10 high protein meals to help you bounce back after turkey day

Hey, I hope you enjoyed your Thanksgiving Holiday last week.

If you’re like me, you probably ate a little too much of the wrong foods. Maybe you had a few drinks. So what? We talk often with our clients about making sure you have the ability to get back on a plan when things go off track.

It’s not about what we do for one day that hurts us. It’s about what we do consistently.

Weight gain is much more subtle than most realize. On average we put on a couple of pounds per year. That doesn’t sound like a lot, but 2-3 lbs per year become an extra 30-50 lbs over time. Now there are more extreme cases where we might add 10, 20 or even 30 lbs in a year. But the reality is that it’s the small habits compounded that have a bigger effect than just the one night off schedule.

No matter how much you ate on Thanksgiving, even if you went completely off-script and ate and drank 5000 calories (which is harder than it sounds) you would have AT MOST added a pound of fat (3500 calories). The scale may say otherwise, but that’s primarily water weight from additional carbs and sodium. It will drop off quickly, especially after a few workouts at One Life! 🙂

The reason that most people add several pounds during the holidays isn’t because they overeat on Thanksgiving or Christmas. It’s because they treat the entire 6 week stretch as a free-for-all and tell themselves they’ll fix it in January.

January comes, you dial it in for a couple weeks on an unsustainable plan and eventually burn out. Never actually getting rid of the holiday weight. We repeat the same mistakes the following year and now we’ve got ourselves a problem.

Do you know what we told our clients to do on Thanksgiving? It wasn’t to skip the pumpkin pie or mashed potatoes. We told them enjoy themselves. Be conscious, but don’t stress it. Because it’s just 1 day and then we get back to the plan.

So if you haven’t hit the gym or taken a walk, it’s time. If you haven’t dialed back in your eating, let’s nail a low calorie, high protein option.

And if you aren’t sure what that looks like, I’m including 10 basic meal options below to get you started.

1) Bacon and egg sandwich

2 Keto thins 200 cal, 24 g

4 slices Turkey bacon 160 cal, 20g

2 Eggs 140 cal, 12g

1/2 serving butter (to cook) 50 cal, 3g

Total: 550 calories and 59 grams of protein

2) Berry and Dairy Smoothie
8 oz whole milk 150 cal, 8g

1.5 scoop protein powder 240 cal, 36g

1/2 cup berries 44 cal, 1g

1/2 serving plain nonfat Greek yogurt: 50 cal, 8g

Total: 484 calories and 53 grams of protein

3)Egg and Yogurt Breakfast

2 hard boiled eggs 140 calories, 12g

1 cup frozen blueberries -84 calories and 1g

Non fat plain Greek yogurt 1.5 servings 150 calories, 25g

1 Protein scoop 120 calories, 24g

Total: 434 calories and 62 grams of protein

4) Ham and Cheese

3 oz ham steak 90 cal, 14 g

1/4 cup shredded cheese: 110 cal, 7g

2 fried egg 140 cal, 12g

l/2 Serving butter (for cooking eggs) 50 cal, 0g

2 Keto thins: 200 cal, 20 grams

Total: 590 calories and 53 grams


5) Chicken veggies and rice

Chicken breast 8 oz raw 272 calories, 60 g

1 cup cooked white rice 205 calories, 4g

1 cup Steamed Veggies 30 calories, 2g

Hot sauce 5 calories, 0g

Total: 512 calories and 66 grams of protein

6) BBQ Chicken Salad

Premixed salad to preference 50 cal, 0g

8 oz boneless, skinless Chicken breast 272 cal, 60g

1/2 serving shredded cheese 70 cal, 3g

1 cup cherry tomatoes 27 cal, 1g

1 serving bacon 130 cal, 9g

2 tablespoon low sugar bbq 20 cal, 0g

Total: 570 cal, 73 grams of protein

7) Salmon Stir Fry

8 oz Salmon (grilled) 400 cal, 48g

Soy sauce to taste 20 cal, 0g

1 cup Cauliflower Rice 25 cal, 2g

1/2 cup chopped Cucumbers 10 cal, 0g

1 medium bell Pepper diced 30 cal, 1g

Total: 485 calories and 51 grams of protein

8) Pork Chop and Baked Potato
9 oz Costco Pork chop 425 cal and 55g

1/2 baked potato: 100 cal and 2g

1/2 serving Greek yogurt: 50 cal and 8g

Total: 575 calories and 65 grams of protein

9) Steak and baked potato

8 oz flank steak: 400 calories, 55 g

1 small baked potato 150 calories, 3g

½ serving nonfat plain Greek yogurt topping 50 cal, 8g

Total: 600 calories and 66 grams of protein

10) Spaghetti and meat sauce:
6 oz lean ground beef: 250 cal, 25g

½ cup Low sugar tomato sauce 50 cal,, 0g

2 oz banza pasta noodles: 190 cal, 11g

1 serving cottage cheese: 100 cal, 14g

Total: 590 calories and 50 grams of protein

But for those of you sick of never shedding the belly fat, it’s time to break the cycle. We’ll work with you 1 on 1 to drop 10+ lbs, build muscle and lose belly fat while still eating foods you love.

Join one of our finals spots this December and while everyone else is adding weight, you’ll hit the new year down your first 10-20 lbs.

Last year our client watched his health transform between November and February. He lost over 30 lbs, built muscle and watched his cholesterol and triglyceride numbers fall off a cliff. And he did it without giving up his favorite foods.

Book a free intro here if you’re ready to claim one of the final spots for 2023.



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