Black Friday Sale starts November 27
A Healthy(-ish) Thanksgiving You’ll Actually Enjoy
Posted on November 22, 2025
How to save calories without touching your non-negotiables!
You can keep your stuffing, gravy, mashed potatoes, or pie.
Those are your non-negotiables—the foods you look forward to all year. We’re not “healthifying” those. Instead, we’re going to quietly trim calories in the background so you can enjoy your favorites without feeling like you blew the whole day.
As a personal trainer who lives deep in the fitness life, I can promise you: Thanksgiving doesn’t need to feel like a setback. It just needs a little strategy.
The goal isn’t to diet through Thanksgiving.
The goal is to feel good in your body, enjoy your people, and wake up the next day without a food hangover and regret.
Step 1: Start the Day Off Right
Light-er, High-Protein, High-Fiber Breakfast
You’re going to be eating all day. The answer is not to “save all your calories” and show up to Thanksgiving absolutely starving.
That’s how you end up face-planting into the rolls.
Start the day with a lighter breakfast that’s high in protein and fiber so you’re satisfied (but not stuffed) and your blood sugar stays steady.
Why protein + Fiber?
- Protein keeps you fuller longer and prevents the “I need everything on the table right now” feeling. And maintains or builds muscle mass - a body with more muscle burns more calories, is stronger, and looks fitter
- Fiber slows digestion, helps reduce bloat, and keeps energy levels stable.
Keeping breakfast lighter leaves more room for the foods you actually care about later.
Breakfast Guidelines:
- 20–30g protein
- Fruit, veggies, oats, chia, or whole grains for fiber
- Keep it lighter than a weekend brunch
Easy Breakfast Ideas
1. Simple high-fiber breakfast burrito - A favorite of mine!
- 2 eggs. 1 egg white
- Lunch meat or sliced ham
- Salsa, spinach, and cilantro
- Carb Balance tortilla (18g fiber!)
2. Greek yogurt + fruit
- Greek yogurt (Oikos or Dannon light are good protein options without a lot of added sugar)
- Berries, apple, or pear (great for fiber)
Don’t like yogurt? Replace it with a protein shake! But keep in mind, liquid meals digest faster. A protein shake on its own is a good tool to hold you over for a little bit- but if you need it to last, add to it - like fruit!
WARNING: if you love granola, watch your calories. On a day like today, ask yourself, do I want granola or would I rather have pie… (Check out the graphic from my past article 'Avoid Sabotaging Foods')
3. Egg + veggie scramble (no cheese!)
- 1–2 eggs + whites
- Spinach, mushrooms, peppers, onions
- Whole grain toast or fruit
- Skip the cheese—save those calories for dessert.
4. Protein smoothie
- Protein powder
- Frozen Berries
- Spinach
- Water, almond milk, or Fairlife milk (extra protein)
- Tip: Add a 1/4 cup of raw oatmeal to make it thicker and to slow down your digestion (feel fuller longer)
5. Hard boiled eggs + Cottage cheese + fruit plate
- You have hard boiled eggs made for deviled eggs - snag two for breakfast! (1 egg isn't enough - that's only 6 grams of protein!)
- 2% Cottage Cheese
- Fruit - if canned, choose one with the least amount of ADDED sugar
Mindset:
“Breakfast should help you feel good and start the day off on the right foot—not starve you and put you in a uncontrollable position before dinner.
Step 2: Busy ≠ Active — You Need to Move
Most people are busy all day on Thanksgiving… but not actually active.
You have two options to influence your calorie balance:
- Eat less
- Move more
And let’s be honest: you’re not here to eat less today.
The realistic goal is to land around maintenance instead of having a 3,000-calorie blowout. That’s where movement comes in.
Your Thanksgiving Movement Plan
Morning: 30–60 minute walk
Grab a coffee, bundle up, and get your body online for the day. Bring a friend, partner, or podcast.
(Not because you need to “earn food”—but because your body will feel better.)
Lift (optional)
If you love lifting, go for it. *Heads up, the gym is oddly busy on thanksgiving morning. People trying to "earn" those calories.
If the gym crowds stress you out, stick to the walk.
This is your day—move in a way that feels good.
After the meal: 10–30 minute walk
Pull one person off the couch with you.
Helps digestion, stabilizes blood sugar, reduces that “I am one with the couch” feeling.
Bonus movement:
- Play outside with the kids
- Walk the dog
- Stand and chat
- Help with setup/cleanup
These little bits add up—this is how people living a real fitness life stay balanced on holidays.
Step 3: Smart Swaps That Don’t Touch Your Favorites
We’re not changing grandma’s stuffing.
We are changing the random extras that don’t matter as much—dips, drinks, dressings, spreads, and sides.
Drinks
Soda Swaps
- Regular soda: ~150 calories
- Diet/zero: 0–5 calories
Every swap frees up calories you can spend on foods you truly love.
Alcohol Swaps
Instead of creamy cocktails or sugary mixers, try:
-
Champagne (90–100 calories)
Add a splash of diet cranberry or 100% juice (no added sugar) - Light beer (90–110 calories)
- Vodka + soda + lime (~100 calories)
- Orange Tanqueray + Sprite Zero (~100 calories)
Way lighter than a 250–300 calorie cocktail.
Appetizers & Snacks
Greek Yogurt Dips
Swap full-fat sour cream/mayo dips for Greek yogurt bases and pair with veggies or whole-grain crackers.
Salads & Veggies
Lighter Dressings
- Bolthouse Farms Greek yogurt dressings
- G Hughes sugar-free dressings
Cuts major calories from a non-star part of the meal.
Spray Your Veggies
Use olive oil spray instead of pouring oil straight from the bottle.
A tablespoon is ~140 calories—and people accidentally use way more than they think.
“Lazy Cook” Veggie Upgrade
Use no-salt-added canned veggies, drain, then season yourself.
Better for bloat, digestion, and water retention.
Bread, Rolls & Leftovers
Smarter Spreads
Use reduced-sugar jam instead of full-sugar versions.
Sweeter, lighter, and still delicious.
Leftover Turkey Sandwich Wins
Skip full-fat mayo and buttered rolls. Choose:
- Light Mayo
- Olive oil or avocado oil mayo
- Yellow Mustard (ZERO calories!)
Cranberry Sauce (Hormone-Friendly Edition)
Cranberries don’t need a full cup of sugar to taste amazing. Instead of full-sugar canned cranberry sauce, try:
- Homemade with reduced sugar + orange zest
- Or reduced-sugar store-bought options
**Hormone friendly means minimal added sugar. Research shows better hormone health when you consume 25g or less of added sugar a day.
Putting It All Together: Your Thanksgiving Game Plan
Morning:
- Light, high-protein, high-fiber breakfast
- 30-60 minute walk
Snacking
- Greek yogurt dip + Veggies or whole wheat crackers
Drinks
- Champagne with a splash of juice
- Vodka Soda
-
Vodka or gin with zero sugar soda
- Light beer
Dinner:
- Protein & Veggies first
- Add your non-negotiables
- Use lighter dressings and spreads in the background
Dessert:
- Enjoy your favorite pie!
After dinner:
- 10-30 minute walk
- Cheer for anyone but the Dallas Cowboys! lol
You don’t need a “clean” Thanksgiving.
You need a realistic one.
-Keep your non-negotiables.
-Trim the forgettable extras.
-Move your body a little more.
-And enjoy your pie without guilt.
And if you want a plan that works not just on holidays—but every other day of the year—this is exactly what I help people do through online nutrition coaching and simple at home personal trainer strategies you can follow from anywhere.
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