Plan Thanksgiving like...
A Non-Diet Pro.
November 24, 2025
Marissa Beck, MS, RDN
Hi Reader,
Most people don’t “overeat” on Thanksgiving because the food is too tempting.
They overeat because they show up to the meal starving.
All day long they might say:
- “I’ll save my calories.”
- “I’ll just wait until the big meal.”
- “I need to ‘be good’ this morning.”
…and then 4pm hits and suddenly you’re dizzy, irritable, ready to eat your plate and the centerpiece.
👉🏼 Skipping meals doesn’t help you eat less. It sets you up to feel out of control when the food finally arrives.
👉🏼 Then you blame your “willpower” instead of realizing your body was just trying to keep you alive.
So what can you do differently this year?
Your non-diet Thanksgiving strategy
It’s boring but it works.
If you don’t want to feel like absolute $hit Thursday evening, copy and paste the below into an event reminder on your phone:
- Eat breakfast. Doesn’t have to be big. Just something with protein + carbs + a little fat (e.g., yogurt + granola, toast + eggs, or even a latte and a banana with some PB).
- Eat lunch (or a big snack). Don’t go into dinner so hungry you could eat a horse. In this case, a whole turkey. Feel hungry, not famished.
- Build your plate based on what will feel good during and after eating. Not what you “should” eat. Not what’s the “healthiest.” What will feel good in your body?
- Allow the damn favorites, if you want them. Stuffing, pie, cheesy potatoes... none of these foods are dangerous. The guilt is more harmful than the food.
- Stop halfway and check in. Not to eat less, just ask: “Do I even want more of what’s on my plate, or do I want something different next?”
- It is okay to feel a little full. You have not failed if you ate a little more than you wanted to. You do not get a medal if you were able to listen and feel comfy at the end. It just is.
If your Thanksgiving ends with mental and physical comfort, satisfaction, and no shame, that’s the win. ❤️ You deserve to enjoy this holiday and feel good in your body afterward.
Recommended Read
Are you making a Turkey for the first time this year? My colleague and friend, Laura M. Ali, has you covered.
She also has great ideas and recipes to help you figure out what to do with all of those leftovers!
Don’t Stress: It’s Easy to Safely Prep Your Turkey for Thanksgiving Dinner
|
|
|
Recipes to Keep Blood Sugar Steady
I was featured this past month in Outside Magazine about blood-sugar-friendly recipes for outdoor adventures (although, frankly, anyone can enjoy these balanced meals and snacks).
Feel free to check them out below:
|
|
4 Easy Recipes to Keep Blood Sugar Steady During Your Outdoor Adventures
Loaded with fiber and protein, these recipes are packable and energizing
|
Have a wonderful Thanksgiving, Reader!
P.S. If the holiday leaves you feeling out of control with food, I can help you unwind that pattern in a non-diet, evidence-based way. Just reach out when you’re ready.
