Building the Perfect Thanksgiving Plate

The table is laden with holiday delights, your mouth is watering, and you’re ready to load up your plate. You might find yourself asking: “Is there a way to do this that’s just a bit more metabolism-friendly than the ‘traditional’ two scoops of stuffing with a side of pie?” 

If you aren’t in charge of the meal itself, and you haven’t hacked your recipes to lower the glycemic index, how do you enjoy a Thanksgiving bonanza without spiking your blood sugar through the stratosphere?

Check out the “ideal” typical Turkey Day foods to fill up your plate, and in what proportion. Protein is obviously a big player here, but you can still enjoy your sauces and sides.

  • 20% Protein: make room for Turkey!
    • Serving Suggestion: 3 oz. meat, dark and light with skin
  • 5% Gravy: everyone’s best friend on the Thanksgiving plate—plays nicely with turkey and mashed potatoes (or cauliflower!)
    • Serving Suggestion: 2 Tbsp.
  • 30% Salad: because we all need some greens
    • Serving Suggestion: dress with olive oil and vinegar, 1 cup salad with 1 tsp. olive oil and 1 tsp. balsamic vinegar
  • 15% Green Bean Casserole: it wouldn’t be Thanksgiving without it
    • Serving Suggestion: 1/2 cup
  • 15% Sweet Potatoes: maybe you decide to skip the marshmallows, maybe you don’t!
  • 15% Stuffing: …or dressing—we accept whatever you choose to call it

Nutritional Breakdown: based on serving suggestions, approximately 750 kcal, 40 gm protein, 38 gm total carbs (29 net), 50 gm fat

We know what you’re thinking—no mention of dessert?! Our reply: of course not. Dessert needs no percentage. Slice/scoop and enjoy. Hey, you’ve earned it, right?

So, no matter how you build your plate(s), we hope you enjoy a day filled with food, family, fun…and maybe a newly unlocked Fast Before the Feast badge. Share your spread with @zerofasting.


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