Thanksgiving is all about gratitude, celebration, and yes, amazing food! But enjoying the holiday doesn’t mean you need to derail your health goals. This high-protein, low-calorie Thanksgiving meal plan is designed to satisfy your holiday cravings while keeping you on track. Packed with classic flavors and balanced macros, this plan makes it easy to enjoy every bite !
Let’s dive into the full menu, complete with recipes and macros for every meal of the day!
Breakfast: Quick Pumpkin Spice Protein Pancakes
Start your Thanksgiving morning with these fluffy, protein-packed pancakes. They’re warm, comforting, and ready in no time!
Ingredients (Serves 4)
• 1 cup almond flour
• 4 scoops vanilla protein powder (approx. 120g)
• 4 large eggs
• 1/2 cup pumpkin puree
• 1/2 cup unsweetened almond milk
• 1 tsp baking powder
• 1 tsp pumpkin spice mix
• 2 tsp vanilla extract
• 8 tbsp maple syrup (optional, 2 tbsp per serving)
Instructions
1. In a large bowl, whisk together almond flour, protein powder, baking powder, and pumpkin spice mix.
2. Add the eggs, pumpkin puree, almond milk, and vanilla extract. Stir until smooth.
3. Heat a nonstick skillet over medium heat and spray with cooking spray.
4. Scoop batter onto the skillet (about 2 tablespoons per pancake). Cook for 1-2 minutes per side until golden.
5. Serve warm, drizzled with maple syrup if desired.
Macros per Serving (with 2 tbsp syrup):
• Calories: 310
• Protein: 25g
• Carbs: 30g
• Fats: 10g
Kick off the day with this cozy, satisfying breakfast that combines seasonal flavors and a healthy dose of protein!
Lunch: A Festive Thanksgiving Feast
Savor the flavors of the holiday with this well-rounded meal featuring Herb-Roasted Turkey Breast, Stuffed Acorn Squash, Mashed Potatoes with Light Gravy, and a High-Protein Pumpkin Cheesecake Cup for dessert.
Herb-Roasted Turkey Breast
Tender, juicy turkey breast seasoned with herbs for a classic Thanksgiving centerpiece.
Ingredients (Serves 4):
• 20 oz turkey breast (5 oz per serving)
• 2 tsp olive oil
• 1 tsp garlic powder
• 1 tsp dried thyme
• 1/2 tsp paprika
• Salt and pepper to taste
Instructions:
1. Rub turkey breast with olive oil and seasonings.
2. Roast at 375°F (190°C) for 25-30 minutes, or until the internal temperature reaches 165°F. Rest before slicing.
Macros per Serving:
• Calories: 150
• Protein: 30g
• Carbs: 0g
• Fats: 3g
Stuffed Acorn Squash
A colorful and nutrient-packed side dish with a hint of sweetness.
Ingredients (Serves 4):
• 2 acorn squashes, halved and seeds removed
• 1 cup cooked quinoa
• 1/2 cup dried cranberries
• 1/4 cup chopped pecans
• 1/4 cup diced onion
• 1 tsp olive oil
• 1/2 tsp ground cinnamon
• Salt and pepper to taste
Instructions:
1. Rub squash halves with olive oil, salt, and pepper. Place cut-side down on a baking sheet. Roast at 375°F for 25-30 minutes.
2. In a skillet, sauté onion in olive oil until translucent. Add quinoa, cranberries, pecans, cinnamon, salt, and pepper.
3. Stuff roasted squash halves with the mixture and bake for an additional 10 minutes.
Macros per Serving:
• Calories: 190
• Protein: 5g
• Carbs: 35g
• Fats: 6g
Mashed Potatoes with Light Gravy
Creamy, fluffy potatoes paired with a flavorful gravy made lighter for a healthier holiday staple.
Mashed Potatoes Ingredients (Serves 4):
• 1 lb Yukon Gold potatoes, peeled and diced
• 2 tbsp unsweetened almond milk
• 1 tbsp light butter
• Salt and pepper to taste
Gravy Ingredients:
• 1 cup low-sodium chicken broth
• 1 tbsp cornstarch
• 1 tsp olive oil
• 1/4 tsp dried thyme
• Salt and pepper to taste
Instructions:
1. Boil potatoes until tender, about 15 minutes. Drain and mash with almond milk, light butter, salt, and pepper.
2. For the gravy, heat olive oil in a saucepan over medium heat. Add broth, thyme, salt, and pepper.
3. Whisk cornstarch with 2 tbsp cold water and add to broth. Simmer until thickened.
Macros per Serving (1/2 cup potatoes + 1/4 cup gravy):
• Calories: 120
• Protein: 2g
• Carbs: 20g
• Fats: 3g
Dessert: High-Protein Pumpkin Cheesecake Cups
A guilt-free take on a Thanksgiving favorite with a crunchy ginger snap base.
Ingredients (Serves 4):
• 8 oz low-fat cream cheese, softened
• 1/2 cup pumpkin puree
• 1 scoop vanilla protein powder (approx. 30g)
• 2 tbsp plain Greek yogurt
• 1/4 tsp pumpkin spice mix
• 1/4 tsp cinnamon
• 1 tsp vanilla extract
• 4 ginger snap cookies (1 per serving)
Instructions:
1. In a bowl, beat together cream cheese, pumpkin puree, protein powder, Greek yogurt, pumpkin spice mix, cinnamon, and vanilla extract until smooth.
2. Place a ginger snap cookie at the bottom of each ramekin or dessert cup.
3. Divide the mixture evenly among 4 ramekins or cups. Chill for at least 1 hour before serving.
Macros per Serving (with cookie):
• Calories: 170
• Protein: 12g
• Carbs: 14g
• Fats: 8g
Dinner: Butternut Squash Soup with Grilled Tempeh and Salad
A light and comforting way to end the day.
Butternut Squash Soup
Opt for a high-quality store-bought soup to save time!
Ingredients (Serves 4):
• 1 cup store-bought butternut squash soup per serving
Macros per Serving:
• Calories: 80
• Protein: 2g
• Carbs: 16g
• Fats: 2g
Grilled Tempeh
A quick, protein-packed addition to balance the meal.
Ingredients (Serves 4):
• 8 oz tempeh (2 oz per serving)
• 1 tbsp soy sauce
• 1/2 tsp garlic powder
• 1/2 tsp smoked paprika
Instructions:
1. Slice tempeh into strips. Toss with soy sauce, garlic powder, and paprika.
2. Grill or pan-sear tempeh for 2-3 minutes per side.
Macros per Serving:
• Calories: 160
• Protein: 12g
• Carbs: 6g
• Fats: 10g
Side Salad
A crisp and refreshing complement to the meal.
Ingredients (Serves 4):
• 4 cups mixed greens
• 1/2 cup cucumber slices
• 1/4 cup pomegranate seeds
• 1 tbsp balsamic vinegar
• 1 tsp olive oil
Macros per Serving:
• Calories: 40
• Protein: 0g
• Carbs: 8g
• Fats: 2g
Full-Day Macro Breakdown (Per Serving)
• Breakfast: 310 cal, 25g protein, 30g carbs, 10g fats
• Lunch (with dessert): 630 cal, 49g protein, 74g carbs, 20g fats
• Dinner: 280 cal, 14g protein, 30g carbs, 14g fats
Total: 1,220 calories, 88g protein, 134g carbs, 44g fats
This balanced Thanksgiving menu keeps all the holiday flavors while helping you stay on track with your health goals. It’s a celebration you can truly feel good about. Let me know how it turns out or if you’d like to make any tweaks for next year!
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