800 calories and 160 g of protein, enough to trigger lean muscle growth without excess fat.

Example day from our AthleticsFit Meal plan

Total: 1880 Cal, 202 g protein

More of our Athletics Meal Plan menu you can see here

What Is the Best Meal Plan Service to Build Muscle in South Florida?

Our Athletics Meal Plan is designed for athletes and gym-goers who want clean calories for performance and growth - no cooking, no macros counting, no guesswork.

Meal Plan Comparison

✅ Prepared fresh the same day
✅ Delivered chilled in insulated bags
✅ 700 + rotating meals - no repetition
✅ No contracts or subscriptions

⭐⭐⭐⭐⭐
“As the owner of Gee Gym in Hallandale Beach, I’m proud to collaborate with AthleticsFit — their food is absolutely amazing! 🥗💪 Our members love the quality, freshness, and variety of their meals. It’s the perfect fit for anyone who takes fitness and nutrition seriously.”
— Lena Gee, Owner of Gee Gym, Hallandale Beach

⭐⭐⭐⭐⭐
“I've been ordering for a few months now and love the convenience and healthy high-protein options at a reasonable price. The rotating menu keeps it interesting, but there are always a few staples I can count on. Great for people with packed schedules trying to keep a balanced diet on a budget.”
— Tatiana Seijas, Miami

Building muscle is easier when your nutrition runs like clockwork - and with AthleticsFit, everything is handled for you from order to delivery.

1.     Place your order once a week - by Friday 11:00 PM through our website or the GetMyMeals App.
You can fully customize your plan:

o   Include a 6th or 7th day delivery for an extra boost

2.     Get your personal account manager - every customer is paired with a dedicated manager who handles all your requests, delivery questions, or plan changes personally.

3.     No subscription required - order whenever you want, or ask your manager to set up automatic weekly renewals if you prefer consistency.

4.     Receive fresh meals 3 times a week:

o   Sunday, Tuesday, Thursday between 5 PM and 11 PM

o   Each delivery includes 2 days of meals, packed in insulated bags to stay fresh for 6–8 hours.

5.     Enjoy new flavors weekly - our menu rotates every week, so you’ll never get bored while staying on track with your muscle goals.

🥩 Need More Protein or Bigger Portions? Try Meals by Pound.

For athletes or anyone needing more calories, like a 1000 Cal meal, our Meals by Pound menu lets you build your own portions with extra protein and carbs - all fully cooked and vacuum-sealed.

Increase calories safely without junk food

Meal-prep family or gym portions effortlessly

📦 Combine any protein with your favorite sides - delivered 3 times a week across Miami-Dade, Broward, and Boca Raton.




Voted Best Meal Delivery Service 2024 – Miami New Times

Sustainable zero-waste kitchen (Compost for Life partner)

Three weekly deliveries - always fresh, never frozen

Personal account manager for every customer

❓ FAQs About Building Muscle with AthleticsFit

Q: Can meal prep really help me gain muscle?
A: Yes. Consistent, high-protein meals provide the amino acids your body needs to rebuild and grow muscle tissue after workouts.

Q: Do I have to count macros myself?
A: No. Every AthleticsFit meal label lists calories, protein, carbs, fat, and sodium — so you can track progress easily.

Q: Can I order larger portions?
A: Absolutely! Use our Meals by Pound option to add more protein or carbs to any plan.

📦 Ready to Start Your Muscle-Gain Journey?

🔥 Choose the Athletics Meal Plan or Meals by Pound to start fueling growth the smart way.
We deliver fresh, chef-crafted meals from Miami Shores to Fort Lauderdale, Hollywood, and Boca Raton.

👉 Order Now at afmeals.com and use code NEWFIT for 20 % off your first order.

If you’re deciding between a local Miami-based service like AthleticsFit Meals and large national meal prep companies, the choice comes down to freshness, flexibility, and local support vs. standardized menus, bulky shipping, and required subscription. 
For health-focused Miami families, athletes, and busy professionals, a local provider often delivers fresher, more personalized and flexible solutions.

AthleticsFit vs National Meal Prep: What’s Right for You?

What's the Real Difference Between Local and National Meal Prep Services?

The meal prep industry has exploded with options, but not all services are created equal. Understanding the fundamental differences between local providers like AthleticsFit and national brands can save you time, money, and frustration.

Local Services (AthleticsFit – Miami Dade, Broward, Boca Raton):

Ready-to-eat meals cooked fresh and delivered within 48 hours

No subscription required - order weekly or as needed

Full customization - swap any meal you don't want

National Services (HelloFresh, Factor, Blue Apron, Trifecta):

Meal kits requiring cooking or frozen pre-made meals

Subscription-based with recurring charges

Limited flexibility in meal selection and delivery timing

Why Choose a Local Miami Meal Prep Service Like AthleticsFit?

✅ Freshness Guarantee: Meals are never more than 2–3 days old, prepared with organic and premium proteins (no antibiotics, no hormones). You know where your meals are cooked and who is behind your meals.

✅ Maximum flexibility and variety: Options for weight loss, balanced lifestyle, high-protein athletic performance or you can order just lunch or dinner.  You can customize or swap meals easily.  Order on a weekly or daily basis. 

✅  No contracts: No recurring payments. Pay as you order. Choose weekly plans, order by the meal, or buy meals by the pound for full control.

✅ Personalized approach: a personal account manager to handle all the orders and delivery questions for you

✅ Local Community support:  Zero-waste kitchen, composting partnerships, and reusable delivery bags reduce your environmental footprint.



“The best meal delivery service. You receive a concierge who assists you with ordering and changes needed (thank you, Lana!). They are also local and offer a great pick-up option in Miami Shores. The menus are diverse and never boring. I highly recommend to anyone in Miami or south Florid” – Hailey Claudio  

“So happy with my meals from Athletics Fit! I have used other meal services but they left me bloated and unsatisfied, but with AF I can really tell how healthy and nutritious the food is! I also love that they do a few deliveries a week- ensuring the meals are fresh!” – Christina Paiva 

“ Food is fresh, tasty, and the perfect portion. Week 2 and I am very happy. I also love that you have a person assigned to you for any questions you might have about the options or anything else you might need answered. Lana is AWESOME!” - Lis

When Does a National Meal Prep Company Make Sense?

Frequent Travelers or Movers: If you’re relocating or on the road often, national services offer nationwide coverage.

Bulk Frozen Storage: Prefer stocking up the freezer with meals that last weeks? National companies specialize in frozen-ready options.

AthleticsFit: Meals delivered same day, crafted by local chefs, sodium levels listed on every label, balanced macros for each plan.

National Brands: Meals often frozen or refrigerated for long transport. While macros are available, freshness may vary.

Example: Our Weight Loss Plan provides 250–350 calories per meal, balanced with lean proteins and low carbs. National plans often rely on shelf-stable or frozen options.

Miami locals who value fresh macro-balanced meals and personalized customer support

Athletes needing high-protein, performance-focused nutrition

Busy moms and professionals who want healthy convenience without contracts

Busy moms who care about fresh and macro-balanced meals for their families

Who Should Choose a National Meal Prep Service?

Those who prefer frozen meals that last longer

Customers looking for a bundled subscription with nationwide access

If you live in Miami, Fort Lauderdale, or Boca Raton, AthleticsFit Meals is the clear winner for freshness, flexibility, and a personalized customer service experience. If you’re outside the area, a national service may be your only option.

But if your priority is local support, nutrient-rich meals, and true freshness, a local provider like AthleticsFit delivers a better experience - straight from our Miami Shores kitchen to your door.


New Client Special: 
1) Use code NEWFIT for 20% off your first order. No contracts, no commitment
Start here https://afmeals.com/meal-plans

2) Get our special Trial Offer: order 4,6 or 8 meals at a special price, starting from $51 for 4 meals. 
Order Trial Delivery here https://afmeals.com/package


Still have questions? Book a free 15-minute consultation with our customer service team.

Contact AthleticsFit Miami: (305) 450-2690 



Comprehensive FAQ: Everything You Need to Know

Q: What's the main difference between AthleticsFit and national meal prep companies?

A: AthleticsFit is a local Miami meal prep service delivering fresh, ready-to-eat meals 3 times weekly with no contracts required. National services either ship meal kits requiring cooking or frozen meals, typically with subscription commitments and weekly delivery.

Q: Which is healthier - local or national meal prep?

A: Local services like AthleticsFit focus on fresh, chef-prepared meals with balanced macros and controlled sodium levels. National brands often rely on preservatives and higher sodium content for shipping stability, though both can provide calorie-controlled nutrition.

Q: Do I need a subscription with AthleticsFit?

A: No subscription required. AthleticsFit offers flexible weekly ordering or one-time purchases. You can pause, skip, or modify orders with 48-hour notice. Most national providers require recurring subscriptions with minimum commitments.

Q: How does delivery work compared to national services?

A: AthleticsFit delivers 3 times per week (Sunday, Tuesday, Thursday) between 5-11 PM throughout Miami-Dade, Broward, and Boca Raton. National services typically deliver once weekly via shipping carriers with less predictable timing.

Q: Can I customize meals like with national services?

A: AthleticsFit offers more customization than most national services. You can swap any meal you don't want for another option. National services typically offer limited substitutions within pre-set meal rotations.

A: AthleticsFit flags meals containing your specified allergens and allows easy swapping. Our system accommodates gluten-free, dairy-free, low-sodium and other dietary needs. All ingredients and macros are clearly labeled.

Q: Can I try AthleticsFit without a long-term commitment?

A: Yes, use code NEWFIT for 20% off your first week with no ongoing obligation. You can order single weeks, pause anytime, or continue as desired.

Q: Who should choose national services instead of AthleticsFit?

A: National services work best for people outside South Florida, those who enjoy cooking meal kits, individuals with large freezer space preferring bulk storage, or anyone prioritizing the lowest possible menu price over convenience and freshness.

Meal prep services can accelerate weight loss by 40% compared to DIY meal prep. Meal prep service is a powerful tool for weight loss: it provides pre-portioned meals with balanced macros, everything is calorie-counted for you and consistent delivery to stay on truck. 

Meal prep services can accelerate weight loss by 40% compared to DIY meal prep. Meal prep service is a powerful tool for weight loss: it provides pre-portioned meals with balanced macros, everything is calorie-counted for you and consistent delivery to stay on truck. 
AthleticsFit's Weight Loss Plan provides portion-controlled, 1,200-1,400 calorie daily meal plans that helped Miami clients lose an average of 15-20 pounds in 8 weeks. New moms like Sasha di L. lost 10 pounds in just 3 weeks while managing newborn care.

 
The Science Behind Why Meal Prep Accelerates Weight Loss

Research published in the journal Nutrients shows that portion controlled meals provide significant weight loss compared to a standard diet and provide a nutritionally adequate diet. Additionally, studies on controlled feeding programs demonstrate that dietary adherence is good when all foods are provided and when participants are highly motivated. But what makes meal prep service actually work?


Why does meal prep service work better than traditional dieting or cooking at home?

Portion Control Precision - Pre-measured meals eliminate the #1 cause of diet failure: underestimating portions by 25-40%

Consistency - Same calorie intake daily vs variable home cooking that can swing 400-800 calories

Reduced Decision Fatigue - No daily "what should I eat?" decisions that lead to poor choices

Lower Food Waste - 73% less waste vs grocery shopping, reducing guilt-driven overeating

Macro Precision - Carefully calculated protein/carb/fat ratios optimize fat burning

When using meal prep service you get the meals that are:

Free from added sugar, preservatives, or oils

Consistently available so you don’t fall off track

As a result you remove decision fatigue. No more guessing what's for dinner. No more late-night snacking out of convenience. You are staying consistent and it helps you to lose weight.

What’s Included in AthleticsFit Weight Loss Meal Plan?

👨‍🍳 Meals per Day: Lunch + Dinner (Breakfast optional)

⚖️ Macros: 60% protein / 40% complex carbs + veggies

🧂 Sodium: Low sodium available with full breakdown listed

🥬 Ingredients: Clean, no preservatives, non-GMO

🕒 Delivery: 3x/week in Miami, Broward, Boca Raton

The AthleticsFit Weight Loss Plan: What Makes It Different

Q: How many calories are in AthleticsFit weight loss meals?

A: Each meal contains 250-350 calories, totaling 1,200-1,400 daily calories across our recommended lunch and dinner portions. This creates a healthy 1-2 pound per week weight loss for most women and 2-3 pounds for most men.

A: Unlike national meal delivery services with processed ingredients, AthleticsFit meals are chef-prepared fresh in Miami using local, organic and premium ingredients. Our Google reviews consistently mention taste as a top satisfaction factor.

Q: How does delivery work with a busy schedule?

We deliver 3 times per week:
Sunday, Tuesday, Thursday) between 5 PM-11 PM in Miami - Ft.Lauderdale area.  
Monday \ Wednesday \ Friday - from 6am to 11am above Ft.Lauderdale area.  

Each delivery includes 2 days' worth of meals, so you're never without healthy options.


We have pickup option as well: 3 times per week - Sunday \ Tuesday \ Thursday - from 3pm to 6pm. 📍 Pickup Location: 9628 NE 2nd Ave, Miami Shores, FL 33138

Q: Do you deliver to all Miami neighborhoods?

A: Yes, we deliver to 120+ ZIP codes across Miami-Dade, Broward, and Boca Raton. Specific areas include:

Miami-Dade: Brickell, Coral Gables, Wynwood, Miami Beach, Aventura, Kendall and more Broward: Fort Lauderdale, Hollywood, Plantation, Sunrise, Davie, Weston, Boca Raton, Delray Beach, Boynton Beach and more.. You can check delivery zone on our website.

A: All meals containing your specified allergens are red-flagged in our system, and you can swap them easily. We accommodate gluten-free, dairy-free, nut-free, and other restrictions. Note: Our facility handles common allergens, so we cannot guarantee zero cross-contamination.

Are too busy to count calories or prep every night

Real Miami Success Stories: New Mom Weight Loss Edition

Case Study: Sasha di L. - 10 Pounds in 3 Weeks While Caring for Newborn

The Challenge: Like many new Miami moms, Sasha di L. found herself struggling with postpartum weight while juggling the demands of caring for her newborn.

Sasha started AthleticsFit's Weight Loss Plan, receiving fresh, portion-controlled meals.

Sasha's Testimonial: "It makes my life easier and my husband's too. Having the meals ready for me means I don't make a mess in the kitchen cooking. I can focus on my baby and still lose weight. The portion sizes are perfect - I'm satisfied but not stuffed"

See Sasha’s story here https://www.instagram.com/p/DAZE77oyjyS/

💪 Results without stress. Meals that work with your goals—not against them.

Q: Do I have to commit to a subscription?

A: Nope. You can order week by week or just try a trial pack delivery

A: Yes! You can swap meals in the app or even build your own custom menu.

Q: Is meal prep more expensive than cooking at home for weight loss?

A: When factoring in grocery waste (30% average), time value, and diet failure costs, AthleticsFit costs approximately the same as successful home meal prep but with 67% higher success rates.

Q: Can I pause my meal plan for vacations or special events?

A: Yes, we offer flexible pause options with 48-hour notice.

Q: What makes AthleticsFit different from national meal delivery services?

A: We’re locally owned, and all our meals are crafted in our Miami-based kitchen. That allows us to deliver fresh meals three times a week - so you’re always getting meals at peak freshness.
As a local provider, you’ll also have a personal account manager who can help with ordering, rescheduling, cancellations, or any other questions. It’s personal support you won’t get from national services.

A: Yes! For families, we offer meals by the pound. It’s the perfect option for sharing: you can order ready-to-eat proteins, carbs, and veggies to mix and match for family dinners.


Ready to Start Your Weight Loss Journey?

Click here to start https://afmeals.com/meal-plans/weight_loss?planId=1

New Client Special: Use code NEWFIT for 20% off your first order. No contracts, no commitment - just results.

Still have questions? Book a free 15-minute consultation with our Miami-based customer service team. We're here to make your weight loss journey as convenient and successful as Sasha's.

AthleticsFit Miami Food Blog