Enjoy Thanksgiving on Your GLP-1 Journey

daryl6841
Nov 15
18 min read

A Guide to Mindful Holiday Eating with Semaglutide & Tirzepatide

Table of Contents

Top 10 Holiday Survival Tips for GLP-1 Medications
GLP-1 Friendly Thanksgiving Recipes
Recipe Collection

Top 10 Holiday Tips for Those on GLP-1 Medications

1. Master Your Portion Control Strategy

The most important adjustment when taking GLP-1 medications is reducing portion sizes. Plan to eat approximately half of your usual portion and reassess your hunger after finishing. Start with a half-plate approach: fill half your plate with non-starchy vegetables, one-quarter with lean protein, and one-quarter with a healthy carbohydrate. This allows you to enjoy variety without overwhelming your digestive system. Remember, you can always go back for more if genuinely hungry, but overeating on GLP-1s typically leads to nausea and regret.

2. Prioritize Lean Protein Over Everything Else

Protein should be the star of your Thanksgiving plate. Choose turkey breast, chicken breast, or other lean proteins (3-4 ounces per serving). Protein has multiple benefits for GLP-1 users: it maximizes satiety, supports muscle preservation during weight loss, and digests more slowly than carbohydrates, making you feel full longer. Aim for 25-30 grams of protein per meal to optimize the medication's appetite-suppressing effects.

3. Load Up on Non-Starchy Vegetables

Fill half your plate with vegetables like Brussels sprouts, green beans, broccoli, cauliflower, and salad greens. These are low in calories, high in fiber, and won't trigger nausea the way heavy, creamy dishes might. Roasted vegetables are an excellent alternative to buttery casseroles. The fiber content also helps prevent constipation—a common GLP-1 side effect.

4. Understand and Manage Fat Intake

This is critical: fat slows gastric emptying, which is already significantly slowed by GLP-1 medications. When fat combines with the medication's effects, you're much more likely to experience nausea, reflux, and feeling overly full. Avoid heavy cream sauces, buttery mashed potatoes, and fried dishes. Instead, choose lean preparation methods like roasting, grilling, or steaming. When you do include fat (like in salad dressing), keep portions very small.

5. Stay Hydrated Throughout the Day

GLP-1 medications can slow gastric emptying and affect fluid balance in the body, increasing the risk of dehydration. Dehydration worsens nausea, constipation, and other side effects. Drink water consistently throughout the day—aim for at least 8 cups (64 ounces), and more if possible. Drink water shortly after meals to aid digestion. Avoid excessive caffeine, which can contribute to dehydration, though herbal teas and broth-based soups count toward your fluid intake.

6. Be Strategic About Alcohol Consumption

Alcohol affects your body differently on GLP-1 medications. Because the medication slows digestion, alcohol hits your system faster and may worsen nausea or dehydration. If you choose to drink, do so slowly and always with food. Select lighter options like a glass of wine or vodka soda instead of sugary cocktails. Alternate each alcoholic drink with a full glass of water to maintain hydration and minimize side effects.

7. Eat Slowly and Chew Thoroughly

Eating too quickly overwhelms your already-slower digestive system, leading to nausea and discomfort. Take small bites, chew thoroughly (aim for 20-30 chews per bite), and put your fork down between bites. This not only helps your digestion but also gives your brain time to register fullness signals. Aim to spend at least 20-30 minutes on your meal. Eating slowly is one of the most effective ways to feel satisfied on smaller portions.

8. Address Constipation Proactively

Constipation is common on GLP-1 medications because they slow digestion and you're eating less. Combat this by aiming for 25-30 grams of fiber daily through vegetables, fruits, whole grains, and legumes. Include both soluble fiber (oats, beans, berries) and insoluble fiber (vegetables, whole grains) in your diet. If you can't get enough fiber through food, consider a fiber supplement like psyllium husk, starting with one teaspoon daily. Combine fiber intake with adequate water—they work together to keep things moving.

9. Plan Ahead and Practice Mindfulness

Before Thanksgiving, take time to reflect on the menu, anticipate potential challenges, and plan your strategy. Decide which dishes you truly want to enjoy and which you can skip. Use mindfulness techniques during the meal: eat without distractions, focus on flavors and textures, and check in with your fullness cues frequently. If you start feeling uncomfortably full or nauseous, pause, take deep breaths, sit upright, and give your body time to settle. There's no rush—you can always enjoy leftovers over several days.

10. Know When to Seek Help

If you experience severe nausea, persistent vomiting, inability to keep fluids down, severe constipation, or other concerning symptoms during the holiday, contact your healthcare provider. They can provide supportive medications, adjust your dosage if needed, or offer additional guidance. Don't suffer through the holidays—your medical team is there to support you in enjoying them comfortably.

GLP-1 Friendly Thanksgiving Recipes

APPETIZERS

Recipe 1: Herb-Stuffed Mushroom Caps

Ingredients:

1 lb button mushrooms, stems removed
½ cup cream cheese, softened
¼ cup Parmesan cheese, grated
¼ cup fresh spinach, finely chopped
1 clove garlic, minced
2 tbsp fresh herbs (parsley, thyme, rosemary), finely chopped
Salt and pepper to taste
1 tbsp olive oil spray

Instructions:

Preheat oven to 375°F (190°C).
Clean mushrooms and remove stems, creating a small cavity for filling.
In a bowl, combine softened cream cheese, Parmesan, spinach, garlic, fresh herbs, salt, and pepper until well blended.
Spoon approximately 1 tablespoon of filling into each mushroom cap.
Place filled mushrooms gill-side up on a parchment-lined baking sheet.
Lightly spray with olive oil.
Bake for 15-20 minutes until mushrooms are tender and filling is warmed through.

Serving Suggestions:

Serve as a pre-dinner appetizer with plenty of water on hand. These can be made ahead and reheated, making them perfect for meal prep before the holiday rush.

GLP-1 Recommendations:

These are an ideal appetizer—high in protein, low in carbs, and minimal fat content. The cream cheese provides satiety without being overwhelming to your digestive system. Limit yourself to 3-4 caps to avoid eating too much before the main meal.

MAIN COURSE

Recipe 2: Herb-Roasted Turkey Breast

Ingredients:

1 whole bone-in, skin-on turkey breast (4-5 lbs)
2 tbsp olive oil
4 cloves garlic, minced
2 tbsp fresh rosemary, finely chopped
2 tbsp fresh thyme, finely chopped
1 tbsp fresh sage, finely chopped
Salt and pepper to taste
1 cup low-sodium chicken broth
1 lemon, halved

Instructions:

Preheat oven to 350°F (175°C).
Pat turkey breast dry with paper towels.
In a small bowl, combine olive oil, garlic, rosemary, thyme, sage, salt, and pepper to create an herb paste.
Rub the herb mixture evenly over the turkey breast, including under the skin if possible.
Place turkey breast skin-side up in a roasting pan.
Pour chicken broth into the bottom of the pan (not over the turkey).
Place lemon halves inside the pan alongside the turkey.
Cover pan loosely with foil and roast for 50 minutes.
Remove foil and continue roasting for 30-40 minutes until the internal temperature reaches 165°F at the thickest part.
Let rest for 10 minutes before carving.

Serving Suggestions:

Carve the turkey breast into thin slices. A recommended serving is 3-4 ounces (roughly the size of your palm). Serve alongside vegetables and a small portion of a complex carbohydrate. Save any pan drippings but remove visible fat before using as a light sauce.

GLP-1 Recommendations:

Turkey breast is ideal for GLP-1 users—it's very lean, high in protein, and provides excellent satiety. The herbs add flavor without adding fat or calories. Skip the traditional gravy (which is typically high in fat and sodium) or make a light version by mixing pan drippings with reduced-sodium broth. Avoid turkey thighs and wings due to their higher fat content.

Recipe 3: Creamy Cauliflower Mash (Instead of Mashed Potatoes)

Ingredients:

1 large head cauliflower, cut into florets
¼ cup unsweetened almond milk
2 tbsp grass-fed butter (or olive oil for dairy-free)
2 cloves garlic, minced
Salt and white pepper to taste
2 tbsp fresh chives, finely chopped
¼ tsp nutmeg (optional, for traditional flavor)

Instructions:

Steam or boil cauliflower florets in salted water for 8-10 minutes until very tender (fork should easily pierce).
Drain cauliflower thoroughly in a colander, pressing gently to remove excess water.
Transfer to a food processor and add almond milk, butter, garlic, salt, and pepper.
Blend on medium speed until smooth and creamy, scraping down sides as needed.
Adjust consistency by adding more almond milk if too thick.
Season to taste and transfer to serving dish.
Garnish with fresh chives and a light dusting of nutmeg.

Serving Suggestions:

Serve in place of traditional mashed potatoes for a lower-carb alternative. A recommended portion is ½ to ¾ cup. The creamy texture provides comfort food satisfaction while keeping calories and carbs minimal.

GLP-1 Recommendations:

This is one of the best Thanksgiving side dishes for GLP-1 users. Cauliflower is very low in calories and carbs while being high in fiber, and it requires minimal fat to create a satisfying texture. The nutrients and fiber support digestive health. Avoid adding heavy cream or excessive butter, which would slow your already-slowed digestion.

Recipe 4: Creamy Green Bean Casserole with Mushrooms

Ingredients:

1 lb fresh green beans, trimmed and cut into 2-inch pieces
1½ cups fresh mushrooms, sliced
1 tbsp olive oil
½ cup low-sodium vegetable broth
⅓ cup heavy cream (or half-and-half)
½ cup grated Parmesan cheese
2 cloves garlic, minced
1 tsp Dijon mustard
Salt and pepper to taste
¼ cup almond flour mixed with 2 tbsp Parmesan (for topping)
Fresh thyme for garnish

Instructions:

Preheat oven to 375°F (190°C).
Blanch green beans in boiling salted water for 5-7 minutes until tender-crisp. Drain and set aside.
Heat olive oil in a large skillet over medium heat.
Add sliced mushrooms and cook for 5-6 minutes, stirring occasionally, until softened and lightly browned.
Add minced garlic and cook for 1 minute until fragrant.
Pour in vegetable broth and scrape up any browned bits from the bottom of the pan.
Reduce heat to low and stir in heavy cream, Parmesan cheese, and Dijon mustard.
Cook for 2-3 minutes, stirring constantly, until sauce thickens slightly.
Season with salt and pepper to taste.
Add the green beans to the mushroom sauce and stir gently to coat.
Transfer to a baking dish.
Mix almond flour with Parmesan and sprinkle evenly over the top.
Bake for 15-20 minutes until casserole is bubbly and topping is golden brown.
Garnish with fresh thyme before serving.

Serving Suggestions:

Serve as a side dish alongside your protein. A recommended portion is ¾ cup. This can be prepared ahead and reheated gently before serving.

GLP-1 Recommendations:

This casserole replaces the traditional green bean casserole (typically made with cream of mushroom soup and crispy fried onions). While it contains cream, the portion is controlled and balanced with high-fiber green beans and protein from the cheese and mushrooms. The almond flour topping provides crunch without excess carbs. The fiber content supports digestive health on GLP-1 medications.

Recipe 5: Roasted Brussels Sprouts with Balsamic Reduction

Ingredients:

1.5 lbs Brussels sprouts, trimmed and halved
2 tbsp olive oil
3 cloves garlic, minced
¼ tsp red pepper flakes
Salt and pepper to taste
3 tbsp balsamic vinegar
1 tbsp honey or monk fruit sweetener
Fresh thyme for garnish
2 tbsp Parmesan cheese, shaved

Instructions:

Preheat oven to 400°F (200°C).
Toss Brussels sprouts with olive oil, garlic, red pepper flakes, salt, and pepper.
Spread on a parchment-lined baking sheet in a single layer, cut-side down.
Roast for 20-25 minutes, stirring halfway through, until outer leaves are crispy and interiors are tender.
While Brussels sprouts roast, combine balsamic vinegar and honey in a small saucepan.
Bring to a simmer over medium heat and cook for 5-7 minutes until reduced by half (should coat the back of a spoon).
Remove from heat and let cool slightly.
Transfer roasted Brussels sprouts to a serving platter.
Drizzle with balsamic reduction.
Garnish with fresh thyme and shaved Parmesan cheese.

Serving Suggestions:

Serve as a colorful, flavorful vegetable side. A recommended portion is ¾ to 1 cup. This dish can be prepared ahead and reheated gently.

GLP-1 Recommendations:

Brussels sprouts are an excellent choice for GLP-1 users because they're high in fiber, low in calories, and nutrient-dense. The roasting brings out natural sweetness without added sugar (the small amount of honey in the glaze is minimal). The balsamic reduction adds sophisticated flavor with very few calories. This is a perfect example of how to make satisfying holiday food that supports your health goals.

SIDES & ADDITIONAL OPTIONS

Recipe 6: Herb-Roasted Turkey Meatballs with Marinara

Ingredients:

For Meatballs:

1 lb ground turkey (93% lean)
⅓ cup almond flour (or whole wheat breadcrumbs)
1 egg
3 cloves garlic, minced
¼ cup fresh parsley, finely chopped
2 tbsp fresh basil, finely chopped
¼ cup Parmesan cheese, grated
½ tsp Italian seasoning
Salt and pepper to taste
Olive oil spray

For Serving:

1½ cups low-sodium marinara sauce
Fresh basil for garnish

Instructions:

Preheat oven to 400°F (200°C).
In a bowl, combine ground turkey, almond flour, egg, garlic, parsley, basil, Parmesan, Italian seasoning, salt, and pepper.
Gently mix until just combined (don't overmix, as this makes meatballs tough).
Form into 12 meatballs, approximately 1.5 inches in diameter.
Place on a parchment-lined baking sheet and lightly spray with olive oil.
Bake for 20-25 minutes until internal temperature reaches 165°F.
Heat marinara sauce in a small saucepan.
Serve meatballs with warm marinara sauce for dipping.
Garnish with fresh basil.

Serving Suggestions:

Serve as a protein-rich appetizer or as part of the main meal. Pair with raw vegetables like zucchini sticks or bell pepper strips for additional fiber and volume. Three meatballs make an excellent individual serving.

GLP-1 Recommendations:

These meatballs provide excellent protein in a portion-controlled format. Using ground turkey instead of beef keeps fat content low while maintaining satisfaction. The almond flour adds fiber while keeping carbs minimal. These are ideal for eating slowly and mindfully—you can enjoy meatballs over several hours rather than consuming a large traditional protein at once.

Recipe 7: Creamy Tuscan Chicken with Spinach

Ingredients:

4 boneless, skinless chicken breasts (5-6 oz each)
1 tbsp olive oil
3 cloves garlic, minced
1 cup low-sodium chicken broth
⅓ cup heavy cream (or half-and-half)
2 cups fresh spinach
¼ cup sun-dried tomatoes, chopped
⅓ cup Parmesan cheese, grated
1 tsp dried Italian seasoning
Salt and pepper to taste
Red pepper flakes to taste
Fresh basil for garnish

Instructions:

Season chicken breasts with salt, pepper, and Italian seasoning on both sides.
Heat olive oil in a large skillet over medium-high heat.
Add chicken breasts and cook for 5-6 minutes per side until golden and cooked through (internal temperature 165°F). Remove and set aside.
In the same skillet, add minced garlic and cook for 1 minute until fragrant.
Pour in chicken broth, scraping up browned bits from the pan.
Reduce heat to medium and stir in heavy cream.
Add sun-dried tomatoes, Parmesan cheese, and red pepper flakes.
Stir until cheese melts and sauce is smooth, about 2-3 minutes.
Add fresh spinach and stir until wilted, about 2 minutes.
Return chicken to the skillet and coat with sauce.
Simmer for 2 minutes to heat through.
Garnish with fresh basil.

Serving Suggestions:

Serve one chicken breast with generous amounts of the creamy spinach sauce. Pair with roasted vegetables or cauliflower mash. This is an elegant presentation perfect for holiday dining.

GLP-1 Recommendations:

Chicken breast is an ideal protein for GLP-1 users. While this recipe contains cream, the fat content is moderate and balanced with high protein content. The spinach adds fiber and nutrients while adding volume to the dish. The sun-dried tomatoes provide flavor complexity without excess calories. The sauce is satisfying, encouraging slower eating and better digestion.

Recipe 8: Baked Salmon with Lemon and Herbs

Ingredients:

4 salmon fillets (5-6 oz each), skin-on
2 tbsp olive oil
3 cloves garlic, minced
Juice of 2 lemons
Zest of 1 lemon
2 tbsp fresh dill, finely chopped
1 tbsp fresh thyme, finely chopped
Salt and pepper to taste
1 cup asparagus spears, trimmed
Lemon slices for garnish

Instructions:

Preheat oven to 400°F (200°C).
Line a baking sheet with parchment paper.
Place salmon fillets skin-side down on the baking sheet.
In a small bowl, combine olive oil, minced garlic, lemon juice, lemon zest, dill, thyme, salt, and pepper.
Spoon the herb mixture evenly over each salmon fillet.
Arrange asparagus spears around the salmon.
Bake for 12-15 minutes until salmon is cooked through and flakes easily with a fork.
Garnish with lemon slices and fresh herbs.

Serving Suggestions:

Serve one salmon fillet alongside a portion of roasted asparagus. This presentation is elegant and appropriate for holiday gatherings. A squeeze of fresh lemon juice before eating enhances flavor and aids digestion.

GLP-1 Recommendations:

Salmon is an outstanding choice for GLP-1 users because it's high in protein and omega-3 fatty acids, which support cardiovascular and brain health. While it contains fat, it's primarily healthy unsaturated fat that digests more easily than saturated fat. The light preparation method with herbs ensures maximum flavor without added calories. The asparagus provides fiber for digestive support.

Recipe 9: Roasted Turkey Thigh Alternative - Turkey Meatloaf (Mini Portions)

Ingredients:

1.5 lbs ground turkey (93% lean)
⅓ cup almond flour
1 egg
¼ cup onion, very finely minced
3 cloves garlic, minced
2 tbsp fresh sage, finely chopped
2 tbsp fresh thyme, finely chopped
¼ cup low-sodium chicken broth
2 tbsp tomato paste (no sugar added)
Salt and pepper to taste
Olive oil spray

Instructions:

Preheat oven to 375°F (190°C).
In a large bowl, combine ground turkey, almond flour, egg, onion, garlic, sage, thyme, chicken broth, tomato paste, salt, and pepper.
Gently mix until just combined.
Divide mixture into 6 portions and form into small individual meatloaves on a parchment-lined baking sheet.
Lightly spray with olive oil.
Bake for 20-25 minutes until internal temperature reaches 165°F.
Let cool for 5 minutes before serving.

Serving Suggestions:

One mini meatloaf makes an ideal portion size for GLP-1 users. Serve with roasted vegetables on the side. The smaller individual portions encourage controlled eating and mindful consumption.

GLP-1 Recommendations:

These mini meatloaves are perfect for portion control—they're pre-portioned and prevent the temptation to overeat. Ground turkey provides excellent protein with minimal fat. The use of almond flour instead of breadcrumbs keeps carbs low while maintaining moisture. These can be prepared ahead and reheated, making them convenient for holiday meals or leftovers.

DESSERTS

Recipe 10: Mini Keto Pumpkin Cheesecake Cups

Ingredients:

Crust:

¾ cup almond flour
2 tbsp melted grass-fed butter (or coconut oil)
2 tbsp erythritol or monk fruit sweetener
¼ tsp sea salt
¼ tsp cinnamon

Filling:

8 oz cream cheese, softened to room temperature
½ cup pumpkin puree
¼ cup erythritol or monk fruit sweetener
1 tsp vanilla extract
1 tsp pumpkin pie spice
¼ tsp nutmeg
Pinch of sea salt

Topping:

2 tbsp crushed pecans
Cinnamon for dusting

Instructions:

Line a muffin tin with 12 paper liners.
In a bowl, combine almond flour, melted butter, sweetener, salt, and cinnamon to form the crust.
Press approximately 1 tablespoon of crust mixture firmly into the bottom of each muffin cup.
In another bowl, beat softened cream cheese until smooth (about 1-2 minutes).
Add pumpkin puree, sweetener, vanilla, pumpkin pie spice, nutmeg, and salt.
Beat until well combined and smooth.
Divide filling evenly among the 12 muffin cups.
Sprinkle crushed pecans on top of each cup and dust lightly with cinnamon.
Refrigerate for at least 2 hours until firm.
Store in an airtight container in the refrigerator for up to 5 days.

Serving Suggestions:

Serve one mini cheesecake cup as an after-dinner dessert. The small portion size is ideal for satisfying sweet cravings without overwhelming your system. Pair with a small cup of herbal tea for a satisfying ending to the meal.

GLP-1 Recommendations:

These mini cheesecake cups are perfect for GLP-1 users because they provide portion control, minimal sugar (using sugar substitutes), and satisfying flavor. The small size naturally prevents overeating. The cream cheese provides fat and protein, which digest slowly and provide satisfaction. The pumpkin puree adds fiber and nutrients. This allows you to enjoy a traditional Thanksgiving flavor in a way that supports your health goals.

Recipe 11: Low-Carb Pumpkin Pie (Traditional-Style, Shared Slices)

Ingredients:

Crust:

1 cup almond flour
¼ cup coconut flour
3 tbsp melted grass-fed butter
2 tbsp erythritol or monk fruit sweetener
¼ tsp sea salt

Filling:

15 oz pumpkin puree
5 oz evaporated unsweetened almond milk
3 large eggs
¼ cup erythritol or monk fruit sweetener
1½ tsp pumpkin pie spice
½ tsp vanilla extract
¼ tsp sea salt

Instructions:

Preheat oven to 350°F (175°C).
Mix almond flour, coconut flour, melted butter, sweetener, and salt in a bowl.
Press mixture firmly into a 9-inch pie dish, covering the bottom and sides.
Bake crust for 8-10 minutes until lightly golden. Remove and let cool slightly.
In a bowl, whisk together pumpkin puree, almond milk, eggs, sweetener, pumpkin pie spice, vanilla, and salt until smooth.
Pour filling into the pre-baked crust.
Bake for 40-45 minutes until a knife inserted near the center comes out clean (the filling may jiggle slightly in the very center—this is normal).
Cool completely on a wire rack.
Refrigerate for at least 2 hours before slicing.
Store covered in the refrigerator for up to 5 days.

Serving Suggestions:

Cut into 8 equal slices and serve one slice per person. The smaller portion and lower-carb format makes this appropriate for GLP-1 users. Consider sharing a slice with a family member to naturally limit portion size. Serve with a small dollop of sugar-free whipped cream if desired.

GLP-1 Recommendations:

This lower-carb version of traditional pumpkin pie allows you to participate in holiday dessert tradition while maintaining your health goals. The almond and coconut flour crust provides fiber and stable blood sugar, while the pumpkin filling provides nutrients and flavor. The eggs and dairy provide satiety through protein and fat. One slice is genuinely satisfying, especially when eaten slowly and mindfully.

Recipe 12: Dark Chocolate and Raspberry Mousse (Ultra-Light Portion)

Ingredients:

3 oz dark chocolate (70% cacao or higher), chopped
¼ cup heavy cream
3 tbsp unsweetened almond milk
1 tbsp erythritol or monk fruit sweetener
1 tbsp Greek yogurt (unsweetened)
½ tsp vanilla extract
6 tbsp fresh raspberries
Cocoa powder for dusting

Instructions:

Place chopped dark chocolate in a heatproof bowl.
Heat heavy cream in a small saucepan until it begins to steam (do not boil).
Pour hot cream over chocolate and let sit for 2 minutes to soften.
Whisk until smooth and fully combined.
Stir in almond milk, sweetener, Greek yogurt, and vanilla extract.
Let mixture cool to room temperature (about 10 minutes).
Divide mousse evenly among 6 small serving cups (about 3-4 tablespoons each).
Top each with 1 tablespoon of fresh raspberries.
Dust lightly with cocoa powder.
Refrigerate for at least 1 hour before serving.

Serving Suggestions:

Serve in small portions to encourage slow, mindful eating. The rich, intense chocolate flavor is satisfying even in a small amount. Pair with herbal tea or sparkling water.

GLP-1 Recommendations:

This ultra-small portion dessert is ideal for GLP-1 users who want to enjoy chocolate without triggering nausea or digestive upset. The dark chocolate provides antioxidants and satisfaction, while the raspberries add fiber and natural sweetness. The small volume respects your reduced appetite while providing complete satisfaction through rich, flavorful ingredients. Eating this slowly—perhaps over 10-15 minutes—maximizes enjoyment.

Recipe 13: Spiced Roasted Pecans (Pre-Portioned Snack)

Ingredients:

2 cups raw pecan halves
2 tbsp melted grass-fed butter or coconut oil
2 tbsp erythritol or monk fruit sweetener
1 tsp vanilla extract
½ tsp sea salt
¼ tsp ground cinnamon
⅛ tsp ground cayenne pepper
⅛ tsp ground nutmeg
⅛ tsp ground ginger

Instructions:

Preheat oven to 325°F (165°C).
Toss pecans with melted butter and vanilla extract until evenly coated.
In a small bowl, combine sweetener, salt, cinnamon, cayenne, nutmeg, and ginger.
Sprinkle spice mixture over pecans and toss until all pieces are well coated.
Spread on a parchment-lined baking sheet in a single layer.
Roast for 12-15 minutes, stirring halfway through, until golden and fragrant.
Cool completely on the baking sheet (they will crisp up as they cool).
Store in an airtight container for up to 1 week.

Serving Suggestions:

Portion into ¼ cup servings in small containers for easy grabbing. These are perfect for snacking before meals to prevent overeating at Thanksgiving dinner, or as an after-dinner snack to satisfy cravings.

GLP-1 Recommendations:

While pecans are high in fat, they're primarily unsaturated fat and provide excellent satiety. The small pre-portioned amount prevents overeating. The spice profile satisfies sweet cravings without sugar. These are an excellent option for satisfying snacking throughout the holiday, either before the main meal (in moderation) or afterward. The satisfying nature of nuts means a small amount provides significant satisfaction.

Recipe 14: Turkey Broth (for Sipping Between Meals)

Ingredients:

Turkey bones and leftover turkey meat (from your Thanksgiving turkey)
3 carrots, roughly chopped
3 celery stalks, roughly chopped
1 large onion, halved
4 cloves garlic, smashed
2 bay leaves
3-4 sprigs fresh thyme
2-3 sprigs fresh rosemary
10 whole peppercorns
Salt to taste
4 quarts water

Instructions:

Place turkey bones and leftover meat in a large pot.
Add water and bring to a boil.
Skim off any foam that rises to the surface and discard.
Reduce heat and add carrots, celery, onion, garlic, bay leaves, thyme, rosemary, and peppercorns.
Simmer gently for 2-3 hours, partially covered.
Strain through a fine-mesh sieve, discarding solids.
Allow to cool, then refrigerate.
Skim off any fat that solidifies on top (optional, depending on your fat tolerance).
Store in the refrigerator for up to 5 days or freeze for up to 3 months.

Serving Suggestions:

Warm a cup of broth and sip slowly between meals as a comforting, nourishing beverage. This is especially helpful in the days following Thanksgiving to use up leftovers while maintaining proper nutrition.

GLP-1 Recommendations:

Bone broth provides hydration (critical on GLP-1s), natural collagen for joint and gut health, and satisfying savory flavor with virtually no calories or fat. Sipping warm broth between meals helps with hydration, prevents constipation through fluid intake, and provides comfort. This is an excellent way to use holiday leftovers while supporting your health goals.

Summary: Creating Your Ideal GLP-1 Thanksgiving

The key to enjoying Thanksgiving while on GLP-1 medications is planning, mindfulness, and self-compassion. These medications are powerful tools that work best when you work with them—not against them. Use these recipes and tips to create a holiday experience that honors both your health goals and your desire to participate in family traditions.

Remember: You can enjoy Thanksgiving fully while taking GLP-1 medications. It just looks different—and that's perfectly okay. The goal is to feel satisfied, comfortable, and genuinely thankful as you gather with loved ones.

Happy Thanksgiving!

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