Healthy Passover Meal Plan

Even though we can’t eat any leavened bread on this sacred holiday, it doesn’t mean there aren’t still plenty of starchy, high calorie foods lurking around the kitchen. From chocolate covered Matzo to coconut Macaroons, the amount of high, yet empty, calorie foods available on Passover can leave you feeling bloated and guilty by the time its over. This year instead of succumbing to all the tasty treats, follow a plan of action to ensure you stay on track for the whole 8 days.

Here is our official NY Nutrition Group Passover Meal Plan right at your finger tips. Are you up for the challenge?…

Breakfast:
1) 1 egg + 2 whites scrambled
1 oz of low-fat mozzarella cheese
2 thin slices of tomato
1/2 sheet whole wheat matzo
or
2) 6 oz plain Greek yogurt
1 cup of raspberries or blueberries
2 tbsp of chopped walnuts
1 tsp of honey

Lunch:
1) Chopped salad with lettuce, tomatoes, cucumbers, carrots, artichokes
1/2 avocado
4 oz grilled chicken or salmon or lean turkey burger
1/2 cup black beans
1/2 sheet whole wheat matzo
or
2) 1/2 sheet matzo with 4 slices turkey, 2 tbsp of hummus, lettuce and tomato
8 ounces of matzo ball soup (1 small matzo ball) carrots/celery/onion

Snack:
1) Apple with 1 ounce of low-fat cheese or 10 raw almonds
or
2) 1/2 sheet matzo with 4 ounces low-fat ricotta (or cottage) cheese and 1/2 sliced pear or 1 sliced fresh fig

Dinner:
4-5 ounces white-meat poultry (chicken breast, lean ground turkey) fish (Salmon, Tuna, Cod, Tilapia, Etc) or lean beef (at least 90% lean ground, sirloin, tenderloin)
2 cups of israeli salad with 1 tbsp of light vinaigrette or 1 cup lightly sauteed veggies (spinach, kale, brussel sprouts, zucchini, eggplant, mushrooms, etc)
1/2 baked sweet potato or 1/2 cup of cooked quinoa
2 tsp of oil

Nick VanMeter