7 Tips to Help You Enjoy Thanksgiving when You’re on a Meal Plan
Thanksgiving is just days away and if you’re new to meal planning, a holiday centered around food can be daunting. In my case, I just finished a 12 week calorie deficit and lost 13 pounds, however I am not nervous about this day at all, in fact I have written into my plan!
Since this is a day all about eating rich foods, it is easy to either just give up and binge all day, or promise yourself one “treat”, or worse, eat only turkey and vegetables, and grumble that you’ll never lose weight if you have a bite of anything. Whether you binge or totally restrict out of fear, you’re facing an unhealthy relationship with food. To combat this mentality, here are a few tips to not only help you survive Thanksgiving, but to enjoy this wonderful holiday with no regrets.
Do not hold yourself to a deficit on Thanksgiving day or the weekend after.
This Thursday, or even the days following it are not the days to restrict to a 500kcal deficit. This is setting yourself up for failure and resentment. I just finished my 12 week deficit, and am in need of a diet break. Since Thanksgiving is this coming week, I waited an extra 2 weeks in deficit and will be in maintenance over the Thanksgiving weekend. I am going back into a calorie deficit afterwards, but probably not until the Tuesday after at the earliest. This is because I am not going to punish myself for eating more than normal. I could actually stay at maintenance for a while, but have written a plan for the remainder of the year.
2. Eat for health, not for weight
This is a point that holds true no matter what time of year it is. If you are saying no to Grandma’s cookies because you’re scared you’re going to gain 5 pounds from one of them, then you’re in it for the wrong reasons. But if you’re saying no saying no to that chocolate cream pie because you get a stomach ache an hour afterwards, then you are caring for your health. Your reasons for saying no are just as important than saying yes or no. If you are restricting too much and resentful of it, then you will binge later on. It’s your body’s way of healing the damage done. If you say no to something you know makes you feel bad, but say yes to another food because it’s simply delicious and doesn’t harm you, then you are defeating the restrict and binge cycle by nourishing yourself mentally and physically.
3. Don’t put things on your plate that you don’t like
Do you love gravy, but are not that crazy about deviled eggs? Or maybe you love pie, but dressing just doesn’t appeal. Plan in advance to eat the things you really like, and feel free to pass on the things that don’t. Many of us get stuck into thinking that these are once a year foods so we have to eat at least some of it. The truth is, you don’t have to eat it at all today, and if it’s something you do like, you can add it to your plan next week.
For example, the deviled eggs are pretty easy to make. So instead of eating 4 of them on Thanksgiving day, I’m planning on making some in a week or two as a fat source to add to my lunches.
4. Balance your plate
I would encourage you to not bring a food scale to Thanksgiving dinner. Besides the awkward conversations it might bring, you don’t need the added stress that you only had 4 ounces of turkey and not 5. Instead fill your plate with a balance of protein, fats, and whole carbs, with room set aside for your favorite sides. If you fill 75% of your plate with Whole Foods, and then only have 25% filled with rich dishes that you really only eat once a year, then you’re far more likely to feel good the next day with minimal bloat and sluggishness.
5. Eat throughout the day
Thanksgiving can be quite stressful to some, and it can be hard especially if you haven’t eaten all day leading up to the big meal.
One habit that seems to happen, especially if you’re the main cook, is you skip breakfast, lunch, and everything else, and then have 3-4 plates of dinner followed by a piece or two of each pie. Start by having a no fuss protein rich breakfast: eggs and sausage, protein oats, or even a nutrient dense shake. Then a light lunch that was prepped a before hand. I like to have a chicken salad or sushi, something that doesn’t need to be warmed up even so I can take it out of the fridge and stick a fork in it.
6. Savor it
This is just one meal in the year. You don’t need to eat everything in sight, and you don't need to eat in record speeds. The purpose of this holiday is to enjoy the closeness of family and friends, if restrictions allow. Eat a little, take a break, breathe, laugh, and enjoy the delicious sights, sounds, scents, tastes, and company. Sense how you feel and whether you really want another bite, or if you’re uncomfortably full.
7. Stay hydrated
When it’s cold outside, but the oven and heaters are running constantly inside, it is really easy to get dehydrated. We don’t usually think of winter as a season of dryness, especially on the coast, but the combination of weather and busyness of the day can make you forget to drink water. One way to remember is to keep your favorite water bottle in sight. Ideally you should pause every half hour to hour to hydrate. You could set notifications on your phone, or download the really cute app Plant Nanny. Staying hydrated can also help you identify your hunger cues easier. This isn’t to keep you from eating, if you are hungry then eat and definitely don’t skip meals. However, if you are dehydrated, and have a head ache from it, it can be difficult to listen to your body’s ways of telling you what it needs.
I hope these tips help you as you prepare for the holidays ahead. The bottom line I’m trying to share is this: enjoy, eat, drink, laugh, keep things in perspective, and have some grace for yourself. Don’t look at it as falling off the wagon, look at it as you are enjoying life and making memories, and at your next meal you will eat your normal nourishing way. This isn’t the end to your progress, this is only the beginning.
If you have any tips or ideas to help others through Thanksgiving and the holidays ahead, please share them in the comments.
Blessings. <3
