Unlike a call from the irs or a SnapChat bashing from your ex, an abundance of Thanksgiving leftovers is a good problem to have. Your annual, yearly holiday feast is likely to produce a bounty of extra grub (thanks, Ma!) that can be turned into double-duty meals for days to come. In fact, the tastiest and healthiest part of Turkey Day might just be the gastronomic after-party. Everything from turkey and ham to cranberry sauce and sweet potatoes can easily be transformed into a leaner, meaner, nutrient-packed meal—the exact kind you need to help hone a fitter physique. And we’re not talking simple turkey sammies. The arsenal of go-to recipes that follows is designed to help you empty the fridge in style, reinventing holiday leftovers and putting the best of what you have left to perfect use.
GREEN EGGS AND HAM MUFFINS
Serves 4
Gobble, gobble: These protein-rich egg and ham mini frittatas are the perfect on-the-go muscle meal. Collards up the nutritional ante, but you can also use kale or spinach. And since they’re transportable, they’re ideal for a post-holiday work lunch.
● 1 tbsp oil
● ½ lb mushrooms, sliced
● 2 shallots, chopped
● 2 garlic cloves, minced
● 4 cups chopped collard greens
● 8 large eggs
● ¹/³cup milk
● 2/³cup grated Parmesan cheese
● 2 cups chopped ham
● 1 tbsp fresh thyme
● ¼ tsp black pepper
➤ Heat oil in a skillet over medium heat. Add mushrooms and shallots and sauté for 5 minutes. Add garlic and collards and heat until collards wilt.
➤ Preheat oven to 400°F. In a large bowl, whisk together eggs, milk, and Parmesan. Stir in collard mixture, ham, thyme, and black pepper.
➤ Divide egg mixture among 12 standard-size greased or paper-lined muffin cups and bake for 20 minutes, or until eggs are set on tops. Let cool for a few minutes before unmolding. Reheat as needed in the microwave for about 1 minute.
The macros: 388 calories, 37g protein, 10g carbs, 22g fat
TURKEY TACOS WITH CRANBERRY SALSA
Serves 4
Take hold of these festive tacos for a shot of immune-boosting vitamin A, courtesy of sweet potatoes, and a wallop of quality muscle-making protein from second helpings of the big bird. The salsa is best made with whole-berry cranberry sauce to keep your tacos extra rich and flavorful.
● 1 cup cranberry sauce
● ½ small white onion, finely chopped
● 1 tsp lemon zest
● 1 tbsp fresh lemon juice
● 1 jalapeño pepper, seeded and minced
● ¼ tsp salt
● 2 cups sliced turkey meat
● 1½ cups mashed sweet potato
● 1 tbsp fresh thyme
● 8 corn tortillas, warmed
● 1 cup grated cheddar cheese
➤ Mix together cranberry sauce, onion, lemon zest and juice, jalapeño, and salt.
➤ Place turkey in a microwave-safe bowl, cover with a damp paper towel, and heat for 1 minute, or until warmed. Place mashed sweet potato in a separate bowl, cover with another damp paper towel, and heat for 1 to 2 minutes, or until warmed through. Stir in thyme and a couple of pinches of salt.
➤ To assemble tacos, spread sweet potato on tortillas and top with turkey, cranberry salsa, and cheese.
The macros: 407 calories, 36g protein, 57g carbs, 4g fat
SALMON, PEA, AND POTATO PATTIES
Serves 4
If the thought of choking down reheated mashed potatoes is enough to kill your appetite, try using those leftovers in these nutritious patties. You’ll hardly notice the taters, but the mash does the job by binding together the omega-3-rich and protein-packed canned salmon.
● 1 cup mashed potatoes
● ½ cup peas
● 3 (5 oz) cans salmon, drained
● ¹/³cup flour
● 1 large egg, beaten
● 2 tbsp chopped chives
● Juice of ½ lemon
● Salt
● 2 tbsp oil
● 1 cup plain yogurt
● 1 tsp lemon zest
● 2 tsp curry powder
➤ In a large bowl, mix together potatoes, peas, salmon, flour, egg, chives, lemon juice, and a couple of pinches of salt. Form into 8 patties and chill for at least 30 minutes.
➤ Heat oil in a skillet over medium heat. Cook patties for 3 minutes per side, or until golden.
➤ Whisk together yogurt, lemon zest, and curry powder. Serve patties topped with curry-yogurt sauce.
The macros: 279 calories, 29g protein, 24g carbs, 10g fat
TURKEY MINESTRONE SOUP
Serves 4
After a day or two of gluttony, this soup can help you get back into the habit of clean eating. When you prepare it, feel free to include both light and dark turkey meat in the mix. Dark meat tends to have better flavor and only an extra gram or two of fat per ounce. Make this soup even tastier by garnishing with parsley and grated Parmesan.
● 1 tbsp oil
● 1 yellow onion, diced
● 2 cups baby carrots, chopped
● 2 medium potatoes, cubed
● ½ tsp salt
● ½ lb green beans,
● cut into 1-inch pieces
● 3 garlic cloves, chopped
● 2 tbsp tomato paste
● 2 tsp Italian seasoning
● ½ tsp black pepper
● ¼ tsp red pepper flakes
● 1 (14 oz) can diced fire-roasted tomatoes
● 3½ cups turkey or chicken broth
● 3 cups chopped turkey meat
● 2 tbsp red wine vinegar
➤ Heat oil in a large saucepan over medium heat. Add onion, carrots, potatoes, and salt; cook 6 minutes. Add green beans and garlic; heat 1 minute. Add tomato paste, Italian seasoning, black pepper, and red pepper flakes; heat 30 seconds.
➤ Add tomatoes and broth to pan, bring to a boil, reduce heat to low, and simmer, covered, for 20 minutes, or until potatoes are fork-tender. Add turkey and vinegar and heat through.
The macros: 353 calories, 40g protein, 38g carbs, 6g fat
PUMPKIN PIE–YOGURT BREAKFAST BOWL
Serves 3
Naturally sweet canned pumpkin puree breathes new life into proteinheavy Greek yogurt, while the
crunchy topping offers a bounty of high-quality fats and carbs to help kick-start your day. Try it for an easy weekday breakfast or after a tough workout to help set the stage for better recovery and muscle growth.
● 2 cups plain Greek yogurt
● ¾ cup pumpkin puree
● 2 tbsp pure maple syrup
● 1 tsp pumpkin pie spice
● 1 tsp pure vanilla extract
● 1 cup unsweetened muesli
● ¹/³cup dried cranberries
● ¹/³cup chopped pecans or walnuts
● ¼ cup unsalted roasted pumpkin seeds
➤ Stir together yogurt, pumpkin, maple syrup, pumpkin pie spice, and vanilla. Chill the mixture until
ready to use.
➤ To serve, divide yogurt among bowls and top each with muesli, cranberries, nuts, and pumpkin seeds.
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