Your Pre-Thanksgiving Wellness Guide & Healthy Sides For All To Love!
Photo by: Priscilla Du Preez
The Pre-Thanksgiving Mindset
So, here we are…the week before Thanksgiving along with it’s very specific energy. A mix of the excitement of the start to the holiday season, maybe a smidge of mild chaos, and the crucial question of, “Should I wear real pants or one with an elastic waistband?”
As a health coach (and as a human who also loves mashed potatoes), I remind myself, and clients:
The goal isn’t to diet before Thanksgiving… it’s to support your body so you feel good going into it.
No restricting.
No “saving calories.”
No punishing workouts.
Just some gentle love, nourishment, and intention.
Think of this week like the warm-up lap…preparing your body so you can fully enjoy the holiday without the post-meal regrets, bloat, or vows to “only eat salad until the next holiday feast.”
Here’s our focus list:
Protein at meals
Fiber (a gift for your digestive system)
Water (ideally before the coffee, a tall glass upon waking)
Movement breaks
Cozy rituals like ginger tea and a blanket…and, a cuddly kitty if you have one!
Slow, intentional eating
Taking care of yourself now makes the holiday itself more enjoyable, both physically and emotionally.
Now… let’s get to the fun part.
6 Healthy Thanksgiving Sides (Delicious, Lighter, and Gut-Friendly)
All nutrient-dense, and crowd-pleasers, too!
1. Maple-Ginger Roasted Sweet Potatoes (Fiber meets Flavor)
Ingredients:
3-4 medium sweet potatoes, cubed
2 tbsp olive oil
1-2 tbsp maple syrup
1 tbsp grated fresh ginger
½ tsp cinnamon
Sea salt
Instructions:
Toss everything in a bowl.
Roast at 400°F for 30-35 minutes, flipping halfway.
Finish with a sprinkle of sea salt.
Sweet potatoes = fiber + slow-release carbs.
Ginger = digestion support.
Maple + cinnamon = cozy.
2. Shaved Brussels Sprout Salad with Cranberries & Pecans
Ingredients:
4 cups shaved Brussels sprouts
⅓ cup dried cranberries (reduced sugar)
½ cup chopped pecans or walnuts
2 tbsp olive oil
Juice of 1 lemon
1 tsp Dijon
Sea salt + black pepper
Instructions:
Whisk dressing ingredients.
Toss with Brussels, cranberries, and nuts.
Chill at least 15 minutes before serving.
Brussels sprouts = prebiotic fiber.
Lemon + Dijon keep it bright and fresh.
The crunch is addictive.
3. Creamy White Bean & Roasted Garlic Mash (High-Protein Swap)
Ingredients:
2 cans cannellini beans, rinsed
1 head roasted garlic
2-4 tbsp veggie broth
1 tbsp olive oil
Sea salt & rosemary
Instructions:
Add beans, garlic, broth, olive oil, and salt to a pot.
Warm gently, then blend or mash to your desired texture.
Top with rosemary.
More protein and fiber than mashed potatoes, but still creamy and cozy!
4. Cucumber Kimchi (Gut-Support Superstar)
Ingredients:
4 cups sliced cucumbers
1-2 tsp sea salt
2 garlic cloves, grated
1 tbsp grated ginger
1-2 tsp chili flakes (optional)
Instructions:
Salt cucumbers for 15 minutes; drain.
Mix with garlic, ginger, chili.
Chill 1-2 hours before serving.
Bright, crunchy, gut-friendly, a and an amazing contrast to heavier dishes.
5. Warm Baked Ricotta & Spinach Dip (Protein-Rich Appetizer)
Ingredients:
1 container whole-milk ricotta
1 cup chopped spinach
¼ cup Parmesan
1 garlic clove, minced
Black pepper
Instructions:
Mix ingredients in a baking dish.
Bake at 375°F for 20 minutes until warm and golden.
Serve with fresh, cut veggies, and baked pita chips.
This dish gives a head-start to your protein intake before the main meal! (which curbs overeating later)
6. Vegan Mashed Sweet Potatoes with Sage & Olive Oil
A silky, cozy, aromatic mash that tastes like fall in a bowl…without any dairy.
Ingredients (Serves 4–6)
3 large sweet potatoes, peeled & cubed
2-3 tbsp olive oil (or vegan butter)
4-5 fresh sage leaves, finely chopped
2-4 tbsp warm unsweetened almond milk (or oat milk)
½ tsp sea salt
¼ tsp black pepper
Optional: 1 garlic clove, roasted or minced; pinch of cinnamon or nutmeg; tiny drizzle of maple syrup
Instructions
Boil sweet potatoes until tender. Drain.
Infuse olive oil by gently warming it with chopped sage until fragrant.
Mash everything together: sweet potatoes, sage oil, warm almond milk, salt, pepper.
Taste & adjust salt, herbs, milk, as needed.
Serve warm, topped with crispy sage or an extra swirl of olive oil.
Why You’ll Love It
Vegan and naturally creamy
Sage = cozy holiday aroma
Olive oil gives richness without dairy
Supports digestion & provides fiber
Gorgeous color on the holiday table
This one is perfect next to turkey or as a standalone dish for plant-based guests.
How to Build Your Balanced Thanksgiving Plate
A balanced plate doesn’t mean a perfect plate. It means one that feels good in your body and still brings joy.
1. Start with Protein
Fill about ¼ of your plate with turkey or your favorite plant-based protein.
This helps blood sugar balance and satiety.
2. Half Your Plate = Plants
Brussels sprouts, salad, roasted veggies, sweet potatoes, cucumber kimchi, and whatever else makes you happy!
3. Choose Carbs Intentionally
Pick the ones you truly love!
Not the ones you eat out of obligation.
4. Leave Space for Your Joy Food
Stuffing? Mac & cheese? Pie?
Choose your absolute favorite, savor it slowly.
5. Stay Hydrated
A glass of water between cocktails or wine helps reduce bloating and fatigue.
6. Take a Post-Meal Walk
Even 10 minutes helps digestion and blood sugar.
Think crisp air…leaf crunching…light movement.
Thanksgiving is about nourishment…physical, emotional, spiritual.
Preparing your body gently beforehand helps you enjoy the whole day instead of recovering from it.
Eat the foods you love.
Stay present.
Wear the stretchy pants.
And savor every moment.
Happy Thanksgiving!
Heather