Thanksgiving Didn’t Ruin Your Progress What Happens Next Will

NUTRITION
Thanksgiving Isn’t the Problem: It’s What Happens the Other 29 Days

Let’s cut to the truth:

Thanksgiving dinner is not the reason women gain weight during the holidays.
It’s not the mashed potatoes.
It’s not the pie.
It’s not even the rolls.

It’s what happens the other 29 days in November and December:

• Grazing on kids’ candy all day

• Skipping workouts because “it’s too busy”

• No protein until dinner

• Holiday party after holiday party

• Letting one meal turn into “I’ll start again after New Year’s”

And that’s the part almost nobody talks about.

Because you know what the data shows?

👉 A single holiday meal has very little long-term effect on body composition.
👉 Most women gain weight because they lose structure and consistency for 4–6 weeks, not 4–6 hours.

So instead of stressing over one plate, let’s focus on the things that actually move the needle in real life.

STOP 1: Skipping Breakfast to “Save Calories”

This always sounds logical in the moment… “I’ll just wait until dinner so I don’t overdo it.”

But here’s the problem:

When you spend 10–12 hours running on coffee and air, you show up to the table starving, and your brain does exactly what it’s supposed to do:

• heightens cravings

• increases hunger hormones

• slows decision-making

• pushes you toward fast energy carbs and sugar

The solution:

👉 Eat a high-protein breakfast (25–35g)
Examples:

• Greek yogurt + berries + honey

• Scrambled eggs + turkey sausage

• Protein shake + oats

Go into dinner satisfied, not ravenous.

This one shift alone can prevent 500+ calories of “panic eating.”

STOP 2: Eating Mindlessly All Day

The most dangerous place to eat isn’t the dinner table…
it’s the kitchen counter while standing up, grabbing little bites here and there:

• A handful of pecans

• A piece of stuffing

• One more forkful of pie

• A chicken nugget off your kid’s plate

That adds up faster than Thanksgiving dinner itself.

Action step:
👉 If you’re going to eat it, plate it. Sit down. Make it a meal.

That one rule eliminates 80% of mindless overeating.

STOP 3: Stopping All Exercise Because “It’s a Busy Season”

Yes, the holidays are chaotic.
No one is expecting perfection.

But consistency doesn’t mean perfection.

10–15 minutes of strength training 3–4x per week is enough to maintain muscle and metabolism.

Examples:

• 10 minutes of squats + pushups + deadlifts

• 15 minute dumbbell circuit

• A holiday EMOM while the stuffing bakes

Something is always better than nothing.

Movement isn’t punishment for eating.

It’s how you stay in control of your energy, mood, cravings, and metabolism.

STOP 4: Letting the Whole Season Become a Blur

Most women don’t fall off on Thanksgiving.

They fall off at:

• the office party

• the second family meal

• the third “girls’ night”

• the kids’ school party

• the leftover desserts

• and the “eh I’ll get back on track January 1st”

Here’s a simple mindset shift:

👉 Give yourself permission to enjoy any event, but only if it is intentional.

If it’s meaningful, celebrate.
If it’s Tuesday and someone set out stale cookies… skip them.

This turns the season back into choices, not chaos.

STOP 5: Trying to ‘Earn’ or ‘Burn Off’ Food

This is outdated and harmful.

Exercising to punish yourself for eating makes holidays:

• stressful

• emotional

• guilt-driven

Instead:

👉 Move your body because it makes the whole experience BETTER.

A 15–20 minute walk after dinner improves:

• digestion

• blood sugar

• cravings

• energy

And it requires zero shame, punishment, or compensating.

Remember, holidays are supposed to bring:

• community

• memories

• connection

• tradition

• gratitude

You shouldn’t feel like you’re “surviving” them.

When you:

• eat protein earlier in the day

• eat real meals, not drive-by bites

• sprinkle in short workouts

• move after meals

• choose treats instead of reacting to them

• get back on track the next morning

You get the best of both worlds:

❤️ Real memories
💪 Real progress

This year, make it the goal not to “get through the holidays,” but to stay the woman you want to be while enjoying them.

Because Thanksgiving never ruined anyone’s goals.

The lack of intention the rest of the season did.

RECIPE
High Protein Thanksgiving Leftover Meal Ideas

Because leftovers shouldn’t just taste good… they should keep you full, fueled, and on track.

Here are easy high-protein leftovers, no weird ingredients, no 90-minute recipes.

1️⃣ Turkey Ranch Stuffed Sweet Potatoes

• 4 oz leftover turkey (34g protein)

• 1 baked sweet potato

• 2 tbsp cottage cheese stirred with ranch seasoning (5–7g protein)

Total: ≈ 40+ grams of protein

2️⃣ Thanksgiving Protein Breakfast Hash

• 3 oz turkey (25g protein)

• Leftover roasted veggies

• 2 eggs (12g protein)

Optional: drizzle with hot honey.
Total: ≈ 37g protein

3️⃣ High-Protein Cranberry Turkey Wrap

• 4 oz shredded turkey (34g protein)

• Whole wheat wrap

• Greek yogurt instead of mayo (10g protein)

• Spoon of cranberry sauce

Total: ≈ 44g protein

4️⃣ Turkey & Veggie Protein Bowl

• 3–4 oz turkey (25–34g protein)

• Roasted Brussels, green beans, sweet potatoes

• ¼ cup chickpeas (3g protein)

• Drizzle olive oil + seasonings

Total: ≈ 30–38g protein

5️⃣ Loaded Turkey Noodle Soup

• Use bone broth as base (9–10g protein per cup)

• 3 oz turkey (25g protein)

Add frozen veggies and egg noodles.

Total: ≈ 35+ grams

6️⃣ Turkey Cranberry Cottage Cheese Bowl (trust me)

• ½–1 cup cottage cheese (12–24g protein)

• 3 oz turkey diced (25g)

• 1 tbsp cranberry sauce

Surprisingly delicious + filling.

Total: ≈ 37–49g protein