Turkey, stuffing and pie. 1,600 calories.
A full Thanksgiving day built protein first. Four meals, every gram weighed, nothing banned. Built for a 1,600 kcal day; your own number may be higher or lower. Vegetarian? The tofu version is here.
The timeline
Pumpkin Pie Protein Oats
Ingredients
| Food | Grams | kcal | Protein |
|---|---|---|---|
| Rolled oats1/2 cup | 40 g | 156 | 6.8 g |
| Vanilla whey isolate1 scoop | 30 g | 111 | 25.0 g |
| Pure pumpkin puree1/2 cup | 120 g | 24 | 0.8 g |
| Unsweetened almond milk3/4 cup + 1 tbsp | 200 g | 28 | 0.8 g |
| Pecans4 halves, chopped | 8 g | 55 | 0.7 g |
Free to add: Pumpkin pie spice, cinnamon, vanilla, a pinch of salt, sweetener to taste.
Method
- In a jar or bowl, mix the oats, pumpkin puree, almond milk, pumpkin pie spice, cinnamon, vanilla and a pinch of salt.
- Stir in the whey last, until there are no dry lumps. Add sweetener to taste.
- Lid on, fridge overnight (or at least 4 hours).
- In the morning, top with the chopped pecans and more cinnamon. Eat it cold, or microwave 60 to 90 seconds and stir.
Harvest Chicken Apple Salad
Ingredients
| Food | Grams | kcal | Protein |
|---|---|---|---|
| Rotisserie chicken breast100 g, no skin | 100 g | 144 | 28.0 g |
| Mixed salad greens2 big handfuls | 60 g | 12 | 1.1 g |
| Apple1/2 apple, diced | 80 g | 42 | 0.2 g |
| Celery1/2 stalk | 30 g | 4 | 0.2 g |
| Greek yogurt 0%2 1/2 tbsp | 40 g | 24 | 4.0 g |
| Pecans3 halves | 6 g | 41 | 0.5 g |
Free to add: Dijon mustard, lemon juice, salt, pepper.
Method
- Whisk the Greek yogurt with 1 tsp Dijon, the juice of half a lemon, salt and pepper. Thin with a spoon of water if it is too thick.
- Pull the skin off the rotisserie chicken and slice the breast. Leftover turkey breast works the same, gram for gram.
- Greens in a bowl, then the apple, celery and chicken.
- Pour the dressing over and finish with the pecans.
The Thanksgiving Plate
Ingredients
| Food | Grams | kcal | Protein |
|---|---|---|---|
| Turkey breast, no skin150 g, palm and a half | 150 g | 220 | 45.1 g |
| Potato1 medium | 160 g | 138 | 2.7 g |
| Greek yogurt 0% (in the mash)2 1/2 tbsp | 40 g | 24 | 4.0 g |
| Butter (in the mash)1 tsp | 5 g | 36 | 0.0 g |
| Whole wheat bread (stuffing)1 thick slice, cubed | 40 g | 101 | 5.0 g |
| Celery (stuffing)1/2 stalk | 30 g | 4 | 0.2 g |
| Onion (stuffing)1/4 onion | 30 g | 12 | 0.3 g |
| Brussels sproutsabout 8 | 120 g | 43 | 3.1 g |
| Olive oil (sprouts)1 tsp | 5 g | 44 | 0.0 g |
| Green beans3/4 cup | 80 g | 25 | 1.4 g |
| Fresh cranberries (sauce)1/2 cup | 50 g | 23 | 0.2 g |
| Orange (sauce)juice + zest of 1/2 | 40 g | 19 | 0.4 g |
| Tapioca starch (gravy)1 1/2 tsp | 5 g | 18 | 0.0 g |
Free to add: Low-sodium turkey or chicken broth, garlic, sage, thyme, rosemary, salt, pepper, sweetener for the sauce.
Method
- Turkey: roast the breast (or the whole bird for the table) and carve your 150 g from the breast, no skin. A breast or any piece is done at 74 C (165 F) in the thickest part; a whole bird at 82 C (180 F), Health Canada's numbers. Rest it 15 minutes before carving.
- Yogurt mash: boil the peeled potato in salted water until a fork slides in, 15 to 20 minutes. Drain, mash with 1 tsp butter, then stir in the Greek yogurt off the heat (heat splits yogurt). Salt, pepper, garlic if you like.
- Broth stuffing: cube the bread and toast it. Soften the celery and onion in a non-stick pan with a splash of broth instead of butter, add sage and thyme, then the bread and enough broth to moisten. Bake in a small dish at 180 C (350 F) for 20 minutes.
- Brussels sprouts: halve them, toss with 1 tsp olive oil, salt and pepper, roast at 200 C (400 F) for 20 to 25 minutes, cut side down. Steam or boil the green beans 5 minutes.
- Cranberry-orange sauce: cranberries, orange juice and zest, 2 tbsp water and sweetener in a small pot. Simmer 10 minutes until they pop. It thickens as it cools. Make it the day before if you can.
- Broth gravy: chill or skim the fat off the pan juices, add 1 cup broth and bring to a simmer. Whisk the tapioca starch into 2 tbsp cold water, pour it in, simmer 1 minute. Salt, pepper, thyme.
- Plate: turkey, mash, stuffing, sprouts, beans, sauce on the side, gravy over the turkey and mash.
Pumpkin Pie Yogurt Cup
Ingredients
| Food | Grams | kcal | Protein |
|---|---|---|---|
| Greek yogurt 0%3/4 cup | 170 g | 100 | 17.0 g |
| Pure pumpkin puree1/3 cup | 80 g | 16 | 0.6 g |
| Vanilla whey isolate1/2 scoop | 15 g | 55 | 12.5 g |
| Rolled oats (crumble)1 1/2 tbsp | 10 g | 39 | 1.7 g |
| Pecans (crumble)3 halves | 6 g | 41 | 0.5 g |
Free to add: Pumpkin pie spice, cinnamon, vanilla, sweetener to taste.
Method
- Whisk the Greek yogurt, pumpkin puree, whey, pumpkin pie spice, vanilla and sweetener until smooth.
- Spoon into a glass or ramekin. Fridge at least 1 hour; it sets like pie filling. Make it the morning of, or the day before.
- Crumble: toast the oats and chopped pecans in a dry pan with cinnamon for 3 minutes, until they smell like pie crust.
- Crumble on top right before serving so it stays crunchy.
Swap the turkey for Big Mountain tofu
Same breakfast, same dessert. Lunch and dinner use Big Mountain Foods fava tofu (soy-free, about 19 g protein per 100 g) instead of chicken and turkey, vegetable broth instead of turkey broth, and a mushroom gravy. Vegetarian, with dairy.
Harvest Tofu Apple Salad
Ingredients
| Food | Grams | kcal | Protein |
|---|---|---|---|
| Big Mountain tofu1/2 block, cubed | 150 g | 123 | 28.2 g |
| Mixed salad greens2 big handfuls | 60 g | 12 | 1.1 g |
| Apple1/2 apple, diced | 80 g | 42 | 0.2 g |
| Celery1/2 stalk | 30 g | 4 | 0.2 g |
| Greek yogurt 0%2 1/2 tbsp | 40 g | 24 | 4.0 g |
| Pecans4 halves | 8 g | 55 | 0.7 g |
Free to add: Smoked paprika, garlic powder, Dijon mustard, lemon juice, salt, pepper.
Method
- Pat the tofu dry and cut it in cubes. Toss with smoked paprika, garlic powder and salt. Air-fry or bake at 200 C (400 F) for 15 to 18 minutes until the edges are golden. Bake the whole block now and keep the rest for dinner.
- Whisk the Greek yogurt with 1 tsp Dijon, the juice of half a lemon, salt and pepper.
- Greens in a bowl, then the apple, celery and warm tofu.
- Dressing over, pecans on top.
The Vegetarian Thanksgiving Plate
Ingredients
| Food | Grams | kcal | Protein |
|---|---|---|---|
| Big Mountain tofu, herb-roasted2/3 block, thick slices | 200 g | 164 | 37.6 g |
| Olive oil (tofu)1 tsp | 5 g | 44 | 0.0 g |
| Potato1 medium | 160 g | 138 | 2.7 g |
| Greek yogurt 0% (in the mash)2 1/2 tbsp | 40 g | 24 | 4.0 g |
| Butter (in the mash)1 tsp | 5 g | 36 | 0.0 g |
| Whole wheat bread (stuffing)1 thick slice, cubed | 40 g | 101 | 5.0 g |
| Celery (stuffing)1/2 stalk | 30 g | 4 | 0.2 g |
| Onion (stuffing)1/4 onion | 30 g | 12 | 0.3 g |
| Brussels sproutsabout 8 | 120 g | 43 | 3.1 g |
| Olive oil (sprouts)1 tsp | 5 g | 44 | 0.0 g |
| Green beans3/4 cup | 80 g | 25 | 1.4 g |
| Fresh cranberries (sauce)1/2 cup | 50 g | 23 | 0.2 g |
| Orange (sauce)juice + zest of 1/2 | 40 g | 19 | 0.4 g |
| Mushrooms (gravy)4 cremini, sliced | 60 g | 17 | 1.9 g |
| Tapioca starch (gravy)1 1/2 tsp | 5 g | 18 | 0.0 g |
Free to add: Low-sodium vegetable broth, garlic, sage, thyme, rosemary, smoked paprika, salt, pepper, sweetener for the sauce.
Method
- Herb-roasted tofu: slice the tofu thick, brush with 1 tsp olive oil, then rub with sage, thyme, rosemary, garlic, smoked paprika and salt. Pour 1/4 cup vegetable broth in the pan and roast at 200 C (400 F) for 25 minutes, flipping once, until golden.
- Yogurt mash: boil the peeled potato until a fork slides in, 15 to 20 minutes. Mash with 1 tsp butter, then stir in the Greek yogurt off the heat.
- Broth stuffing: toast the cubed bread. Soften the celery and onion in vegetable broth, add sage and thyme, then the bread and enough broth to moisten. Bake at 180 C (350 F) for 20 minutes.
- Brussels sprouts with 1 tsp olive oil at 200 C (400 F), 20 to 25 minutes. Green beans steamed 5 minutes.
- Cranberry-orange sauce: cranberries, orange juice and zest, 2 tbsp water and sweetener. Simmer 10 minutes.
- Mushroom gravy: brown the mushrooms in a dry non-stick pan, add 1 cup vegetable broth and thyme, simmer 5 minutes. Thicken with the tapioca starch whisked into 2 tbsp cold water.
Shopping list
Produce
Mixed salad greens, 1 small clamshell
Apple, 1
Celery, 1 stalk
Onion, 1 small
Potato (Yukon Gold), 1 medium
Brussels sprouts, 8 (120 g)
Green beans, 1 big handful (80 g)
Fresh cranberries, 1 bag (freeze the rest)
Orange, 1
Lemon, 1
Garlic, 1 head
Fresh sage, thyme, rosemary (or dried)
Meat
Turkey breast, 200 g raw for your 150 g cooked (or the family bird)
Rotisserie chicken, 1 (breast for lunch; or leftover turkey)
Dairy
Plain Greek yogurt 0%, 1 tub (750 g; you use 250 g)
Unsweetened almond milk, 1 carton
Butter (2 tsp)
Bakery
Whole wheat bread, 1 loaf (1 thick slice)
Pantry
Pure pumpkin puree, 1 can (398 ml), not pie filling
Large-flake rolled oats
Vanilla whey isolate
Pecan halves, 1 small bag (20 g used)
Tapioca starch (or cornstarch)
Extra virgin olive oil
Low-sodium turkey or chicken broth, 1 carton (900 ml)
Dijon mustard
Spices
Pumpkin pie spice
Cinnamon
Vanilla extract
Salt and pepper
Stevia or monk fruit
Vegetarian? Change these
Big Mountain Foods fava tofu (soy-free), 350 g for the day
Low-sodium vegetable broth instead of turkey or chicken broth
Cremini mushrooms, 4 (for the gravy)
Smoked paprika
Skip the turkey breast and the rotisserie chicken
What we cut, and why the pie still fits
| Swap | kcal | Fat |
|---|---|---|
| Mash: cream1/4 cup light cream to 2 1/2 tbsp Greek yogurt | -93 | -11 g |
| Mash: butter1 tbsp to 1 tsp | -65 | -7 g |
| Stuffing: butter1 tbsp butter to broth | -100 | -11 g |
| Sprouts: oil1 tbsp to 1 tsp olive oil | -80 | -9 g |
| Saved on one plate | -338 |
FITNIZER's rule: keep the protein, cut the fat. The turkey never moved from 150 g. The butter, cream and oil did, and that is what paid for the stuffing and the dessert.
Three things that matter more than the recipe
- Measure the oil and butter with a teaspoon, not the bottle. A "drizzle" is usually a tablespoon, about 120 calories you never wrote down.
- Skin off the turkey on your plate. The breast meat does the work; the skin is mostly fat.
- Monday is one day. The weekend of leftovers is where it adds up. Tuesday, go back to your normal plan.
Want every day built for your numbers?
This plan is one day at 1,600 kcal. Your program sets the number for your body, your training and your goal. DM me the word START on Instagram and tell me which one you want: online or in person.
DM START on InstagramMacros from the Botezelli PhD Institute food catalogue. Cooking temperatures: Health Canada, safe internal cooking temperatures. Holiday weight: Yanovski JA et al., N Engl J Med 2000, PMID 10727591. General information, not medical advice.
I know how your body works.