Key takeaways: 

• Simple, strategic holiday swaps can help you enjoy festive flavors while keeping blood sugar balanced and energy steady.
  
  

• Choosing foods rich in healthy fats, plant-based protein, and slow-digesting carbs can help curb cravings and support a healthier metabolic rhythm.
  
  

• Prolon products and recipes offer satisfying, science-backed alternatives to high-sugar holiday staples.

Sugar cravings and the holidays go hand-in-hand—unfortunately, so does feeling bloated, sluggish, and generally off your routine. If the colder months and festive celebrations have you reaching for comfort food favorites that disrupt your progress, you’re in for a real treat. We’ve compiled our favorite holiday food swaps that allow you to enjoy the flavors of the season while supporting balanced blood sugar, steady energy and a healthier metabolic rhythm. Made with plant-based fats and slow-digesting carbs (and zero compromise on taste), these festive recipes just might become new holiday must-haves. 

Swap 1: Trade your pumpkin latte for an L-Protein pumpkin spice smoothie

The moment the pumpkin spice latte (PSL for longtime devotees) hits the coffee shop menu marks the official start of the holiday season. But did you know that the average PSL typically includes a whopping 50g of sugar? This year, try swapping your holiday latte order for a homemade pumpkin protein smoothie using L-Protein - and keep yourself on track.

Why it’s better: With clean, plant-based protein and minimal sugar, L-Protein helps this pumpkin spice smoothie support metabolism, muscle health, and balanced blood sugar, delivering this seasonal favorite without the crash. And because L-Protein also provides 5g of fiber, a low carb count, and 21 vitamins and minerals, it helps keep you full longer. 

Pumpkin spice smoothie recipe:

Creamy, comforting and full of holiday flavor! Enjoy it for breakfast, an afternoon snack, or post-workout and get all the pumpkin spice goodness you love—with none of the side effects.

Serves 1

Ingredients:

• 1 scoop L-Protein
  
  

• ½ banana (frozen preferred)
  
  

• 2 tbsp pumpkin purée
  
  

• 1 cup unsweetened almond milk
  
  

• ½ tsp cinnamon
  
  

• Ice cubes (optional)
  
  

Directions:

1. Blend all ingredients until smooth and creamy.
   
   

2. Sprinkle extra cinnamon on top for a festive touch.
   
   

Pro tip: Add 1 tsp almond butter for richness and extra satiety.

Swap 2: Holiday chocolates for L-Spread bites

When the classic box of holiday chocolates starts making the rounds, it can be tempting to indulge in more than a few. The problem is that most store-bought chocolate assortments are packed with added sugars and saturated fats that can quickly derail steady energy and balanced blood glucose. For a smarter and equally delicious upgrade, whip up a batch of L-Spread bites using our rich, coca almond L-Spread. 

Why it’s better: Following principles of the Longevity Diet (based on the eating habits of those in regions where a large number of people live healthily into their 100s),  L-Spread is crafted with premium Alpulian almonds from a longevity region in Italy. These delicious bites deliver the decadent, chocolaty holiday flavor you crave, but with healthy fats, antioxidants, and just 3g of sugar per serving.

L-Spread chocolate bites recipe

Whip up a batch to take to gatherings or keep at home for whenever your sweet tooth strikes.

Serves 1–2

Ingredients:

• 2 rice cakes or 1 sliced apple
  
  

• 2 tbsp L-Spread
  
  

• Optional toppings: sliced strawberries, crushed nuts, or coconut flakes
  
  

Directions:

1. Spread L-Spread evenly over rice cakes or apple slices.
   
   

2. Add toppings and enjoy immediately.
   
   

Pro tip: For a chilled version, pop them in the fridge for 10 minutes!

Swap 3: Cookie tray grazing for a Fasting Bar

When the holiday cookie trays start appearing in offices, classrooms, and kitchens, it can be hard to keep track of how many we actually eat. Unfortunately, most cookies are loaded with quick-digesting carbs and added sugar that can spike blood glucose, increase cravings and leave you feeling depleted when the energy crash hits. Instead, tackle the midday slump with a Fasting Bar. 

Why it’s better: Made with plant-based ingredients and essential nutrients, this bar can be used to support intermittent fasting (IF) by extending your fasting state, and as part of an everyday longevity nutrition routine. Its ingredients won’t spike blood sugar, and offer a satiating, satisfying way to curb hunger. Unlike a holiday cookie that delivers quick sugar, rapid glucose spikes, and an inevitable crash, a Fasting Bar provides nourishment that supports your goals without triggering more cravings.

Use it daily as a meal replacement or satisfying snack to curb cookie-tray grazing, extend your fasting window, and keep you satiated so you can enjoy your favorite holiday meals without over-doing it.

Swap 4: Trade the “I need a cleanse” green juice for the 1-Day Reset

When holiday indulgences start to add up, it is common to reach for a green juice as a quick “cleanse.” The catch is that many green juices pack more sugar than you realize and do little to give the body the true reset it needs. While juice may offer a burst of vitamins, it does not support the metabolic processes that help you feel lighter, clearer and back on track. For a more effective approach to a post-holiday detox, opt for Prolon’s 1-Day Reset.

Why it’s better: Using the same patented nutrition technology as the 5-Day FMD, the 1-Day Reset gives your body a breather without deprivation, extending your overnight fast for 24 hours, tapping into ketosis, and helping recalibrate after holiday indulgences. Use it once or twice a week during the season to support internal clean-up that keeps you aligned with your goals.

With a few simple swaps, you can enjoy all the holiday flavors and traditions you love while still supporting a healthier, more energized you. And for a simple, no-guess, no-prep way to set yourself up for seasonal success, the Holiday Survival Bundle brings together L-Protein, L-Spread, Fasting Bars, and 1-Day Resets—plus an easy-to-follow guide. Make spirits extra bright this season with the tools you need to enjoy every moment while feeling your best from the inside out.