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A Thanksgiving Day Meal Plan

Nov 2012
Curious if you can enjoy your favorite holiday foods without sabotaging your health efforts? It takes a little planning, but it can be done!

Breakfast

Oatmeal w/ Cranberries and Almonds

  • Calories350
  • Carbohydrates56 g

1 cup sliced apples

3/4 cup cooked oatmeal (cooked with water) with the following mixed in:

  • 2 tablespoons dried cranberries
  • 2 tablespoons dry roasted almonds (unsalted)
  • 1/2 teaspoon brown sugar blend (half brown sugar, half sugar substitute)

8 fluid ounces coffee with:

  • 1 tablespoon fat-free half and half
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Lunch

Salad and Roasted Sweet Potatoes

  • Calories325
  • Carbohydrates52 g

½ cup roasted sweet potatoes (simply dice up sweet potatoes, toss in 1 teaspoon olive oil and season with paprika and ground black pepper)

Salad made with:

  • 2 cups mixed greens
  • 8 cherry tomatoes, halved
  • 1/4 cup diced cucumber
  • 1/2 cup canned reduced-sodium garbanzo beans (drained and rinsed)
  • 2 tablespoons light balsamic dressing
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Afternoon Snack

Veggies and Hummus

  • Calories180
  • Carbohydrates17 g

2 celery stalks (cut into snack-size pieces)

8 baby carrots

1/4 cup roasted red pepper hummus

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Dinner

Thanksgiving Dinner

  • Calories575
  • Carbohydrates60 g

3 ounces Herb Roasted Turkey

1/3 cup Creamy Cheesy Cauliflower

1/2 cup Sage Stuffing

1/2 cup cooked green beans seasoned with:

  • ½ tablespoon sliced almonds
  • freshly ground black pepper
  • 1 pinch of sea salt

1 whole wheat dinner roll with:

  • 1 teaspoon trans-free tub margarine
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Evening Snack

Pear with Peanut Butter

  • Calories165
  • Carbohydrates20 g

1 4-ounce pear, sliced into snack-size pieces
1 tablespoon natural peanut butter

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Need to Adjust the Plan?

Tips for adjusting the calories and carbohydrates in this month's meal plan.

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Nutritional Information for the Meal Plan

  • Calories 1595
  • Carbohydrates 205 g
  • Protein 80 g
  • Fat 60 g
  • Saturated Fat 10 g
  • Cholesterol 125 mg
  • Sodium 1790 mg
  • Dietary Fiber 43 g

Featured Article

Navigating the Feast

Tips to help you enjoy your favorite Thanksgiving foods without sabotaging your health efforts.

More Holiday Tips

Fitting in Desserts

Find examples of how to fit a serving of your favorite dessert in this Thanksgiving.

Featured Cookbook

The Family Classics Cookbook

This book features over 140 tasty recipes plus other tips and techniques from our Diabetes Forecast Magazine. For the new or aspiring chef, there is a section called Cooking 101, featuring tips and tricks for developing your kitchen skills.

Adjust the Meal Plan

Find tips to adjust the carbohydrates and calories in this month's meal plan to better fit your needs.

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Grocery List

A complete list of groceries to save time and help you follow this month's meal plan.

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See More Meal Plans

See all of the meal plans that we have published to date.

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*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.

About Our Meal Plans

Learn about the nutrition guidelines we follow to create our one-day meal plans.

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