Modern Muscle Blueprint

Thanksgiving is rooted in family, flavor, and history.
Black households don’t do dry turkey and boiled vegetables — and we’re not about to start now.

But traditions don’t have to equal overdoing it.

This isn’t about removing food from your plate.
It’s about adjusting how it’s made, how it’s portioned, and how it fits into your goals.

Here’s a full Thanksgiving lineup:

• A real breakfast
• A real dinner
• A real dessert
  Just made smarter.

BREAKFAST

Savory Turkey Sausage & Grits Protein Bowl

Warm. Savory. Something that can actually hold you down.

Ingredients:

• 2 oz dry grits
• 8 oz water
• 2 oz unsweetened almond milk
• 4 oz lean turkey sausage or ground turkey
• 4 oz egg whites
• 2 oz whole egg (about 1 large egg)
• 1 oz reduced-fat cheddar cheese
• Seasonings: salt, pepper, garlic powder, smoked paprika

Instructions:

1. Cook 2 oz dry grits in 8 oz water + 2 oz almond milk.
2. Brown 4 oz turkey sausage in a pan.
3. Scramble 4 oz egg whites + 2 oz whole egg.
4. Combine everything in a bowl and top with 1 oz cheese.

Approx Macros:

• Calories: 350
• Protein: 38g
• Carbs: 32g
• Fat: 10g

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DINNER

REAL THANKSGIVING PLATE

Oven-Baked Smoked Turkey Legs or Wings

Ingredients:

• 8–12 oz turkey leg or wings
• Olive oil spray
• Garlic powder
• Onion powder
• Smoked paprika
• Cajun seasoning
• Liquid smoke (optional)

Instructions:

1. Season and marinate overnight.
2. Bake at 375°F for 90–120 minutes
3. Broil last 5 minutes for color.

Protein Baked Mac & Cheese

Real baked mac. Just calculated, not careless.

Ingredients:

• 5 oz cooked protein pasta
• 4 oz 2% milk
• 2 oz low-fat shredded cheddar
• 4 oz fat-free cottage cheese (blended)
• 2 oz whole egg
• Seasonings: smoked paprika, garlic powder, salt

Instructions:

1. Mix all ingredients until evenly coated.
2. Bake at 375°F for 25–30 minutes.

Per Serving Macros:

• Calories: 280
• Protein: 24–30g
• Carbs: 28g
• Fat: 9g

Cornbread Protein Dressing

Still deep in tradition. Just structured.

Ingredients:

• 4 oz cornbread, crumbled
• 2 oz diced celery & onion mix
• 2 oz cooked shredded chicken breast
• 4 oz low-sodium chicken broth
• 4 oz egg whites
• Seasonings: poultry seasoning, sage, black pepper

Instructions:

1. Sauté 2 oz celery/onion mix.
2. Mix cornbread, chicken, sautéed veggies.
3. Stir in egg whites and broth.
4. Bake at 350°F for 30–40 minutes.

Per Serving Macros:

• Calories: 210
• Protein: 18g
• Carbs: 21g
• Fat: 6g

For more recipes like this, visit the MMB Foods.
If you’re trying to gain or maintain weight, check out my guide on why some people can’t gain weight.

MMB High-Protein Cookies

Dry Ingredients

• 3.5 oz almond flour
• 0.7 oz psyllium husk powder
• 0.9–1.1 oz whey protein (isolate or blend)
• 0.6 oz powdered peanut butter
• 0.05 oz salt (¼ tsp)
• 0.04 oz baking soda (¼ tsp)

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Wet Ingredients

• 1.9 oz light butter
  or 1.6 oz coconut oil (melted, not hot)
• 1.9 oz 0-cal granular sweetener (monk fruit/erythritol blend)
• 0.18 oz molasses (about 1 tsp)
• 1.75 oz whole egg
• 0.18 oz vanilla extract

Mix-Ins

• 1.4 – 1.8 oz dark chocolate chips (or sugar-free)

Optional:

• 0.2 – 0.3 oz milk or water (only if dough is too thick)

Instructions

1. Preheat oven to 350°F. Line a baking sheet with parchment paper.
2. In a large bowl, combine:
   • Almond flour
   • Psyllium husk
   • Protein powder
   • Powdered PB
   • Salt
   • Baking soda
3. In another bowl, whisk together:
   • Butter or coconut oil
   • Sweetener
   • Molasses
   • Egg
   • Vanilla
4. Combine wet and dry ingredients until a thick dough forms.
   Add 0.2–0.3 oz milk/water only if too dry (psyllium thickens fast).
5. Fold in chocolate chips.
6. Scoop ~1.05 oz dough per cookie (about 2 tablespoons).
   Flatten slightly.
7. Bake for 8–10 minutes until edges are set and lightly golden.
8. Let cool on the tray for 5 minutes before transferring.

Macros (Per Cookie)

• Calories: ~140
• Protein: ~9g
• Carbs: ~7g (net ~4–5g with sugar-free chips)
• Fat: ~8g