What Does a Fitness Trainer’s Thanksgiving Plate Look Like?

November 26, 2025

Written by Bil Hasler, Corporate Nutritionist & Fitness Trainer

Most people are surprised that, as a nutrition coach and personal trainer, I absolutely love Thanksgiving. The table is packed with dishes we wait all year to enjoy, and there’s almost a cultural “free pass” to overindulge.

But balancing your plate isn’t about skipping the good stuff—it’s about enjoying the classics with a little mindfulness so you don’t end the night feeling sluggish.

And that’s not just a Thanksgiving lesson. The same approach works at Christmas, your niece’s birthday, or a Friday out with friends.

Life will always bring big meals and celebrations; the real key is learning how to enjoy them without feeling like you’ve derailed your progress.

The Foundation: Lean Protein

I start every meal with protein. It’s the backbone of the plate—the part that sets the tone for everything else. Protein is more filling than carbs, and eating it first can help steady blood sugar, improve digestion, and support how your body uses carbohydrates.

Thanksgiving makes this easy, since turkey and ham are already the stars. But not all preparations are equal.

Roasted or smoked meats: Leaner cooking methods that keep protein high and fat lower.
Deep-fried meats: Still protein-rich but significantly higher in fat.
- - Glazed or processed meats (like ham): Often higher in sodium and sugars; enjoy in moderation.

The Balance: Veggie-Powered Sides

After protein, I like to bring in color and crunch.

Veggies balance the plate both nutritionally and visually. They add fiber to slow digestion, provide essential vitamins and minerals, and add bulk that fills you up without a lot of calories.

They also balance heavier carbs and fats from dishes like stuffing or mashed potatoes.

Some of my favorite veggie sides to look for include:

Roasted Brussels sprouts: Flavorful and rich in fiber and vitamin C.
Carrots or roasted root vegetables: Naturally sweet, colorful, and packed with antioxidants.
A fresh spinach salad (with a light dressing): Adds a crisp, refreshing contrast to richer dishes.

The Classics: Scoops of Tradition

I never skip the traditional favorites—mashed potatoes, stuffing, sweet potato casserole, and warm rolls. Instead of piling them high, I go for smaller portions of the less nutrient-dense dishes.
My approach is simple: eat protein and vegetables first, then come back for the classics. You’ll almost never overeat lean protein and veggies, so starting there makes you less hungry and more deliberate when you reach for stuffing or pie.

Here’s how I keep the classics on my plate without going overboard:

Mashed potatoes: A scoopful instead of a mound.
Stuffing: Half a scoop for flavor.
Sweet potato casserole: A smaller serving to enjoy the sweetness.
Biscuits or cornbread: Just one piece.

The Indulgence: Dessert

Thanksgiving dessert is practically its own course—and I don’t sit it out. Pumpkin, apple, and pecan pie are part of the tradition. The difference is that trainers often keep dessert simple: one slice, eaten slowly, and never something to feel guilty about later.

Here’s what a realistic, balanced approach looks like for me:

One slice of pie – pumpkin, apple, or pecan.
Or a smaller piece of two pies for variety.
Dessert is eaten slowly and mindfully, not skipped.

The Big Picture: Mindset Over Math

My Thanksgiving plate isn’t really about the specific foods—it’s about the mindset behind it.
The focus isn’t on counting calories or hitting macros; it’s about enjoying the holiday while practicing balance.
The truth is simple: one holiday meal won’t derail your long-term habits. What matters is consistency over time.

The takeaway:

Thanksgiving happens once a year.
One meal doesn’t define your health or habits.
The holiday is about people, gratitude, and celebration—food is just part of it.

Putting It All Together: A Sample Plate

If you looked down at my Thanksgiving plate (and yes, I only get one), here’s what you’d see: protein at the center, vegetables for color, traditional favorites in moderation, and dessert to finish it off.

Half the plate: Lean protein (turkey or ham).
A quarter: Colorful vegetables, roasted or fresh.
A few scoops: Stuffing, potatoes, or cornbread in smaller portions.
Dessert: One slice of pie to round out the meal.

Final Thoughts

Thanksgiving is about more than what’s on your plate—it’s about the people around the table, the stories shared, and the traditions passed down.

My plate usually starts with lean protein at the center, vegetables to add balance, classic sides in reasonable portions, and dessert without hesitation. It’s not perfect, but it’s balanced—and that’s what makes it work.

The real takeaway: enjoy your Thanksgiving meal. Don’t stress about macros, servings, or the “perfect” balance. Appreciate the food, the company, and the day. The routines and habits that matter most will be waiting for you tomorrow.