Don’t be scared of Halloween weight gain! Here are 7 spooky simple tips to stick to your diet during Halloween week, enjoy your favorite Halloween treats (yay for Reese’s Peanut Butter Cups!) in moderation, and get right back on track, on November 1st.

7 Tips to Survive Halloween on a Diet

Halloween week can be deadly for dieters. Not in the literal sense, but over-indulging on Halloween can sometimes lead to hopping on and off a diet for the entire holiday season.

These are 7 tips to help you survive Halloween on a diet and avoid Halloween weight gain.

This post may contain affiliate links. For more information, see my disclosures here.

1 - Decide you will have an amazingly healthy Halloween week.

Surviving Halloween week without blowing your diet or falling into a candy corn-induced sugar coma starts with a decision.

Consciously decide you will eat well, move your body, practice self-care, enjoy some of your favorite treats in moderation on Halloween day (we’ll take about how to make a plan), and then get right back to your diet plan on November 1st.

Mindset is key so set your intention for Halloween week right now. Will it be the start of a deep dive into all the carbs, or will it be one exception day in an otherwise healthy week?

Bonus points for writing down your goal in a planner or food journal (I use this printable one), or even on a sticky note. Post it where you can see it every day.

Mine says this:

Halloween week I will eat delicious food that will nourish my body, I will move my body for 30 minutes every day, I will practice 10 minutes of self care, I will plan and enjoy Halloween treats in moderation, and I will get back to my health living plan on November 1st.

7 step plan for a healthy Halloween week (so you don't blow your diet).

2 - Make a healthy Halloween week meal plan.

Halloween is just one day, but I recommend planning an entire week of satisfying, diet-friendly meals. Use the nutritional guidelines for whatever diet you follow, or plan meals featuring good quality protein, lots of low-starch veggies, healthy fats, nuts, and seeds.

There will be all kinds of sweet temptations flying your way during Halloween week so spend 20-30 minutes creating a simple, nutritious, and delicious meal plan and be scary strategic about it this week.

Plan meals that are comforting AND nutritious. If you follow a specific diet, like the Whole30 or the Mediterranean diet, follow those eating guidelines. If you just strive to eat healthily, be sure to include foods like high-quality proteins, healthy fats, fruits, veggies, nuts, and seeds.
Use the flavors of autumn, like cinnamon, pumpkin, cloves, and in-season produce to inspire your meal plan.
Choose some crockpot meals to save time in the kitchen. Toss some ingredients in the slow cooker and arrive home after a busy day to a warm, comforting, and healthy meal. If you need crockpot inspiration, check out my Healthy Crockpot Recipes Pinterest board.
Rely on healthy convenience foods. Create your Halloween week meal plan around healthy convenience foods that are a part of your diet plan. Enjoy frozen veggie steamer bags, pre-cooked brown rice or quinoa, washed and chopped fresh fruits and veggies, rotisserie chicken or other supermarket-prepared proteins, bagged salads, etc.
Treat yourself to a week of meals from a meal kit delivery service. My two favorite meal kit services are Green Chef and HelloFresh and I often order meals for weeks when I want to focus on healthy eating with zero drama around meal planning, shopping, and spending a lot of time in the kitchen. I also order Factor meals which are prepared individual serving meals when I have zero interest in cooking. (Click to save $130 when you order Factor Meals.)
Eat mindfully. You don't have to count calories or macros or containers - unless that's your jam. Rather, eat mindfully. Eat when you’re hungry and stop when you’re satisfied.

3 - Move your body every day.

Schedule at least 30 minutes of movement, but it doesn’t have to be formal exercise.

Humans were designed to move every day! Moving your body doesn’t mean you have to sweat profusely, run for miles, or go to the gym.

Aim for 30 minutes (or more) of activity each day, and break up your exercise into 10 or 15-minute chunks if you need to.

Sometimes it might be a formal workout, like Morning Meltdown 100, Zumba, or a spinning class. Or take a short walk after lunch and dinner, tackle a few flights of stairs on your lunch break at the office, march in place during commercials while watching TV, or (and I can’t even believe I’m suggesting this), grab the vacuum or Swiffer and clean house.

If you’re a person who tends to, ummmm, “forget” to exercise, write it in your calendar or set an alarm on your phone.

Go trick or treating!

Yes, YOU!

I’m not talking about putting on a costume, carrying a pillowcase, and begging for goodies. That wouldn’t fit in with our “Healthy Halloween Week” theme, would it??

I’m talking about getting outside while supervising the younger generation. If you have young kids, be the parent who roams the neighborhood with the kiddos (and burns calories!) while someone else passes out candy at home.

Or, find someone else to trick or treat with. Go with your niece or nephew, or a friend or neighbor who has kids.

Or just go take a WALK on Halloween night, and enjoy the jack o’lanterns, decorations, and happy kids, while getting your workout on.

4 - Nurture your mind and spirit with self-care.

Taking care of your mental health and reducing your stress levels is a great way to survive Halloween while on a diet. You will make better choices (eating well, exercising) when you feel your best emotionally.

Here are some self-care tips that work for Halloween week or all year ‘round:

Aim for at least 10 minutes of self-care daily.

Self-care is simply doing something for YOU that calms you, relaxes you, entertains you, or nourishes your spirit. It can soothe you and reduce stress. It is about taking care of YOU because you matter.

It can be super simple and shooting for 10 minutes a day is a perfect start.

During a possibly busy or stressful time, like Halloween week, I actually track if I am doing my self-care every day in the healthy habits section of my daily planner.

20 Self-Care Ideas.

Here are some suggestions, but ultimately choose activities that make you smile, feel rested, relaxed, or happy.

Meditate (I love using the Calm app - they have a free version)
Take a 10-minute walk in nature
Read a novel or listen to a book on Audible (you can get a 30-day free trial to Audible by clicking HERE)
Lay down, close your eyes, and daydream
Take a bubble bath
Listen to a podcast (My favorites are School of Self-Image and The Doctor’s Farmacy with Dr. Mark Hyman.)
Call a friend, your mom, or your sister
Pray
Listen to music (sing and dance if you feel like it!)
Watch your favorite TV show
Do your nails or get a manicure
Moisturize your face and body (I am obsessed with the Naked Body Stone - a solid moisturizing bar that smells like chocolate)
Take a nap
Organize your closet
Light a scented candle or use aromatherapy oils
Cuddle with your kids, your partner, or your puppies
Journal
Watch interesting or entertaining videos on YouTube
Start or work on a scrapbook
Spend time on your favorite hobby or craft, or make a list of hobbies, crafts, or art projects you want to try!

5 - Plan fun fall activities or crafts that don’t involve food.

This is along the lines of self-care but on a larger scale…Enjoy all the aspects of a healthy Halloween week and the autumn season.

It can be as simple as exploring a new nature trail, taking your kids to a pumpkin patch, or journaling about your childhood Halloween memories.

Need some ideas? Check out this post with lots of fun fall ideas and a free printable Fall Bucket List planner: 72 Fall Bucket List Ideas and Free Printable Mini Planner

5 - Include your favorite Halloween treats (in moderation).

Halloween is a holiday that comes once a year, so it’s ok to splurge a little - even when you’re on a diet A few mini candy bars (or even a big one!), or a cupcake, or pizza in the shape of a jack-o-lantern will not cause you to gain 10 pounds overnight.

It is not “blowing your diet” when you strategically plan foods you don’t normally eat. That’s called enjoying life, but being smart about it.

Choose treats that won’t hurt you.

If you follow a particular diet for health reasons (I follow an anti-inflammatory diet to combat inflammatory arthritis) then consider “treats” that will not cause pain or harm. If I eat too many sweets I might have a flare.

If you follow a gluten-free diet choose treats without wheat, obviously.

Plan your treats.

As with exercise, be strategic. Plan your treats in advance. When you plan in advance you make decisions from the part of you who wants to fit into her skinny jeans after you toss the jack-o-lantern in the trash.

Be very specific about what you will eat.

Last year I bought a full-size Peppermint Patty and a full-sized Heath bar to eat while passing out Halloween candy. I also had a pumpkin spice latte with my breakfast (recipe here), and I made a delicious one-pot pumpkin pasta recipe for dinner.

I got to splurge, which made me feel pampered and special, and I felt zero guilt. I also didn’t mindlessly munch on candy while I gave treats to trick-or-treaters.

So think about what YOU want to enjoy this Halloween… A cupcake? Some candy? Slice of pumpkin pie with whipped cream? Plan your treats in advance.

Buy candy you don’t love for trick-or-treaters.

This should be obvious, lol. I would never, ever buy Reese’s peanut butter cups or mini Heath bars for the kids in my neighborhood because they are irresistable and I’d likely find myself in a sugar coma by 9 pm on Halloween night.

Instead, purchase treats that aren’t terrifyingly tempting. For me, it’s lollipops or Snickers bars.

6 - Get right back to healthy, delicious eating and workouts on November 1st.

The day after Halloween resume your regularly scheduled fitness and diet routine.

Sometimes it’s easier said than done, especially if you have leftover tempting treats. This is a perfect time to remind yourself of your goals and your “why.” This is also why I recommended you have a delicious healthy meal plan already created, and that you’ve scheduled time for exercise.

Deal with leftover Halloween candy!

Leftover candy is scarier than a goblin or me catching a glimpse of myself in the mirror, in my opinion. If you have kids and they have a candy stash, then put it in Ziplock bags or Tupperware and keep it out of sight. Dole it out to the kiddos as you see fit, but remember IT IS NOT YOURS. You wouldn’t rob their piggy bank, right? So stay away from the sweet stuff.

If you don’t have kids in the house then dealing with candy is easier. GET RID OF THE LEFTOVERS NO MATTER WHAT.

Here is a fantastic way to ditch the candy while helping our troops. It’s called Halloween Buy Back Local dental offices volunteer to collect leftover candy. Then they ship it to troops overseas. It’s a win/win! You can plug in your zip code to find a local drop off point.

Keep your eyes and ears open. You may find local organizations, such as women’s shelters or soup kitchens that are collecting goodies.

And this may seem extreme but you always have the option to THROW IT OUT. I know it seems wasteful but better the trash gets fat than you or me!

7 - Assess your week... what can you learn?

Any special occasion or holiday, like Halloween, is an opportunity to learn more about ourselves and, often, the excuses we make or the mental bullshit we have around healthy - and unhealthy - eating. This is why I love to journal about my health and fitness journey … learning about myself and my thoughts and feelings around food is so much more valuable than reading a few tips in a women’s magazine or on Instagram.

This goes for you too! Use your own inner wisdom.

Now that Halloween is over, it is a perfect time to look back at your week and use it as a learning experience.

Ask:

Did I move my body enough? Why or why not?
Did I enjoy the food I ate this week?
Did I practice self-care every day?
Did I plan treats?
Did I have any trouble limiting my treats? What is my best guess as to why?
Did I follow my plan? Why or why not?
Did I have any judgmental thoughts about myself or did I mentally beat myself up over any eating I did?
What would the me who has reached her health and fitness goals, tell me to learn from this experience? (Using the wisdom of your future self is one of my favorite journaling techniques.)
Did I enjoy the week? What would I change next year?

Answering these questions, especially if you do them on paper, will help you so much as you face other holidays or special occasions.

And remind yourself you are an amazing woman who is doing her very best to live a healthy, happy life!

The cool thing about these 7 healthy Halloween week tips is that you can use them for other holidays and special occasions. We have Thanksgiving and Christmas coming up… will you make a plan to deal with those special days as well? It is totally possible to enjoy treats without blowing your diet.

Wishing you a happy, healthy Halloween!

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