So, you stuffed your face on Thanksgiving, and now you feel like a disgusting, bloated, elastic-waistband-wearing version of yourself. But before you throw yourself a pity party with leftover stuffing, why not start fresh with a day-after-Thanksgiving detox plan?
To get you back on track, we’ve enlisted the help of nutritionist Lisa Moskovitz, R.D., founder of the New York-based private nutrition practice Your NY Dietitian. “Adults typically consume 4,000 calories on Thanksgiving,” she says. “And the foods we traditionally eat are loaded with salt, saturated fat, and refined sugars, which is why you’ll feel fatigue and bloating for days after.”
Moskovitz says it’s important to remember that if you overdo it at dinner, you must get back to a healthy eating plan the next day. (After all, Thanksgiving is a holiday, not a holi-week.)
Below, check out Moskovitz’s two-day meal plan that promises to kick start your metabolism, detox your body, and get you back to your energetic self in no time.
MORNING BEVERAGE: 8-10 Ounces of Lemon Water
Moskovitz says: Water naturally cleans out the system and helps transport critical nutrients throughout the blood for more energy, while lemon adds vitamin C, which helps the liver detoxify the body.
BREAKFAST: Fruit & Nut Oatmeal
Make It: Prepare 1/2 cup steel oats with water, then mix in 1 cup fresh or frozen berries and 2 tbsp ground flaxseeds. Top with 2 tbsp chopped walnuts and a drizzle (about 1 tbsp.) of agave sweetener.
Moskovitz Says: After drinking more than normal amounts of alcohol or eating a high-fat meal, digestion can be disrupted for days. So this high-fiber and antioxidant-rich breakfast helps push waste through the GI track and eliminate toxins. And flaxseeds and walnuts also add healthy fats, including Omega-3s, which decrease inflammation in the body.
AFTERNOON BEVERAGE: Green Juice
Make It: Blend fresh spinach, cup beets, cup kale (1/2 cup of each), 1 tablespoon shaved ginger, parsley, ½ apple, and fresh squeezed lemon until smooth.
Moskovitz Says: Blending together these fiber- and water-rich veggies will give you a nutrition-packed smoothie that pushes toxins through the body and decreases bloating.
LUNCH: Crunchy Spinach & Chicken Salad
Make It: 1-2 cups raw spinach, artichokes, beets, tomatoes (¼ cup each); chickpeas (½ cup); pumpkin seeds, ½ an avocado; top with grilled chicken and dress with olive oil, lemon juice with crushed garlic.
Moskovitz says: A bulky salad with plenty of antioxidants and high-fiber, water-filled veggies is the perfect way to flush out sodium or toxins from the body while helping improve energy levels and concentration.
SNACK: Chips and Dip
Make It: Whole-grain pita chips, veggies sticks, 1/3 cup hummus, black bean dip or guacamole; serve with dandelion tea.
Moskovitz says: To avoid the inevitable afternoon slump, reach for these energizing foods instead of an empty-calorie or high-sugar pastry. Dandelion is a natural diuretic, so it’ll help detox the liver as well.
DINNER: Ginger-Seasoned Seafood and Veggies
Make It: Season 6 ounces grilled salmon or shrimp with ginger; serve with grilled asparagus with 1 tablespoon of olive oil and 1 cup of brown rice; water with fresh squeezed lemon.
Moskovitz says: This gives you the perfect blend of vitamin-rich whole grains, vegetables, protein and healthy fats. Salmon is one of the best sources of inflammation-fighting Omega-3s, and asparagus is a natural diuretic, which can help flush your body of all that extra water it’s still holding on to from Thanksgiving.
BREAKFAST: Mexican-Style Vegetable Omelet
Make It: Scramble 2 Omega-3-enriched eggs with 1 cup cooked mixed veggies (tomatoes, mushroom, pepper and onions; top with ½ cup kidney beans and ½ small avocado sliced; serve with side of grapefruit slices.
Moskovitz says: For only 80 calories a piece, eggs are a good source of protein, blood-pumping iron and energizing B-vitamins to help restore the mind and body after a few days of heavy eating. Vitamin C-rich grapefruit will help kick up the metabolism.
Order It: 2 Brown rice sushi rolls with salmon or tuna and avocado and fresh ginger; serve with 3 ounces of seaweed salad, small miso soup, and green tea.
Moskovitz says: This lunch’s mix of fiber and lean protein will stabilize your energy levels, while the miso soup (which contains probiotics) and fresh ginger help with bloating and tummy aches caused by overeating. Wash it all down with green tea, a powerful antioxidant that might also have metabolism-boosting properties.
SNACK: Greek Yogurt Parfait
Make It: Top 6 ounces non-fat Greek Yogurt with ½ cup fresh fruit salad and 2 tbsp chopped walnuts; add 1 tablespoon agave sweetener.
Moskovitz says: This snack is rich in fiber, antioxidants and water: the three most important things to eat when you’re looking to detox and up your energy.
DINNER: Buffalo Burger
Make It: Top 6 ounces bison burger with grilled onions and 2 tablespoon of avocado; serve on 100% whole-wheat bun with side of baked sweet potato and roasted artichokes.
Moskovitz says: Wean off high-fat holiday foods with bison, which is naturally lean, and add tons of fiber and energizing nutrients—like B vitamins—by adding a whole-grain bun, sweet potato, and artichokes.