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An Eating Guide for a Lean Holiday Season

The holidays are a tough time to stay in shape. There are so many temptations: delicious aromas of pies, pastries, gravies, meats, sweets, and stuffing. Its all sitting
in front of you with the expectation that you eat as much as you want, which usually
means eating as much as you can.
It might seem like the holidays are a set-up for diet disaster, but if you do it right, you
can plan yourself a holiday season that will kick off your new year with new gains and
no new fat!
There are a few key tactics you can employ that will turn the temptations into tools you
can use to make your body better. We will go over the most effective ways to plan your
meals around healthier ingredients, healthier habits, and fat-loss hacks that will allow
you to enjoy yourself at the dinner table without the guilt!

Caloric Budgeting
This is the hard one. This means that your body only needs a certain amount of energy
from food to complete its metabolic functions and fuel exercise. Once you meet that
energy requirement, you begin to store any extra food as fat. There are several ways
you can reduce your caloric intake during the holidays, and none of them mean that
you cant enjoy yourself!

Meal Timing
Although its hard to break tradition, consider dividing your Thanksgiving feast into
small courses served throughout the day. This will not only prevent you from overeating and give you sustained nutrient intake, but it will make your festivities last all day
long! You can do a special breakfast, traditional lunch, and a light and lean dinner, with
protein-based hors doeuvres between meals. If that just isnt an option for you and
your family, there is another solution! You can have a scoop of whey protein 20 minutes
before your meal. This will increase satiety and help curb your hunger so that you dont
overeat.

Intermittent Fasting
Intermittent fasting is a dieting technique that allows you to meet your caloric requirements for the day and still enjoy one, large traditional holiday feast. The strategy here
is to fast throughout the day and save all or the majority of your calories for dinner.
Get up in the morning and have a cup of black coffee or tea. You can choose to drink a
serving of an amino acid supplement as well. Carry on with your day as usual without
eating. Ideally, you will get in a workout in the late afternoon and then use your dinner
as your post-workout recovery meal.

But what should you eat?

Use the plates below to build your first, second, and third helpings. By eating your
food in this way, you will maximize fullness, minimize over-eating, and optimize your
body composition for the holidays! Dont feel like you have to eat more than one serving if you dont feel like it. Eat until you are content, but dont force feed yourself just
because the food is there you can always have another small meal later on. Choose
between any of the delicious holiday menu items below, categorized by macronutrient.

1 Serving
Veggies
1 Serving
Carbs

2 Servings
Protein

1 Serving
Protein
1 Serving
Veggies

2 Servings
Carbs

1st Plate

2nd Plate

If you have made

it this far, design
your own plate

1 Serving
Dessert

3rd Plate

Dessert

Thanksgiving Turkey

*This recipe makes 10 servings.

Thanksgiving Turkey
Ingredients:
1 12 lbs. whole turkey cleaned
3 tbsp. fresh rosemary
3 tbsp. fresh thyme
3 garlic cloves minced
2 oranges
1 lemon
1 tbsp. salt
1 tbsp. pepper
2 onions chopped
2 carrots chopped
2 stalks celery chopped
3 tbsp. olive oil
2 cups vegetable stock

Preparation
1. Preheat the oven to 425 degrees F.
2. In a small bowl mix together the oil, fresh herbs, garlic and
salt and pepper.
3. Using your fingers loosen the skin from the turkey - using a
pastry brush baste the turkey with the oil.
4. Quarter the lemon and oranges and place inside the turkey.
5. In a large baking tray place the chopped onion, celery and
carrot.
6. Place the turkey on the bed of vegetables and place in the
oven for 30 minutes until it starts to brown.
7. Reduce the temperature to 375 degrees, add the stock to
the vegetables and rotate the turkey. Bake for an additional
hour until turkey reaches 165 degrees.

*This recipe makes 10 servings.

Thanksgiving Turkey

Nutritional Information: per serving

Calories: 271
Protein: 25g
Carbohydrates: 9g
Fat: 15g
Fiber: 2g
Cholesterol: 11mg

Lemon Pork Kebabs

*This recipe makes 4 servings.

Lemon Pork Kebabs

Ingredients:
1 lbs lean pork loin
cup lemon juice
1 tbsp. olive oil
2 tsp. dired oregano
1 tsp. rosemary sprig
1 garlic clove minced
1 medium red pepper
1 medium onion
1 cup mushrooms

Preparation
1. In a large glass bowl add the lemon juice, oil, oregano, garlic
and rosemary. Whisk these ingredients together until well
combined.
2. Preheat the oven to 300 degrees F.
3. Trim the pork of all visible fat and cut into 1 inch cubes
add the pork to the bowl and mix well. Cover the bowl with
plastic and place in the fridge for 30 minutes *place in the
fridge overnight if possible for better flavor.
4. Soak wooden skewers in water and leave aside.
5. Prep and cut the mushrooms, onions and peppers into large
cubes.
6. Thread kebabs alternating pork and vegetables.
7. Place on a lined baking tray and bake for 20 minutes.
Rotate every so often until pork is cooked all the way
through.

*This recipe makes 4 servings.

Lemon Pork Kebabs

Nutritional Information: per serving

Calories: 368
Protein: 31g
Carbohydrates: 8g
Fat: 23g
Fiber: 1g
Cholesterol: 115mg

Lean Holiday Ham

Lean Holiday Ham

*This recipe makes 53 servings.

Ingredients:
One 10-pound bone-in, fully-cooked and spiral cut ham
1/2 fresh pineapple, cut into rings (or slices of whatever fruit
your prefer)
1 shallot, minced
1/3 cup brandy
1/2 cup orange juice
2 tablespoons mixed colored peppercorns, cracked

Preparation
1. Preheat your oven to 325 degrees F. Trim off any skin from
the ham.
2. Place the ham, flat-side down, on a rack in a roasting pan.
Place your fruit pieces on the outside of your ham, securing
them with toothpicks. Try to cover as much of the surface of
the ham as you can.
3. Pour 1/4 inch of water into the bottom of the pan.
4. Roast the ham 15 minutes per pound, about 2 and half
hours, until it reaches an internal temperature of about 130
degrees F.
5. While your ham roasts, heat your orange juice in a small
pan. Add the shallots and cook until soft, about 1 minute.
Remove the pan from the heat (important to avoid flareups!) and add the brandy. Return your pan to the heat and
continue to cook until the brandy reduces by about half.
Add the peppercorns and continue to cook until the mixture
thickens, about 15 minutes more.
6. When your ham is finished roasting, remove it from the oven
and increase the oven temperature to 425 degrees F. Using

Lean Holiday Ham

*This recipe makes 53 servings.

Preparation (continued)
a spoon or a brush, glaze your ham. Add more water to the
bottom of the pan if necessary.
7. Return the ham to the oven and continue to roast for
another 45 minutes, basting the ham with the remaining
glaze every 10 minutes.

Nutritional Information (per serving)

Calories: 149
Protein: 16g
Carbohydrates: 1g
Fat: 2g
Fiber: 1g

Sweet Potato Cobbler

*This recipe makes 12 servings.

Sweet Potato Cobbler

Ingredients:
3 lbs. sweet potato peeled and cubed
3 tbsp. sunflower oil
2 tbsp. butter
vanilla bean
6 tsp. brown sugar
1 tsp. salt
1 tsp. cinnamon
1 cup. Skim milk
1 cup old fashion oats
cup walnuts toasted and chopped
1 tbsp. whole grain wheat flour

Preparation
1. Place potatoes in a large pot of boiling water, simmer for 20
minutes or until fork-tender. Drain and place in a large bowl.
2. Preheat your oven to 375 degrees F.
3. In a small sauce pan heat, the butter and until it melts. Add
in the vanilla bean seeds and pod. Once butter is melted
remove from the heat and let stand for 10 minutes.
4. Add half the sugar, a pinch of salt and milk to the sweet
potatoes. Using a hand mixer beat the potatoes until
smooth add some water if needed.
5. Spray a baking dish with some cooking spray and Spoon
the potatoes into dish.
6. Add the oats, walnuts, flour the rest of the sugar and a
pinch of salt to the butter. Mix until well combined add this
over the top of the potatoes.
7. Bake for 30 minutes or until golden brown around the edges.

*This recipe makes 12 servings.

Sweet Potato Cobbler

Preparation (continued)
7. Bake for 30 minutes or until golden brown around the
edges.

Nutritional Information: per serving

Calories: 276
Protein: 6g
Carbohydrates: 43g
Fat: 10g
Fiber: 6g
Cholesterol: 5mg

Garlic Mashed Potatoes

*This recipe makes 5 servings.

Garlic Mashed Potatoes

Ingredients:
1 large cauliflower
1 medium potato
2 bulbs garlic roasted
2 tbsp. olive oil
cup almond milk
1 tsp. salt
1 tsp. black pepper

Preparation
1. Start off by slicing the top of the garlic bulb. Drizzle over
a little olive oil. Wrap the garlic bulbs in foil and place in a
400 degree F oven for 30 minutes. Remove and let cool.
2. Wash and cut the cauliflower- discard all leaves and root.
Peel the potato and cut into chunks, similar size to
cauliflower.
3. Place potato in a large saucepan cover with water and bring
to a boil. Boil for 10 minutes and then add the cauliflower.
Cover and boil for an additional 10 minutes.
4. Drain the potato and cauliflower make sure to pat dry.
5. Place cauliflower potato, milk, roasted garlic salt and
pepper in the food processer.
6. Blend until almost smooth and serve.

*This recipe makes 5 servings.

Garlic Mashed Potatoes

Nutritional Information: per serving
Calories: 96
Protein: 2g
Carbohydrates: 9g
Fat: 6g
Fiber: 1g
Cholesterol: 0mg

Apple & Thyme Stuffing

*This recipe makes 8 servings.

Apple & Thyme Stuffing

Ingredients:
10 oz. sourdough bread
1 cup granny smith apples chopped
1 cup onion chopped
5 oz. pork sausage
1.5 cups chicken stock
3 tsp. fresh thyme
3 oz. balsamic vinegar
2 tbsp. olive oil
1 pinch salt and pepper

Preparation
1. Preheat the oven to 350 degrees F.
2. In a large pot, heat the oil and saut the onions until soft.
3. Add the pork and saut for 4-6 minutes.
4. Add the chopped apples, thyme and vinegar and mix until
well combined.
5. Once apples have softened add the bread and stock, stir
until everything is well combined. Let simmer for 5-7
minutes until bread softens.
6. Season well with a pinch of salt and pepper.
7. Transfer to a baking pan lined with greaseproof paper and
bake for 15-20 minutes until edges are golden brown.

*This recipe makes 8 servings.

Apple & Thyme Stuffing

Nutritional Information: per serving
Calories: 204
Protein: 8g
Carbohydrates: 27g
Fat: 7g
Fiber: 2g
Cholesterol: 15mg

Quinoa & Turkey Sausage

*This recipe makes 4 servings.

Quinoa & Turkey Sausage

Ingredients:
2 cups quinoa
4 oz. turkey sausage
1 cup red bell pepper chopped
cup pine nuts
2 oz. dried cranberries
1 cup water
1.5 cup vegetable stock
2 tbsp. olive oil
1 pinch of salt and pepper
fresh basil for garnish

Preparation
1. In a large pot, bring the water and stock to a boil. Add the
quinoa, cover and reduce to a low heat, and simmer for
about 20 minutes or until quinoa is tender. Then drain and
add to a large bowl.
2. In a small pan, heat up the oil and add the sausage. Saut
for 3-5 minutes. Add the bell pepper and saut for
another 2-3 minutes until tender and turkey is cooked. Then
add to the quinoa season well.
3. In the same pan, add the pine nuts and toast for 5 minutes
until golden brown. Then add to the turkey and quinoa.
4. Finish with the cranberries and some basil.

*This recipe makes 4 servings.

Quinoa & Turkey Sausage

Nutritional Information: per serving
Calories: 277
Protein: 12g
Carbohydrates: 35g
Fat: 11g
Fiber: 4g
Cholesterol: 26mg

Pumpkin Seeds

Pumpkin Seeds

*This recipe makes 6 servings [1 oz. each].

Ingredients:
3 oz. pumpkin seeds [dried]
1 tbsp. sunflower oil
1 tsp. salt
1 tbsp. ground cinnamon
2 tsp. brown sugar [unpacked]

Preparation
1. Preheat your oven to 300 degrees F.
2. In a bowl, mix the sunflower oil, salt, cinnamon and brown
sugar *optional heat up the sunflower oil in the microwave
(15-20 seconds) to help dissolve the brown sugar.
3. Line a baking tray with aluminum foil.
4. Add the pumpkin seeds into brown sugar oil bowl and toss
until well coated.
5. Tumble the seeds on the lined baking sheet and bake for
20-25 minutes or until fragrant toss every 10 minutes to
prevent burning.

Nutritional Information: for 3 servings

Calories:334
Protein: 11g
Carbohydrates: 14g
Fat: 26g
Fiber: 7g
Cholesterol: 0mg

Homemade Bruschetta

*This recipe makes 1 serving.

Homemade Bruschetta
Ingredients:
1 slice multigrain bread [toasted]
0.5 oz. Parmesan cheese
small red onion [minced]
1 jalapeno pepper [chopped]
2-3 plum tomatoes [chopped]
1 tsp balsamic vinegar
cup fresh cilantro
1 pinch salt
1 pinch black pepper

Preparation
1. Wash the tomatoes, onion, and cilantro well and pat dry.
2. Using a sharp chef knife, mince the onion cut the onion
horizontally 3 times working your way to the top and then
cut down vertically [left to right] about 10 times across. Then
cut the onion from the top to the root. Place in a bowl and
leave aside.
3. Cut the tomatoes itnto quarters and remove the seeds. Lay
the tomato skin side up and cut into strips. Then turn
and cut into small chunks. Add to the bowl of onions.
4. Fold the cilantro over and chop finely [stems and leaves]
and add to the bowl.
5. Chop the end and top of the jalapeno pepper. Cut down the
middle and remove the seeds. With the skin facing up cut
into strips turn and mince. Add to the bowl.
6. Drizzle the balsamic vinegar over the onions, tomatoes,
cilantro, and jalapeno. Mix well and then season with salt
and pepper.

*This recipe makes 1 serving.

Homemade Bruschetta
Preparation (continued)
7. Add over toast and finish with a grating of Parmesan
cheese.

Nutritional Information: per serving

Calories: 232
Protein: 13g
Carbohydrates: 36g
Fat: 6g
Fiber: 7g
Cholesterol: 0mg

Roasted Pumpkin & Couscous

Roasted Pumpkin &

Couscous

*This recipe makes 1 serving.

Ingredients:
1 cup couscous
1 cup water
1 cup pumpkin [cubed]
2 cloves garlic
1 cup spinach
1 oz. pine nuts
1 tbsp. olive oil
2 oz. Parmesan cheese
1 pinch salt
1 pinch pepper

Preparation
1. Preheat the oven to 200 degrees F. Place the cubed
pumpkin on a greased baking tray. Add olive oil, salt,
pepper, and toss well. Roast for 30 minutes or until tender.
2. Boil the water once boiled, pour over couscous and leave
aside for 15 minutes or until fully cooked. Season this well.
3. While couscous is cooking, mince the garlic and add to
a small sauce pan. Add the spinach and saut. When done,
place on paper towel to cool. Once cooled, drain excess
water.
4. In the same pan, toss in the pine nuts and roast for 5-7
minutes or until aromatic.
5. Using a fork, fluff the couscous. Add the spinach, roasted
pine nuts, and pumpkin. Mix well. Taste and adjust
seasoning if needed.

Roasted Pumpkin &

Couscous

*This recipe makes 1 serving.

Preparation (continued)
6. Finish with a fresh grating of Parmesan cheese.

Nutritional Information: per serving

Calories: 312
Protein: 12g
Carbohydrates: 48g
Fat: 9g
Fiber: 4g
Cholesterol: 7mg

Vegan Pumpkin Soup

*This recipe makes 4 servings.

Vegan Pumpkin Soup

Ingredients:
4 cups pumpkin 1-inch cubes
1 cup coconut milk
4 oz. shallots
2 cups vegetable stock homemade
3 garlic cloves
1 tbsp. agave nectar
cup water
1 tsp. salt
1 tsp. pepper
1 tsp. nutmeg
1 tsp. cinnamon
1 oz. sesame seeds

Preparation
1. Preheat your oven to 300 degrees F.
2. Chop up the pumpkin into 1-inch cubes and place on a
baking tray. Bake for 30 minutes or until fork-tender.
3. In a large blender, add the pumpkin and vegetable stock.
Blend until almost smooth.
4. Add in the shallots, garlic, salt, pepper, and spices then
blend.
5. With the blender on, slowly pour in the coconut milk and
blend until smooth (add water if soup is too thick).
6. Taste the soup and season appropriately.
7. Garnish with a sprinkle of sesame seeds.

*This recipe makes 4 servings.

Vegan Pumpkin Soup

Nutritional Information: per serving

Calories: 274
Protein: 8g
Carbohydrates: 22g
Fat: 19g
Fiber: 3g
Cholesterol: 4mg

Sweet Squash Latkes

*This recipe makes 16 latkes.

Sweet Squash Latkes

Ingredients:
4 cups delicata squash, peeled and grated
3 eggs
1 teaspoon baking powder
3 teaspoons agave nectar
1/2 teaspoon cinnamon
3 tablespoons all-purpose flour

Preparation
1. Preheat oven to 425 degrees F.
2. Line a baking sheet with parchment paper.
3. In a large bowl, whisk the eggs with the agave. Add the
grated squash and stir to combine.
4. In a separate bowl, combine the dry, remaining ingredients.
Add the dry mixture to the squash mixture and stir to
combine.
4. Drop spoonfuls of the latkes mixture onto baking sheet and
press with the back of your spoon to form 2-3 inch
pancakes about 1/4 inch thick.
5. Bake for 10 minutes in the oven.
6. Flip with a spatula and continue to bake until crispy, about
another 10 minutes.

*This recipe makes 16 latkes.

Sweet Squash Latkes

Nutritional Information: per serving

Calories per serving: 28
Protein: 2g
Carbohydrates: 3g
Fat: 1g
Fiber: 3g

Green Beans Almondine

*This recipe makes 3 servings.

Green Beans Almondine

Ingredients:
1 lbs. green beans
4 tbsp. olive oil
3 garlic cloves
2 lemons just zest
4 tbsp. Parmesan cheese
1/2 cup sliced almonds
Salt and pepper to taste

Preparation
1. Bring a large pot of water to a boil. Add the green beans
and simmer for about 5 to 7 minutes just until they are
al dente, then drain.
2. In a large frying pan, heat the oil over medium heat.
3. Add the garlic and cook until fragrant.
4. Add the green beans, the lemon zest, and almonds. Toss
until well coated.
5. Season well with salt and pepper. Finish with a sprinkle of
Parmesan.

Nutritional Information: per serving

Calories: 319
Protein: 8g
Carbohydrates: 10g
Fat: 29g
Fiber: 5g
Cholesterol: 6mg

Roasted Brussel Sprouts with Squash

*This recipe makes 7 servings.

Roasted Brussel Sprouts

with Squash
Ingredients:

3 cups winter squash (any kind will do!), peeled, and cut into 1-inch cubes
3 cups Brussels sprouts, trimmed and outer leaves removed
1 cup pearl onions (or thick slices of onion if you cannot find pearl)
2 tablespoons extra virgin olive oil
3-4 sprigs fresh thyme, leaves stripped from the stem
1 tablespoon balsamic vinegar
1/2 teaspoon curry powder
1/4 teaspoon salt
1/4 teaspoon pepper

Preparation
1. Preheat your oven to 450 degrees F.
2. Line a baking sheet with parchment paper.
3. If the Brussels sprouts are huge, cut them in half so they are
around the same size as the squash cubes. Toss the winter
squash, Brussels sprouts, onion, olive oil, thyme leaves,
curry powder, salt, and pepper together in a bowl. Pour onto
the baking sheet and spread everything out in a single layer.
4. Bake 30-40 minutes, until the Brussels sprouts are just
tender. Shake the pan occasionally to ensure even cooking.
5. Remove from oven and transfer to a serving dish.
6. Drizzle with balsamic vinegar and serve immediately.

*This recipe makes 7 servings.

Roasted Brussel Sprouts

with Squash
Nutritional Information: per serving
Calories: 99
Protein: 2g
Carbohydrates:15g
Fat: 4g
Fiber: 6g

Clean Gravy

Clean Gravy

*This recipe makes 8 servings.

(You can put this on everything)

Ingredients:
1/2 cup finely chopped onion
1/2 cup finely chopped fresh mushrooms
2 tablespoons chopped fresh parsley
2 cups reduced-sodium chicken broth, divided
2 tablespoons cornstarch
1 dash of pepper

Preparation
1. In a small saucepan, saute the onion, mushrooms and
parsley in 1/4 cup broth until the vegetables are tender.
2. In a small bowl, mix the cornstarch, pepper, and 1/2 cup of
broth; stirring until smooth.
3. Add the cornstarch mixture to the pan and add the
remaining broth.
4. Bring to boil, occasionally stirring for 2 minutes. Serve hot.

Nutritional Information: per serving

Calories per serving: 15
Protein: 1g
Carbohydrates: 3g
Fat: 0g
Fiber: 1g

Low Glycemic Impact Pumpkin Pie

*This recipe makes 2 pies, 8 slices per pie.

Low Glycemic Impact

Pumpkin Pie
Crust Ingredients:

2 3/4 cups whole wheat pastry flour plus a little extra for rolling and to coat
pie pans
1 teaspoon salt
1/2 cup skim milk (almond and soy milk work too)
1/2 cup olive oil

Filling Ingredients:
2 cups fresh pumpkin puree (NOT pumpkin pie filling! They are next to each
other on the shelf so read your labels)
1 1/2 cups skim milk (or whatever milk you are using)
1/2 cup agave
1/4 cup coconut palm sugar (its an unprocessed sugar, but you can also
sub an extra 1/4 cup of agave)
1 tablespoon pumpkin pie spice
4 egg whites

Preparation: crust
1. Spray your pie pans with olive oil cooking spray. Add a tablespoon or so
of flour to the pan and shake it to coat.
2. In a medium bowl, add the flour and salt.
3. In a measuring cup, combine the milk and oil.
4. Add milk and oil to flour mixture and combine with your hands until a
dough ball forms.

*This recipe makes 2 pies, 8 slices per pie.

Low Glycemic Impact

Pumpkin Pie
Preparation: crust (continued)

5. Lay a sheet of parchment paper out on your work surface. Place the
dough on the parchment and then top with another sheet of parchment.
6. Using a rolling pin, roll the dough out into a 1/4 - 1/8 inch thick oblong.
You may need to readjust the top parchment paper as it wrinkles.
7. Remove the top parchment and discard. Cut the dough in half. Flip your
pie pan upside down over the dough and slide your hand or a spatula
under the bottom parchment. Using both hands, flip the pan. Remove
the parchment and discard, and press the dough so it fits snugly in the
pan.
8. Cut off the excess dough from the edges and use a fork to crinkle the
edges.
9. You can freeze the dough for later use by placing the whole pan in a zip
lock bag, or place it in the fridge if you are making the whole pie.

Preparation: filling
1. Preheat the oven to 425 degrees F.
2. Combine all the filling ingredients in a medium bowl and mix with a
handmixer until smooth.
3. Pour the filling into the pie crusts. It will not rise much, so fill er up.
4. Bake your pies for about 20 minutes. Remove from the oven and cover
the edges of the crust with foil so they dont burn.
5. Lower the temperature to 350 degrees F and continue baking the pie
until the filling sets, about 1 hour.
6. Let cool at room temp for about 30 minutes. Cover with plastic wrap and
place in the fridge until ready to serve. Serve chilled.

*This recipe makes 2 pies, 8 slices per pie.

Low Glycemic Impact

Pumpkin Pie

Nutritional Information: per serving

Calories per serving: 209
Protein: 4g
Carbohydrates: 31g
Fat: 8g
Fiber: 3g

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