Thanksgiving is one of the most delicious days of the year — but it can also be one of the hardest when you’re trying to stay on track with your fitness and nutrition goals. The good news? You don’t need to avoid the holiday or miss out on your favorite foods. With a little planning, you can enjoy the day and keep your protein high so you stay full, satisfied, and in control.
Here are the best high-protein choices to load up your plate with… plus a few items you may want to keep in moderation.
✅ The Best High-Protein Options
1. Turkey (White or Dark Meat)
This is the star of Thanksgiving and your BEST high-protein option.
- Turkey breast: lean, high protein, low fat
- Turkey thigh: still high protein, just slightly higher fat
Aim for 4–6 oz to start your plate.
2. Ham
Another great protein source if you prefer it over turkey.
Just be mindful of glazes like honey or brown sugar — those can quickly add calories.
3. Deviled Eggs
Yes, deviled eggs count! A great protein boost before or during the meal.
Choose versions that aren’t overloaded with mayo.
4. Roasted Vegetables With Added Protein
Veggies by themselves aren’t high protein — but they’re filling, nutritious, and pair great with your main protein source.
Roast with olive oil or toss a few chopped nuts on top for extra staying power.
5. Greek Yogurt–Based Dips or Sides
If your family serves dips, ask for (or make!) a Greek-yogurt version.
High protein, creamy, and delicious.
⚠️ Foods to Enjoy in Moderation
You don’t need to avoid these — just don’t let them take up your whole plate.
1. Stuffing
Delicious but low protein and very high in carbs and calories.
Stick to a small scoop if it’s your favorite.
2. Sweet Potato Casserole
Sweet potatoes = great.
Sweet potatoes buried under marshmallows, sugar, and butter = maybe not as great.
Choose a small portion or go for a baked sweet potato instead.
3. Mac & Cheese
Comfort food at its finest — but low protein and very easy to overeat.
A small spoonful goes a long way.
4. Dinner Rolls
Rolls + butter can turn into hundreds of calories without even thinking about it.
If you’re already having stuffing or potatoes, consider skipping the bread basket.
5. Desserts
Pumpkin pie, pecan pie, cookies… it all adds up.
Enjoy a slice! Just don’t let dessert turn into three slices + extra toppings.
✅ Final Tips
- Eat your protein first. It helps control appetite and keeps you from overeating sides.
- Drink water between servings.
- Don’t skip breakfast. Starting the day with protein helps keep cravings down.
- Remember — it’s ONE day, not the whole season.
You can enjoy Thanksgiving and stay aligned with your goals. Just make mindful choices, enjoy your time with family, and get right back on track the next day.
If you want help navigating the rest of the holiday season, our 4-week nutrition coaching program is a perfect place to start!
