The Meal Plan for the Week of November 14, 2022

Healthy Thanksgiving Sides

Thanksgiving is two weeks away, which means it’s time to start planning the menu (if you haven’t already)! My family grew up eating the same meal every Thanksgiving, but now as an adult, I like to mix in new recipes with family favorites. Some of the ones I’ve tried over the years have replaced the original! This week, we’re focusing on healthier Thanksgiving side dishes for you to try.


Holiday Farro

This is one of my favorite holiday recipes to make! It’s nutrient-rich, nutty, and full of fall flavors. It also makes a large batch if you’re serving a crowd. Farro is an ancient whole grain, and is rich in protein, fiber, vitamin B, zinc, and iron. It has a tender and slightly chewy texture, like pasta cooked al dente. I recommend buying shelled pistachio to make prep easier and lightly massaging the kale to make it tender.


Healthy Green Bean Casserole

This is a healthier take on the creamy classic. Just because it’s healthier doesn’t mean that it lacks flavor, though! Fresh green beans, creamy homemade mushroom gravy, and crispy onions on top make this a great alternative. You can also make this dish ahead of time to check it off your list come Thanksgiving Day. Check out the recipe details for instructions on how to do this. Enjoy!


Healthy Sweet Potato Casserole with Pecan Oat Streusel

I’ll eat sweet potatoes in whatever form they are prepared, so a sweet potato side dish is an absolute must for my family’s Thanksgiving meal. This recipe is a perfect variation on the classic sweet potato casserole, which is usually packed with butter and brown sugar, and topped with marshmallows. Cutting back on the amount of butter and sugar included in this recipe and adding an oatmeal streusel on top in place of marshmallows makes it a healthier alternative.


Stuffing Muffins

A fun crossover between holiday rolls and stuffing. This is a healthy option since it includes whole what bread, fruit and vegetables, and lean sausage. Making traditional stuffing into muffins is also a great way to keep portion size in check!



Including plenty of vegetable options at meals is a great way to keep health in check during the long holiday season. This is a great dish to serve or take with you to a potluck dinner with friends or family. It’s packed full of colors, flavor, and textures that makes it a festive addition to holiday meals!

About the dietitian

Lizzie, one of EHG's Client Success Managers, completed her Dietetic Certificate and Internship at Lipscomb University in Nashville, TN and is a Certified Exercise Physiologist and Personal Trainer through the American College of Sports Medicine. Her interest in nutrition and exercise field comes from a passion for helping people meet their goals. Being a part of someone’s health journey by listening, providing them with accountability, and encouraging them every step of the way has been the source of her coaching success.

Lizzie Waldo

Engagement Health Group