Traditional Thanksgiving Dinner Macro Estimates for Planning ahead this Holiday
Again: These are estimated so if you can use your scale do so, if not use this as a reference!
By: Kelli Michelle Gubrud
Thanksgiving is 1 meal and a lot of fun!
Don’t miss out on the opportunity to have fellowship with your family and friends this Thanksgiving. Please remember we are flexible dieters.
Make sure that you plan ahead so that you can enjoy your Thanksgiving meal no matter where you’re at. If you’re traveling just make sure that you have a decent meal before you go to your Thanksgiving meal!!
Please don’t skip your breakfast. Also, remember to stay active, don’t skip your training sessions.
Water should also be in the forefront as you may have some spirits ( alcohol.)
Keep everything the same if you can and meal space having protein and some fiber as a snack before you feast!!!! Don’t show up hungry!! Pre log the day before Thanksgiving! Input everything that you would like to have for that delicious meal into your MyFitnessPal database.
There is a good chance that you can have small pieces of pie, treats and still enjoy traditional turkey, mashed potatoes and gravy.
Remember, this is just one meal but it can impact the next full week of your success if you starve.
Thanksgiving Dinner Traditional Foods / Estimated macros and quantities:
Thanksgiving turkey:
Turkey breast 1 ounce portion 9 P / .5 F / 2 C if oven roasted ( packaged ) preserved
Omit if fresh breast / No carbs
Brown Turkey and Legs 1 ounce portion 10 p / 4 fat and has zero carbohydrates.
Thanks giving ham Costco brand 2 ounces
1 g of carbs, 3 g of fat and 10 protein for 2 ounces
Roast Angus beef 2 ounce portion
12 g of protein, 0 – carbohydrate and 4.5 g of fat
Roast pork loin 3 ounce portion
0 carbohydrates, 12.5 g of fat and 23 protein
Stuffings:
Apple cranberry pecan stuffing
5 g of fat, 53 carbohydrates and 6 g protein
Classic bread stuffing
26 g of carbs 10 g of fat in 5 g of protein per 1/2 cup cooked approximately 125 g cooked
Corn bread stuffing 4 ounces portion
4 g of protein, 10 g of fat and 25 g of carbohydrates
Cranberry stuffing low-fat version stovetop
One serving cooked, 1 /2 cup
20 g of carbs, 1 g of fat and 0 g of protein
Sausage cranberry stuffing
One cup portion
50 g of carbs, 29 g of fat and 29 g of protein
Cranberry sauces
Whole cranberry sauce from a can .20 c ocean spray
25 g of carbs zero fat and zero protein
Whole cranberry jellied cranberry sauce 1/2 cup 36 g of carbs
Jellied cranberry sauce without the whole cranberries 1/2 cup 28 g of carbs
Gravy
Traditional turkey gravy 1 fluid ounce
3 g carbs, 1 g of fat and .5 P
Canned gravy .5 cup
3.5 g of carbs, 3.5 g of fat and 1 protein
Turkey sausage gravy 1 cup serving
7 g of fat, 15 g of carbs and 20 g of protein
Potato
Rosemary potatoes .5 or 1/2 a cup
18.5 carbohydrates, 3 g of fat / 2.5 g P
Yellow for white mashed potatoes traditional style. 1/2 cup serving
2 g protein, 4 1/2 g of fat and 16 g of carbs
This is with butter and whole milk estimated.
Garlic mashed potatoes 1/2 cup
20 g of carbs, 5 g of fat and 2 g of protein
Traditional Homestyle mashed potatoes without gravy extra heavy cream 1/2 cup serving
22 g of carbohydrates, 6.5 g of fat and 2 g of protein
Veggies
Roasted veggies on average 1/2 cup cooked
2.5 g of fat, 5 g of carbohydrates /1 g protein
Roasted yellow squash 1/2 cup cooked
2.4 g of fat, 3.6 g of carbohydrates and 1 g protein
Green beans 1 c with butter
Est 7 g c / 3 f / 2 p
Green beans with Bacon 1 c est
7 c / 2.25 F / 2 P
Mac n Cheese Home Made
175 g cooked or 3/4 -1 c cooked if eyeballing
42 C /17 F /15 p aprox 3/4 cup cooked
KFC brand mac and cheese
70 -90 Grams
47 g of carbs, 3 g of fat and 9 protein
Cream corn 125 g
14 g of carbs zero fat zero protein
Regular corn cooked 1 serving
25-30 g carbs 2 p / 0 F
Small corn on cob also applies
Rudy’s or restaurant cream corn
32 g of carbs, 19 fat / 6 protein
Dinner Rolls
Wheat traditional dinner roll 18 g of carbs, 1 g of fat and 4 g of protein
White – Dinner roll 26 g of carbs, 1.5 g of fat and 4 g of protein
Sweet classic Gen dinner roll
15 g of carbs, 4 g of fat and 2 g of protein
Pies —- watch it— log it and be honest!!!
These are aprox for 1 slice average slices are SMALL not large! Any pie that is purchased from a restaurant will be “double the fat “ carbs and protein will be the same or very close.
Pumpkin pie 36 carbs 10 to 12 g of fat and 4 -5 protein
Pecan Pie 80 g carbs /20 f /5 protein
Peach pie 27 g of carbs 9 g of fat in 1.5 g of protein
Cherry Pie 30 g of carbs 8.5 g of fat and 1 g protein
Apple pie 32 carbs, 9 g of fat and 1 g of protein
Alternate healthy apple
1/2 of a baked apple with 1 tablespoon ready whip cinnamon and 1/2 cup of halo top vanilla bean ice cream
32 g of carbs 1 1/2 g of fat and 6 g of protein
Alternate pumpkin pie recipe –
100 g pumpkin
100 g egg whites stevia 3 packs
Cinnamon
Microwave and top with Oikos Greek triple zero
Notes:
Be sure to email your macro coach to get your weekly numbers so that you can plan your day!
You’re going to have Thanksgiving dinner early you would swap your lunch to later in the evening when you get home or you would have your lunch a little bit closer to your Thanksgiving dinner and closer to when you’re going to leave for your Thanksgiving dinner.
If your dinner is at normal time you would have your regular breakfast lunch and protein shake snack or protein bar. I would like you to pre – log your Thanksgiving dinner!! Be sure to add all the things that you would like and then work backward for the day having breakfast and lunch a little bit lower fat and carbohydrate. Here are some samples of things that you could do for breakfast and lunch that would be lower fat and moderate to low carbohydrate.
This will make it so easy and fool proof so you do not stress at all!!! Do this the day before not day of…. this way you feel no pressure. Say no thank you to appetizers and add all beer and cocktails! This is easy as 1-2-3!!! If you don’t drink as many drinks you can just knock those off the list and fill your carbohydrates later with something like a snack. Apple, berries or extra cranberry sauce will work great
Breakfast- 1 egg or egg white omelette
With spinach
Or 1 premier protein drink and oatmeal or toast
Lunch – Turkey or chicken deli meat on call wheat bread, 48 ounces depending on your macros. No mayonnaise please hold that as it does add up. Mustard tomato lettuce all great!
Tunafish and rice with quinoa mix like a bowl – yummmm!!!
Lean ground beef and half a bun with lettuce and tomato
Snacks:
Protein whey or casein shake 1 -2 scoop with chocolate fiber 1 cereal
Before you go or between meals
Fiber 1 bar and 1 scoops shake mix
