Conquer Leftovers in 3 Easy Steps: Staten Island Weight-Loss Coach’s Healthy Thanksgiving & Holiday Survival Guide
Conquer Leftovers in 3 Easy Steps: Staten Island Weight-Loss Coach’s Healthy Thanksgiving & Holiday Survival Guide
Why You Need a Leftovers Strategy
The holidays bring joy, family, and — for many of us — a fridge full of high-calorie leftovers. When those leftovers become the mainstay of your meals for days (or weeks), the lean protein, fresh produce, and fiber that keep meals filling tend to disappear. That’s what leads to the tired, overeating cycle most people blame on “lack of willpower.”
This guide is specifically designed so that you CAN enjoy the leftovers you love. It creates a simple, repeatable system that incorporates the delicious stuffing and gorgeous slices of pie, while still prioritizing the nutrients that keep hunger in check and energy steady. Built for busy people and holiday recovery alike, it works especially well for those trying to continue weight-loss progress during the holiday season.
The 3 Easy Steps to Conquer Leftovers
Take these three steps before the holiday starts — one shopping/stocking task and two simple habits — and your leftovers week will stop feeling like a total derailment of your weight-loss. It’ll feel FUN again!.
Step 1 — Purchase 3 Easy Lean Proteins (2 savory, 1 sweet)
“Easy” means little-to-no cooking. Be kind to post-holiday you. Here are some ideas (there is a full list in the PDF guide):
- White meat turkey (pre-sliced or rotisserie)
- Canned salmon, tuna in water, or canned chicken
- Individual tuna/chicken packets or smoked salmon
- Frozen turkey burger patties or frozen cooked shrimp
- 1% cottage cheese, plain Greek yogurt, or a protein shake/powder (for a sweet option)
- Pre-cooked lean chicken sausage or rotisserie chicken
Step 2 — Purchase 3 Easy Veggies or Fiber Sources
Fiber and fresh produce restore volume and satisfaction to meals. This is just a partial list; the full kit and caboodle can be found in the downloadable free Conquer Leftovers PDF guide.
- Salad kits, bagged spinach, or baby greens
- Frozen single-serving veggie steamers, broccoli florets, or cauliflower
- Pre-cut crudité packs, cherry tomatoes, or coleslaw kits (use light dressing)
- Fruit options: berries, apples, pears (leave the skin on for fiber)
- Canned beans, lentils, peas, or corn for quick plant-based fiber
Step 3 — Build Balanced Plates All Week
Use this plate formula: 4–6 oz lean protein + generous vegetables/fruit/fiber + 2–3 oz of one leftover. This keeps the beloved leftovers as part of the meal, but also making sure you get the nutrients you need as well.
Example Leftover Meal Combos
Swap freely. These are examples to spark ideas.
- Whipped cottage cheese + blackberries + ½ slice apple pie
- Greek yogurt + berries + a spoon of leftover sweet potato casserole
- Rotisserie chicken over leftover mac & cheese + spinach salad
- Tuna packet + coleslaw kit + 2–3 oz leftover cornbread stuffing
- Scrambled eggs + leftover stuffing + roasted asparagus
- Cabbage slaw + pre-marinated tofu + side of leftover mashed potatoes
- 1% cottage cheese + berries + a ½ slice of leftover pecan pie
- Protein shake + a few frozen grapes or a small fruit cup + 3 oz of sweet potato marshmallow casserole
Why This Works for Weight Loss
This approach focuses on adding protein, fiber, and fresh produce rather than eliminating holiday favorites. That helps with:
- Blood-sugar stability — fewer energy crashes and cravings
- Satiety — higher-protein meals give your body what it needs to run efficiently, maintain muscle mass, and keep energy up, WHILE also keep hunger away longer (which is the key to successful weight-loss
- Reduced overeating — small portions of leftover foods satisfy the craving without dominating the plate
Psychologically, it’s easier to stick to a plan that includes joy. The 3-step method prevents the “all-or-nothing” trap many face after big holiday meals.
How to Customize It for Your Needs
Gluten-free: So, I have Celiac disease. That means I’m gonna use certified gluten-free breads/tortillas and check labels on deli meat I purchase. I’m also going to communicate very clearly with my family to understand which leftovers are safely gluten-free and have low-risk of cross contamination, before I even bring them home. Also, small cross-contamination-friendly prep habits—separate pans and utensils—help if I myself am cooking in a shared kitchen.
Vegetarian / Pescatarian: plant proteins like edamame, canned beans, Greek yogurt, cottage cheese, or canned salmon are excellent. Use tofu, tempeh, or pre-cooked lentil salads as savory options.
For food fatigue: turn leftover casseroles into bowls with a fresh salad base, or breakfast-ify savory leftovers by adding eggs.
Free Staten Island Holiday Events That Keep You Active
Pair these low-cost or free community events with the leftovers plan to protect both mental and physical health during the holidays. (Check my Upcoming Appearances page or my Eventbrite page for current dates and registration.)
- Community Turkey Trot / 5K walks / Walk & Chats— a quick way to move after a big meal
- Parks group walks, holiday light strolls, or even carolling!
- Free outdoor yoga or community wellness events hosted by local rec centers
Including a social, free event gives structure to the weekend and reduces the “I’ll start Monday” delay that often stretches the leftover slump into weeks.
My Upcoming Appearances page! — here
Follow me on Eventbrite for more Staten Island events: — here
Download: Free Leftovers Guide (PDF)
[Download the full PDF guide here — Get the Leftovers Guide]
Need Help Staying on Track with Your Weight-Loss?
Coach Megan Gaul — Staten Island-based weight-loss coach and 100-lb weight-loss warrior — created this plan so leftovers support progress instead of derailing it. If a personalized plan would help, these are next steps:
- Grab your free Coaching Diagnostic Call Book Now
- Join live Meal Planning classes every week — join free here
- Interested in 1-1 coaching? Learn more: Coaching Options
- Follow on Instagram for recipes & strategy: @partake_foodie
Do you already know you want to work with me 1-1?
If you need a partner to guide you through the ups and downs of your weight-loss journey, my 1-on-1 coaching program is for you.
Can’t wait to connect!