Thanksgiving Done Right!

November 13, 2018 / / Behavior changes, Healthy Eating, Motivation

Thanksgiving is for being grateful and to enjoy great food with friends and family. Tips for keeping the holiday real and delightful.

#1 Don’t go to Thanksgiving dinner starving. Our buffet studies show that if you skip breakfast before a lunch buffet you eat more at the buffet than if you ate both breakfast and the lunch buffet. Instead —- try a delicious, completely balanced Shake for breakfast!

Protein Shake

Pumpkin Pie Shake

Pumpkin Pie Protein Shake 1 serving 400 calories
1. 1 ½ scoops of protein powder: Giant Fitness Whey Protein Powder (vanilla) or Walgreen’s vanilla protein powder
2. 3 Tablespoons of ground flaxseed
3. 1/2 cup of cold water
4. ½ cup of plain pumpkin — puree
5. 2 teaspoons of pumpkin pie spice
6. 2 teaspoons of pure honey
7. 1 cup crushed ice
1. In a blender place water, Protein Powder, honey, pumpkin, pumpkin pie spice, and ground flaxseed. Blend until smooth.
2. Add more water if necessary.
3. May use artificial sweetener of choice.

Protein Shakes & Meal Replacements

#2 Avoid the high calorie drinks, such as Eggnog.
Instead — wow your guest by showing up with a delicious cocktail.

5 — 9 ounce servings






#3 Keep the super fat, extremely high calorie desserts to a minimum. Hint: Pecan pie, cheesecake, chocolate cake with chocolate ganache.
Instead — show up with a dessert that rivals all others!
Pumpkin Pie-lets
Makes 18 pie-lets
Preparation Time: 10 minutes Cooking Time: 10 minutes
18 mini phyllo shells
4 large egg whites
1/2 cup solid pumpkin — puree
2 teaspoon maple syrup — pure
2 teaspoons Splenda sweetener
2 teaspoons brown sugar
1 tablespoon whole-grain oat flour
1 teaspoon vanilla extract
1 teaspoon pumpkin pie spice
1/2 teaspoon ground cinnamon
1/4 teaspoon baking powder
1/8 teaspoon salt
1 cup plus 2 tsp whipped dairy topping
Preheat the oven to 350° F. Line a small baking sheet with nonstick foil. Place the phyllo shells side by side on the baking sheet; make sure they don’t touch.
The filling can be made ahead of time and refrigerated if desired.
In a mixing bowl, whisk the egg whites, Splenda, pumpkin puree, maple syrup, brown sugar, and flour until well combined.
Whisk in the vanilla, pumpkin pie spice, cinnamon, baking powder, and salt until well combined. Divide the filling among the phyllo shells, about 1 Tbsp. in each.
Bake for 10 to 15 minutes, or until a toothpick inserted in the center comes out sticky—it shouldn’t be runny and will have a slight wobble. Allow the pie-lets to cool to room temperature. Before serving, top each with 1 teaspoon whipped topping.
#4 Get right back on the Health Done Right plan and use your leftover turkey wisely!
Turkey Caesar Salad Wraps from the Lickity Split Menu

Turkey Caesar Salad Wraps
Makes: 4 servings Serving Size: 1 wrap
Preparation Time: 10 minutes
2 cups diced cooked turkey
2 Tbsp. light Caesar salad dressing
3 Tbsp. freshly grated Parmesan cheese
4 cups chopped romaine lettuce
4 (10-inch) low-carb whole-wheat tortillas
In a mixing bowl, stir together the turkey, cheese, dressing, and romaine, so the dressing evenly coats the ingredients.
Divide the salad mixture into 4 — about 1 heaping cup per serving. Spread one serving onto a tortilla. Fold in the left and right sides of the tortilla so they touch in the middle. Roll from the bottom to make a wrap.
Repeat for the remaining 3 wraps.
400 Calorie Meal: One wrap, with an orange or any fruit from the 50 calorie list and 10 almonds or 5 walnut halves.
500 Calorie Meal: One wrap, with a banana or any fruit from the 100 calorie list and 20 almonds or 10 walnut halves.

Happy Thanksgiving!


Author: Dr. Becky

Dr. Becky is a board-certified Obesity and Gynecology physician with over 30 years’ experience providing support and guidance for her patients.

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Dr. Becky

Rebecca Burdette, MD

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