How to Eat on Thanksgiving: Finding Balance Between Enjoyment and Discipline

By: Marc Lobliner, IFBB Pro

Thanksgiving is one of the most special days of the year. It’s a time for family, gratitude, and—let’s be honest—amazing food. But for many of us who are focused on fitness or maintaining a healthy lifestyle, Thanksgiving can also come with a bit of anxiety. How do you enjoy the holiday without completely derailing your progress?

Let me start by saying this: Thanksgiving is one meal. ENJOY IT! It’s not about deprivation or turning down your favorite dishes. It’s about balance, being present with your loved ones, and enjoying the traditions that make this day so meaningful. Let’s dive into how you can navigate Thanksgiving without guilt or overindulgence—and still stay on track with your goals

1. It’s Just One Meal—ENJOY It!

Here’s the truth: one meal is not going to ruin your progress. No, eating a slice of pumpkin pie or an extra serving of stuffing isn’t going to make or break your physique. What matters most is how you approach the day as a whole.

The key here is to embrace the occasion without guilt. Thanksgiving comes once a year, and it’s an opportunity to connect with family and friends while enjoying traditional dishes that bring joy and nostalgia. Food is a part of culture and celebration—it’s okay to let go and savor the moment.

The problem isn’t Thanksgiving dinner; it’s the mindset some people adopt that turns this one meal into a multi-day binge-fest. I’ll address that later, but for now, let’s focus on the importance of staying present and giving yourself permission to enjoy the meal.

2. Prevent Overeating: Use Machine Whey to Stay in Control

If you’re worried about overeating, there’s a simple and effective strategy to help you feel more in control: have a scoop or two of MTS Nutrition Machine Whey about an hour before the big meal.

Why does this work? Protein is highly satiating, meaning it helps you feel fuller for longer. Research shows that consuming protein before a meal can reduce hunger and lead to lower overall calorie intake. A study published in the journal Appetite found that people who consumed a protein-rich snack before a meal ate significantly less than those who didn’t. This effect is due to protein’s ability to regulate hunger hormones like ghrelin and increase satiety signals.

By having a quick, protein-packed shake before Thanksgiving dinner, you’ll be less likely to overindulge on the higher-calorie dishes. Machine Whey is perfect for this because it’s delicious, easy to prepare, and packed with high-quality protein that supports your fitness goals. Plus, it’s a much better option than “saving all your calories” for the meal, which can often backfire and lead to overeating.

3. Don’t Let Leftovers Turn Into a 3-4 Day Binge

Let’s be real: Thanksgiving leftovers are one of the best parts of the holiday. But they can also be a trap if you’re not mindful. While enjoying a turkey sandwich or reheated stuffing the next day is totally fine, turning the holiday into a multi-day eating marathon is where people often go wrong.

If you want to stay on track, here are a few tips for managing leftovers:

• Portion Control: Pack leftovers into individual portions so you’re not tempted to eat straight out of the container.
• Freeze It: If you know you won’t get through all the leftovers in a reasonable amount of time, freeze some for later. This keeps them out of sight and helps you avoid the temptation of constant grazing.
• Get Back to Your Routine: Treat the days following Thanksgiving as normal. Get back to your regular meals, workouts, and hydration. Consistency is key to avoiding the post-holiday slump.

Remember, Thanksgiving is one day—it doesn’t need to turn into a week-long setback.

4. Focus on Family and Gratitude

This Thanksgiving is especially meaningful for me. Just last week, my mom passed away peacefully in her sleep. Losing her has reminded me of the importance of these moments with loved ones.

Thanksgiving isn’t just about the food—it’s about the people around the table. It’s about the laughter, the stories, and the memories you create. For me, this holiday is a time to reflect on everything I’m thankful for: my family, my friends, my health, and the opportunities I’ve been given to impact others.

If there’s one thing I’ve learned through this loss, it’s that moments like Thanksgiving are precious. Don’t get so caught up in the macros or the calories that you miss the bigger picture. Use this time to connect with your loved ones, share your gratitude, and make memories that will last a lifetime.

Final Thoughts: Balance, Enjoyment, and Gratitude

Thanksgiving doesn’t have to be a source of stress for those of us focused on health and fitness. By approaching the holiday with a balanced mindset, you can enjoy the meal, avoid overindulgence, and still stay on track with your goals.

Here’s the plan in a nutshell:

1. Enjoy the meal. It’s one day—let yourself indulge and savor the food you love.
2. Use Machine Whey before the meal to help control hunger and prevent overeating.
3. Don’t let leftovers turn into a week-long binge. Practice portion control and get back to your routine the next day.
4. Focus on family and gratitude. The memories and connections you make are far more important than any number on the scale.

At the end of the day, Thanksgiving is about giving thanks for the blessings in our lives. I’m grateful for my family, my friends, and the ability to share this journey with all of you. Let’s use this holiday as a reminder to celebrate the things that truly matter—and to approach life with a spirit of gratitude and joy.

Happy Thanksgiving to you and your loved ones!