Get ready because this email has some INCREDIBLE recipes that are 100% based on my “14 Day Flat Belly Jumpstart” meal plan that I sent you last week.
My goal for this upcoming year is to provide you as much “done-for-you” meal plans for every holiday and season of life: Thanksgiving, Christmas, back to school lunches, spring break, Easter, 4th of July BBQs, etc…
Below is a complete healthy Thanksgiving menu with nutritional information for EVERY recipe!
This menu provides a balanced meal with lean protein, fiber-rich vegetables, and a satisfying but healthy dessert option.
Each item keeps Thanksgiving flavors intact while aligning with a nutritious meal plan!
Greek Yogurt & Herb Veggie Dip
Description: A light, creamy dip using Greek yogurt as a base, seasoned with fresh herbs.
Preparation: Mix 1 cup Greek yogurt with 1 tbsp each of chopped dill, parsley, and chives. Add a dash of garlic powder, salt, and pepper. Serve with a variety of raw veggies like celery, carrots, and cucumber.
Serving Size: 1/4 cup dip with veggies
Nutrition 
~60 calories, ~6g protein
Roasted Turkey Breast
Description: Lean and protein-rich, this turkey breast is perfect for a Thanksgiving centerpiece.
Preparation: Preheat the oven to 350°F. Rub a turkey breast (about 3-4 pounds) with olive oil, salt, pepper, and fresh herbs like rosemary, thyme, and sage. Roast for 1.5 to 2 hours, or until the internal temperature reaches 165°F. Let it rest for 10 minutes before slicing.
Serving Size: 3 oz cooked turkey breast
Nutrition ~140 calories, ~25g protein
Cauliflower & Sweet Potato Mash
Description: A healthier take on traditional mashed potatoes, combining fiber-rich cauliflower and sweet potatoes for a flavorful and creamy side.
Preparation: Boil 1 head of cauliflower and 2 medium sweet potatoes (peeled and diced) until tender. Drain and mash with 1 tbsp olive oil, salt, pepper, and a dash of garlic powder. For extra creaminess, add a splash of almond milk.
Serving Size: 1/2 cup
Nutrition ~110 calories, ~2g protein
Stuffed Acorn Squash with Quinoa and Cranberries
Description: Roasted acorn squash filled with a festive mix of quinoa, dried cranberries, and herbs.
Preparation: Halve and seed 2 acorn squashes, rub with olive oil, salt, and pepper, and roast at 400°F for 40 minutes. Meanwhile, cook 1 cup quinoa and mix in 1/4 cup dried cranberries, 1/4 cup chopped pecans, and fresh parsley. Fill the roasted squash halves with the quinoa mixture.
Serving Size: 1/2 stuffed squash
Nutrition ~200 calories, ~6g protein
Green Beans with Garlic and Almonds
Description: Crisp green beans sautéed with garlic and topped with toasted almonds.
Preparation: Blanch 1 pound of green beans for 3 minutes, then transfer to a skillet with 1 tbsp olive oil and 2 minced garlic cloves. Sauté until tender-crisp, about 5 minutes. Top with 1/4 cup toasted sliced almonds before serving.
Serving Size: 1/2 cup green beans with almonds
Nutrition ~90 calories, ~3g protein
Herb-Roasted Brussels Sprouts
Description: Brussels sprouts roasted to perfection with fresh herbs for a flavorful and nutrient-rich side dish.
Preparation: Halve 1 pound of Brussels sprouts, toss with olive oil, salt, pepper, and fresh rosemary. Roast at 400°F for 25-30 minutes, until browned and crispy.
Serving Size: 1/2 cup
Nutrition ~80 calories, ~3g protein
Simple Mixed Green Salad with Apple Cider Vinaigrette
Description: A light, refreshing salad with mixed greens, crisp apple slices, and a tangy homemade dressing.
Preparation: Toss 4 cups mixed greens with 1 sliced apple and 1/4 cup thinly sliced red onion. For the dressing, whisk together 2 tbsp apple cider vinegar, 1 tbsp olive oil, 1 tsp Dijon mustard, and a pinch of salt and pepper.
Serving Size: 1 cup salad with dressing
Nutrition ~70 calories, ~1g protein
Pumpkin Greek Yogurt Parfait
Description: A creamy, protein-rich dessert with layers of Greek yogurt, pumpkin puree, and spices.
Preparation: Mix 1 cup Greek yogurt with 1/2 cup canned pumpkin, 1 tsp cinnamon, 1/2 tsp nutmeg, and a dash of vanilla extract. Layer the mixture in serving cups, topped with a sprinkle of granola or a few crushed walnuts for crunch.
Serving Size: 1/2 cup parfait
Nutrition ~120 calories, ~10g protein
NUTRITION RECAP
- Greek Yogurt & Herb Veggie Dip: 60 calories, 6g protein
- Roasted Turkey Breast: 140 calories, 25g protein
- Cauliflower & Sweet Potato Mash: 110 calories, 2g protein
- Stuffed Acorn Squash with Quinoa and Cranberries: 200 calories, 6g protein
- Green Beans with Garlic and Almonds: 90 calories, 3g protein
- Herb-Roasted Brussels Sprouts: 80 calories, 3g protein
- Simple Mixed Green Salad with Apple Cider Vinaigrette: 70 calories, 1g protein
Pumpkin Greek Yogurt Parfait: 120 calories, 10g protein
HOW TO USE THESE RECIPES
Incorporating some or all of these dishes into your Thanksgiving spread is a wonderful way to embrace new, healthier holiday traditions with your family.
Each recipe is designed to be nutritious and satisfying, ensuring that you can enjoy all the flavors of the season while sticking to your fitness goals.
Let’s make this holiday one of gratitude, great food, and a commitment to our health!
Committed to your fitness success,
Derek Kuryliw, your fitness Yoda 🙂
