Why I Bring My Own Thanksgiving Meal (and How to Get Protein on Your Plate)

I've been plant-based for nine years, and Thanksgiving is one of the big ones.

My family does Thanksgiving lunch, and every single year I bring my own meal. I always have mashed potatoes, plus tofu cutlets or seitan, and sometimes creamed spinach. I want to enjoy the same meal as everyone else, just in a cruelty-free way, instead of sitting there with a plate of corn and green beans.

I also bring dishes everyone at the table can enjoy, like green beans, sweet potatoes and biscuits. And every year, I make a vegan pumpkin pie to share. Nobody has ever complained.

Packing my own meal does something else for me too. It means there's real protein on my plate.

Why the holiday plate leaves you crashing

Most holiday plates are full of sides and carbs. That's part of the fun. But if the protein on the table is turkey and you don't eat it, or you only take a little, your plate ends up being potatoes, stuffing, rolls and pie.

That's when the afternoon crash hits, and the evening snacking starts. Protein and fiber are what keep you full and your energy steady. That matters even more for women over 40, because protein helps us hold on to muscle as we get older.

How to get protein on your Thanksgiving plate

• Bring a protein main. Tofu cutlets or seitan are my go-tos. Make enough to share.
• Make one side that carries a little protein. Green beans with toasted almonds, or creamed spinach.
• Bring dishes everyone can share. Sweet potatoes, green beans, biscuits and a pumpkin pie are easy to make plant-based, and most people won't even notice.
• Eat a real breakfast that morning. Skipping breakfast to "save room" usually means you arrive starving. Try oats with soy milk and hemp seeds, or a tofu scramble.
• Fill your plate in this order: veggies, then protein, then everything else you love.

Not American? All of this works for any holiday gathering over the next couple of months.

A gentle tip for after the meal

Around the Mediterranean, fennel has been used to help digestion since ancient Greek and Roman times. In Italy, a big family meal often ends with crisp, raw fennel slices. After your holiday meal, try a pinch of fennel seeds, or steep a teaspoon of crushed seeds in hot water for a few minutes as a tea. Research on fennel and bloating is still small, but it's an easy, gentle habit.

Try this today

Decide what your Thanksgiving protein will be, and put it on your shopping list now. One less thing to think about next week. If you want more ideas for building a filling plate, here's how the Half Plate Method works.

Have a question about this? Send me a message. I read every one.

Nadia Quraishi

Holistic Nutritionist helping women over 40 feel strong and energized with simple plant-based eating. Learn with her live in the Plant-Powered Kitchen Club.

This post is for education and is not medical advice. See the disclaimer.