How to make it through Thanksgiving without binging – step by step

It’s the day before Thanksgiving, and my heart is overwhelmed by gratitude for all of the blessings of the last year. And to be real, one of my biggest blessings is the opportunity to coach my 1:1 clients – especially through the holidays. So, inevitably, I’m getting lots of questions on how to make it through Thanksgiving without binging. It can be such a challenge, so today, I’m sharing exactly what you need to do to make it through Thanksgiving without binging.

Here we go!

How to get through Thanksgiving without binging

Here’s how to handle Thanksgiving without binging. thanksgiving recipe – thanksgiving plan – thanksgiving cheat sheet

Wednesday night

While not sexy, it’s super important to get a good night’s sleep before Thanksgiving. When we haven’t rested enough, our hormones get wonky, our MASTER is out of whack, and we have a really hard time staying consistent. So, even though it seems unrelated to Turkey Day, make sure to get some good rest tonight. This will make it a heck of a lot easier to stay on track tomorrow.

pit bull and mom

Thursday morning

Although everything may be telling you to skip breakfast and do a crazy long workout, it’s super important that ignore these restrictive thoughts. When we do crazy long workouts and fast, we make it even harder to eat moderately on Thanksgiving.


Do a quick, effective, fun workout

I’ve put together 2 Thanksgiving themed workouts for you to try out. If you have a TRX, try this TRX workout. If you’re traveling and have no equipment, I’ve got you covered with this Thanksgiving HIIT workout.

Prioritize #ProteinAndProduceFirst at breakfast and lunch

Don’t skip breakfast and lunch; this will make it way too easy to binge later (more on the #1 reason you binge here). Instead, get plenty of protein, hydrate, and eat a couple servings of vegetables.

Thursday afternoon

As you approach the Thanksgiving table, it’s important not to look at it as a “once in a lifetime” meal. Look at it for what it is – an indulgent, delicious opportunity to enjoy time with your friends and family.

When we focus on what really matters – family, friends, and gratitude – it is a lot easier to make decisions in line with our values.

With Thanksgiving dinner, you’ve got a couple options. None are better than the other; it’s just important to have a strategy going into the meal 🙂

Conscious indulgence

For the Thanksgiving meal, continue your focus on protein & produce – filling your plate with protein and vegetables. Once you’ve had that, choose one indulgence via #MyConsciousIndulgence Framework. You can learn more about that here. 


More than anything, your goal is to be SUPER aware of what you’re eating, how it tastes, and how it makes you feel. To help you with that, start with just three items on your plate. Enjoy them, ask how they’re making you feel, and ask mindfully if you want more. If so, go for it. Choose three items and add them to your plate. Repeat until you’re satisfied/

“It’s just one meal”

While this isn’t what I generally recommend – because it leads to a lot of food guilt – you can definitely eat exactly what you want, because it really is just one meal of your entire year. It’s not gonna make or break your progress. It’s not gonna stop you from meeting your goals. BUT if this is your choice, just pay special attention to the guidelines for handling Thursday night 🙂

Thursday night

The most important part of the day is upon you, and the best thing you can do NOT beat yourself up.

As you wind down from the day, continue reflecting on gratitude – not the extra serving of pie you chose at dinner. Write down the top three things you’re grateful for before you go to bed and focus on that.

This meal is one tiny part of your year and stressing over the food/what you ate/what you didn’t eat just isn’t worth it.

Hugs to you! Happy Thanksgiving!