Did you know the average Thanksgiving dinner packs 3,000–4,500 calories per serving—the equivalent of a full day of eating for most people? In his latest video, Evan Centopani puts a healthier spin on the holiday classic, creating a full Thanksgiving plate with only 1,300 calories per serving. Now you can enjoy a traditional, delicious Thanksgiving meal without completely getting off track with your goals.
General Overview of the Menu:
Turkey breast only – eating just the white meat helps to reduce fat content and calories
Sweet potatoes
Green beans (Evan likes to add pine nuts, you can exclude to reduce calories further)
Cranberry sauce
Stuffing
Apple pie filling – eliminating the crust helps to reduce fat content and calories.
Tip from Evan: During the holidays as well as everyday life, try to eliminate or reduce dairy based foods or foods where dairy is added, as these tend to be the highest calorie foods.
Full Meal Macros (4 servings)
150g of carbs per serving 600 calories from carbs
70g of protein per serving 280 calories from protein
52g of fat per serving 468 calories from fat
Hotel Style Turkey
- 6 lbs “hotel style” turkey
- Salt
- Pepper
- Borsari Savory Seasoning Blend
- Spread, season, cook
- 20 mins per lb, cook for 2 hours
- Cook to 160 degrees
Sweet Potatoes
- 4 sweet potatoes
- 2 tbsp of coconut oil
- Pumpkin pie spice
- Poke potatoes
- Foil on tray, place on tray, and grill at 600 degrees (you can bake them as well, Evan prefers to grill them)
- Once cooked, peel skin off
- Add coconut oil
- Add pumpkin pie spice
- Mix up and mash
Green Beans
- 2x 12oz green bean bags
- 2 tbsp olive oil
- salt
- ¼ cup pine nuts (optional)
- Put in a casserole, add oil, salt, mix up, bake
Stuffing
- 3 celery ribs
- 1 onion
- 1 apple breakfast sausage
- 1 green apple
- 1 red apple
- Pitted prunes
- Dill
- 1 tbsp olive oil
- Cubed sourdough bread
- 3 eggs
- Bone broth
- Salt & pepper
- Wash and chop celery removing ends (cut length wise for easy cubing)
- Cube up bread
- Chop onion
- Chop apples
- Chop breakfast sausage
- Put oil in pan
- Add sausage until brown
- Add onions, celery
- Let them cook down before adding apples
- Add apples and prunes
- Add all cooked ingredients with bread cubes in a big pan – let it cool
- Chop up some dill
- Add in all seasoning
- Add eggs
- Add chicken broth
- Mix really well
- Place mixture in a baking pan or casserole
- Cover with foil
- Bake in the oven at 350° for 35-40 minutes. Make sure internal temperature is 165°.
Apple Pie Filling
- 4 apples
- 1 tbsp brown sugar
- Cinnamon
- Lemon juice
- Core apples, keep skin (or peel them if you prefer) cut them in ¼ slices
- Squeeze half lemon
- Add cinnamon
- Mix
- Add to casserole or baking dish
- Bake at 375° - 400° (may vary depending on your oven)
