Daily Meal Plan:
Thanksgiving with a Dietitian
Thanksgiving is a time to give thanks, not mindfully overeat. This does not mean you need to make cauliflower mashed potatoes or skip the pumpkin pie. Approach Thanksgiving like any other day and remember to start with breakfast, eat at least 3 meals and make half your plate veggies at lunch and dinner.
What are your most favorite parts of the meal and what do you put on your plate "just because"? This year, think about taking your seconds home for a great lunch when you return from your shopping on Friday. Don't eat any foods you don't really love. Arriving to a tempting meal with a plan and not starving will set you up for a great meal. With your focus off of the food, take time to engage your family and friends in a conversation about what each of you are thankful for and start a tradition of a walk between the meal and the dessert - the dishes aren't going anywhere!
Here's a glimpse inside a dietitian's Thanksgiving broken down by the new MyPlate guidelines.
Time
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Meal Plan and Physical Activity
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6 a.m.
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Wake up and power walk with family.
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7 a.m.
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Breakfast
Oatmeal Topped with Spiced Pumpkin,
Walnuts and Soymilk
¼ cup canned pure pumpkin
1 tsp pumpkin pie spice
½ cup dry oatmeal
1 Tbsp crushed walnuts
1 cup of light soymilk
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Vegetable: --
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Fruit: ¼ cup canned pureed pumpkin
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Protein: 1 tbsp crushed walnuts
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Grains: ½ cup dry oatmeal
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Dairy: 1 cup of light soymilk
Mix ¼ cup canned pure pumpkin with 1 tsp pumpkin pie spice. Prepare ½ cup dry oatmeal. Swirl pumpkin mixture into warm oatmeal and top with 1 Tbsp crushed walnuts. Wash it down with a cup of light soymilk.
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11 a.m.
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Lunch
Salad topped with Hard-Boiled Egg Whites
and Apple Slices
3 cup tossed salad
2 hard-boiled egg whites
2 tsp olive oil
1 Tbsp balsamic vinegar
1 medium apple, sliced.
Make a 3 cup tossed salad with your favorite greens and non starchy vegetables. Toss with 2 hard-boiled egg whites, 2 tsp olive oil and 1 Tbsp balsamic vinegar. Serve with 1 medium apple, sliced.
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4 p.m.
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Dinner
The Feast!
5 ounces turkey breast
¾ cup bread stuffing
¾ cup mashed potatoes
2 Tbsp turkey gravy
½ cup green bean casserole
1 cup steamed carrots with 2 tsps. margarine
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Vegetable: ½ cup green bean casserole; 1 cup steamed carrots; ¾ cup mashed potatoes
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Fruit: --
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Protein: 5 ounces turkey breast
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Grains: ¾ cup bread stuffing
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Dairy: --
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5:30 p.m.
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After dinner stroll with family.
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6-9 p.m.
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For dessert, 1 piece of pumpkin pie (1/8 piece of 8" diameter) and interactive family games.
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Nutritional Information (Per day):
Calories 1680, Fat 61g, Sat. Fat 11g, Cholesterol 155mg, Sodium 3070mg, Total Carbohydrate 207g, Fiber 30g, Sugars 67g, Protein 82g, Vitamin A 890%, Vitamin C 90%, Calcium 60%, Iron 60%
Nutritional values are based on data from the USDA National Nutrient Database for Standard Reference. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.
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This schedule may not work for your family - but use this as an example!
To learn more about the new USDA MyPlate symbol, click here.