How to Build a Balanced Thanksgiving Plate (and Still Enjoy Dessert!)

Thanksgiving is one of the most delicious holidays of the year, but it’s also a time when many of us overindulge, leaving us feeling stuffed, sluggish, and maybe even a little guilty.

What if I told you there’s a way to enjoy your favorite Thanksgiving dishes and feel great afterward?

The secret is simple: focus on balance.

The Balanced Plate Formula

To create a satisfying, nourishing Thanksgiving meal, aim for this breakdown:

• 75% or more of your plate = Protein, Fat, and Fiber

• 25% or less = Carbohydrates and Desserts

This approach works wonders because it helps stabilize your blood sugar, keeps your energy steady, and leaves you feeling full but not overly stuffed.

Now, let’s dive into the details of each category.

What to Put on Your Plate

Protein

Turkey is the classic Thanksgiving protein, and whether you prefer white or dark meat, it’s the perfect anchor for your plate. Ham or another lean protein is also a great option.

• Examples:

  • Turkey (roasted or smoked)

  • Ham

  • Roast beef

Fat

Healthy fats add flavor and help keep you satisfied. These can come from dressings, oils, or cooking fats used in your dishes.

• Examples:

  • Gravy

  • Olive oil

  • Butter

  • Salad dressing

Fiber

Non-starchy veggies are your best friend here. Not only do they provide fiber to aid digestion, but they also balance out the heavier, richer parts of the meal.

• Examples:

  • Green beans

  • Brussels sprouts

  • Roasted carrots

  • A fresh side salad

Carbohydrates (25% or less)

This is where all the classic holiday sides fit in! These foods are often higher in starch or sugar, so enjoy them in smaller portions to round out your plate.

• Examples:

  • Stuffing

  • Mashed potatoes

  • Sweet potato casserole

  • Dinner rolls

Desserts (if you want!)

It’s Thanksgiving—there’s no need to skip dessert! You can absolutely enjoy a slice of pie or your favorite treat as part of your balanced approach.

• Examples:

  • Pumpkin pie

  • Pecan pie

  • Cookie

Example Balanced Plate

Here’s how it might look on your plate:

• Protein: A generous serving of turkey

• Fat: Butter, gravy, and salad dressing

• Fiber: Green beans almondine and a side salad

• Carbs/Dessert: A scoop of stuffing and a small slice of pumpkin pie

With this formula, you get a little bit of everything without overloading on any one category.

Why This Works

Balancing your plate this way helps you avoid the dreaded post-meal crash. Instead of feeling lethargic or bloated, you’ll have steady energy to enjoy the rest of the day—whether that’s catching up with family, watching football, or heading out for a post-dinner walk.

This method is also flexible, meaning you can tweak it to fit your preferences and traditions. Love mashed potatoes but don’t care for rolls? Skip the bread and load up on potatoes. Not a fan of salad? Go for roasted Brussels sprouts instead.

Final Thoughts

Thanksgiving is about more than food—it’s about gratitude, connection, and making memories. By building a balanced plate, you can enjoy the holiday without feeling like you’ve overdone it.

Wishing you a happy, balanced, and delicious Thanksgiving! 🍁