Thanksgiving is a time for gratitude, celebration, and of course, delicious food shared with loved ones. However, it can also be a challenge to enjoy the feast without derailing your health goals.
Many of us allow this meal to become one giant permission slip to get off track and stay off track for longer durations than we want.
Here’s how to not to do that while enjoying the experience, savoring the meal while keeping your weight in check.
Pre-Thanksgiving Preparation
Days Leading Up: Lower Carb and Fat Intake
In the days leading up to Thanksgiving, 2-3 days out, consider reducing your overall nutrition intake of carbs and fats. This doesn’t mean starving yourself but rather making mindful choices. Opt for lighter meals that focus on lean proteins, vegetables, and fruits.
This approach helps to create a slight lower deficit to offset the surplus we will likely incur, allowing you to enjoy your Thanksgiving meal without feeling guilty.
3 examples:
Egg White and Spinach Omelet with Tomato Slices
Ingredients:
- 1 cup egg whites (or 9-15+ servings)
- 2 large whole eggs
- 2 oz of 99% fat free chicken
- 1 cup fresh spinach
- 1/4 cup diced tomatoes
- 1/4 cup bell pepper
- 1 tablespoon feta cheese (optional)
- optional: 1-2 cut up beets
- Salt and pepper to taste
- add a side of: blueberries, pineapple and strawberries
Turkey and Veggie Stir-Fry
Ingredients:
- 7-8 oz 93/7 ground turkey
- 1 cup mixed bell peppers, sliced
- 1 cup chopped broccoli florets
- 1/2 cup chopped onion
- 1 tablespoon of balsamic vinaigrette
- 1 teaspoon olive oil
- season to liking
Grilled Juicy Chicken Salad with Berries
Ingredients:
1/4 cup almond shavings
8 oz grilled chicken breast (seasoned with your choice of spices)
2 cups mixed greens (spinach, arugula, or romaine)
1/2 cup mixed berries (strawberries, blueberries, raspberries)
1 mandarine, peeled
1/4 avocado, sliced
1 tablespoon balsamic vinaigrette
Thanksgiving Day Tips
1. Eat Two High-Protein Meals
On Thanksgiving Day, start your morning with a solid high-protein breakfast. Aim for two meals of around 50 grams of protein each, spaced about 3-4 hours apart.
For example, a breakfast with 1 egg with lots of egg whites, Greek yogurt, or a even a lean protein smoothie with fruits can set a great foundation.
Have your second meal about 3 hours before the Thanksgiving feast to keep hunger at bay.
Think Tuna, Shrimp or 99% fat free chicken breast – with veggies sautéed in olive oil perhaps.
HIGH protein, low overall caloric imprint elsewhere.
2. Prioritize Protein During the Meal
When it’s finally time for the Thanksgiving meal, focus on the star of the show: turkey (or your protein choice).
Fill your plate with turkey first, ensuring you get plenty of protein before diving into the sides.
After you’ve enjoyed your protein, allow yourself to savor the other dishes in moderation.
Eat slowly. Put your fork down between bites. Drink sips of water.
This strategy not only helps control calorie intake but also keeps you feeling satisfied.
Do all of this guilt free as well, enjoy it!
The Day After: Reflect and Reset
1. Assess Leftovers Mindfully
The day after Thanksgiving, check in with yourself regarding leftovers. Ask yourself: “Does eating more of this align with my goals, or do I need to throw away and move on?”
If you’re still hungry but want to stay on track, consider transforming the leftovers into a healthier dish—perhaps a turkey salad or vegetable stir-fry.
More gravy, pies, and special treats are not going to serve you days after thanksgiving outside of a temporary high for your pallet – and weeks of additional work to undo.
2. Get Back on Track
The best thing you can do after the holiday is to return to your healthy eating habits.
Focus back on high-protein meals, lots of fruits and veggies, and regular healthy eating.
This will help you bounce back quickly and maintain your health goals.
Conclusion
Thanksgiving doesn’t have to spell disaster for your health goals.
By preparing in advance, making mindful choices, and enjoying the meal with a focus on protein, you can celebrate with your loved ones without the worry of weight gain.
Embrace the joy of the holiday, and remember, it’s all about balance and moderation.
Happy Thanksgiving!
