The Best Thanksgiving Cheat Sheet

jc1740
Nov 25
4 min read

How to Enjoy Thanksgiving Without Crushing Your Goals

I’ve been in the nutrition and fitness world for almost 15 years. I’ve seen every Thanksgiving scenario you can imagine: the client who skips breakfast “to save calories,” only to demolish three plates at dinner; the client who obsesses over every bite of pie; and the client who somehow navigates the holiday with balance and leaves feeling satisfied.

Here’s the truth I’ve learned: food is a part of life—but gluttony isn’t. Eating until you need to unbuckle your pants before standing up doesn’t count as enjoyment. Intentionality counts. Satisfaction counts. Mindfulness counts.

If you approach the holiday with these principles in mind, you can enjoy your favorite foods and still stay aligned with your long-term goals.

1. Protein First: Your Safety Net

Protein is the unsung hero of any holiday meal. It fills you up, stabilizes your appetite, and slows the inevitable carb spike that comes from stuffing and mashed potatoes.

Practical approach:

Start your plate with lean protein: turkey, ham, or whatever you prefer.
Eat the protein first. Let it settle for a few minutes.
Then circle back for vegetables and finally for your favorite sides.

I’ve had clients over decades swear by “protein first.” One client, a lifelong pie lover, told me that this simple strategy let them enjoy stuffing and pumpkin pie without feeling miserable afterwards. Protein doesn’t just fuel your muscles—it fuels smart choices.

2. The Single Plate Strategy

Here’s a concept I’ve refined over years: Build one plate, enjoy it, pause.

It’s deceptively simple but incredibly effective. You’re forced to think: What matters most to me on this plate? You naturally prioritize protein, vegetables, and the sides you truly enjoy. After eating, wait 20 minutes. Your brain and stomach catch up, and often, the hunger that drove you to overeat has vanished.

Pro tip: If you want some flexibility, you can “earn food credit” by walking a bit earlier in the day, or keeping breakfast and lunch lighter—but don’t skip essential meals. Think of it as giving yourself space to enjoy without guilt. I’ve seen clients do this year after year, and it works every time. The key is balance, not extremes.

3. Dessert Is Not the Enemy

Yes, you can have dessert. One slice, eaten intentionally, won’t undo weeks of effort. The problem arises when dessert becomes mindless, eaten in addition to grazing through the table.

I’ve seen clients obsess over “should I or shouldn’t I” with dessert—and often, that stress ruins the enjoyment. The goal isn’t to deprive—it’s to savor. One pie slice eaten thoughtfully is far more satisfying than three slices eaten distractedly.

4. Keep Perspective: One Meal Is Not a Setback

This is the advice I’ve given for decades: one meal doesn’t define you. One day doesn’t define your progress. One plate—or even one slightly larger plate—doesn’t erase months of effort.

Some perspective from my experience:

One pound of fat equals roughly 3,500 calories. Most Thanksgiving meals don’t come close to that.
Holiday weight gain is rarely about a single day—it’s the habits that sneak in before and after the meal.
Mindset matters more than every single bite. Enjoy the day, and then get back to your normal habits.

5. Mindfulness and Gratitude

Finally, remember why Thanksgiving exists. Focus on what truly matters: family, friends, gratitude, rest, and presence. Food is part of the celebration—not the entire point.

I often tell my clients: “Enjoy the meal. Enjoy the company. And enjoy the fact that you’ve built habits strong enough that one day won’t derail you.”

This isn’t about perfection. It’s about intentionality, control, and perspective. That’s what separates people who enjoy the holiday without guilt from those who leave the table feeling regretful.

6. How to Assemble Your Plate

Now that you understand the principles, here’s a simple way to build your plate so you enjoy your meal without overdoing it:

Think of your plate in sections, like a clock:

Protein (1/3 of your plate) – turkey, ham, or lean protein. Eat this first to help manage hunger.
Veggies (1/3 of your plate) – green beans, roasted carrots, salad, Brussels sprouts. Fill your plate with fiber and volume.
Sides (1/3 of your plate) – stuffing, mashed potatoes, sweet potatoes, mac and cheese, cranberry sauce. Keep moderate portions (about ½–1 cup per side). Pick your favorites, don’t take everything.
Dessert (Optional) – one favorite treat, eaten mindfully after your meal.

Takeaways

Protein first. Let it stabilize your hunger and help you make better choices.
Single Plate Strategy. Build one intentional plate, pause, and assess.
Dessert is allowed. One slice, enjoyed intentionally.
Perspective matters. One meal is not a setback.
Be present. Enjoy food, yes—but also the people, the moments, and the gratitude.