Thanksgiving CHEAT SHEET

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


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


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


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


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


Microwave and top with Oikos Greek triple zero



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


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

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