If you’ve made a commitment to losing weight, Passover can present a challenge. Since Medifast Meals don’t meet kosher-for-Passover requirements, you will need to consider another way to achieve health during this time.
With the help our Passover Meal Plan, you’ll be able to observe the holiday while maintaining your healthy eating regimen. Instead of focusing on losing weight this week, concentrate on maintaining your weight and resume weight loss once Passover has ended. Though this is not a plan designed for fat-burning, you’ll still practice many of the healthy habits you’re already following on the Medifast Program, such as portion control. Instead of eating the Medifast Meal replacements and Lean & Green Meals, you will be eating a balanced meal plan of healthy foods including many Passover staples(with a healthier twist).
Here are some tips to keep in mind to stay healthy during Passover:
- Stay well hydrated to keep your metabolism going and prevent cravings.
- Engage in physical activity to burn off any extra calories eaten.
- Get adequate sleep to help regulate the hormones that affect your appetite.
- Eat small meals and healthy fuelings throughout the day to prevent overeating later.
- Prepare vegetable side dishes such as salad, sautéed broccoli and cauliflower, grilled asparagus, and roasted mini-peppers.
- Use ground nuts as a nutrient-rich alternative to potato starch in recipes.
- Use egg substitute or egg whites instead of whole eggs.
- Eat high-fiber starches, such as whole wheat matzo, quinoa, and potatoes with the skin on.
- Reduce the amount of sugar in baked goods by a third without compromising taste.
- Use cooking spray or vegetable broth instead of oil or margarine when sautéing.
- Focus on whole foods instead of processed or packaged foods.
- Remember: leftovers taste great, too, so you needn’t eat it all at one sitting.
When Passover is over, you can resume the 5 & 1 Plan, and since you continued practicing healthy habits, it should be easy to get right back on track! See a sample menu and recipes below, with more recipes here! Happy Pesach!
Sample day during Passover:
Breakfast: Spinach Matzo Brei*; ½ cup grapes; 1 cup low-fat yogurt
Healthy Fueling: 1 Creamy Deviled Egg*
Lunch: 3 ounces grilled salmon; 1 cup cooked asparagus; 1 cup low-fat milk; ½ cup pineapple chunks
Healthy Fueling: 1/3 cup Warm Fruited Quinoa*
Dinner: 3 ounces grilled chicken breast; ½ medium baked sweet potato; ½ cup steamed broccoli
Healthy Fueling: 1 whole-wheat matzo cracker
Spinach Matzo Brei
1 Starch | ¼ Protein | 1.5 Vegetable | 2 Fat
Prep time: 5 minutes Cook time: 10 minutes Yield: 2 servings
2 tsp olive oil
½ cup onions, chopped
1 tsp fresh garlic, chopped
2 cups baby spinach
2 whole-wheat matzo crackers
2 egg whites
2 tsp olive oil (additional)
Salt and pepper to taste
- Heat oil in a large nonstick pan over medium heat until hot. Add onions and garlic, and sauté until onions are translucent.
- Stir in spinach and continue cooking for about one to two minutes, until spinach wilts. Season with salt and pepper. Put on a plate and set aside.
- Break up the matzos slightly, and soak in a bowl of cold water for 1-2 minutes until soft. Drain the matzos and squeeze out the water. Combine the matzo in a bowl with egg and egg whites. Season with salt and pepper.
- In the same pan you used to cook the onions, heat additional oil over medium-high heat. Add the matzo and egg mixture, cooked onions, and spinach, and scramble, stirring constantly until eggs are cooked.
- Divide between two plates.
Per Serving: 250 calories | 12g fat | 26g carbohydrates | 5g fiber | 12g protein
Creamy Deviled Eggs
1 Healthy Fueling or 1 Fat | ¼ Protein
Prep time: 15 minutes Yield: 12 servings
12 hard-boiled eggs
¼ cup diced red onion
¼ cup nonfat Greek yogurt
1 tablespoon lime juice
1/4 teaspoon garlic powder
1/4 teaspoon cumin
Salt to taste
Paprika for garnish
- Cut boiled eggs in half lengthwise.
- Scoop out yolks and mash them together with avocado.
- Add onions, yogurt, lime juice, garlic powder, cumin, and salt.
- Put mixture back into egg whites.
- Garnish with paprika.
Per Serving: 110 calories | 8g fat | 2g carbohydrates | 7g protein
Warm Fruited Quinoa
1 Starch | 1/3 Fruit or 1 Healthy Fueling
Prep time: 5 minutes Cook time: 15 minutes Yield: 6 servings
1 cup quinoa (will yield 2 cups cooked)
2 cups water
½ cup diced peaches
½ cup diced plums
1 tsp cinnamon
- Rinse the quinoa in water using a strainer.
- Add the quinoa to the two cups water in a medium saucepan. Bring to a boil, reduce heat, and simmer gently for five minutes.
- Add the peaches, plums, and cinnamon. Simmer until the water has absorbed and serve.
Per Serving: 110 calories | 2g fat | 20g carbohydrates | 2.5g fiber | 4g protein
April 11, 2014 at 11:16 am
Thank you for these! But it’s even harder for Ashkenazi vegans – so I follow Sephardic rules and keep track of my protein and carbs and calories…c’est la vie of a Jewish vegan!!
April 13, 2014 at 10:48 am
Thanks for the ideas I am so regamented. Reached my goal a long time ago but go on medi once in awhile need to go onto lose like 5 pounds.
April 24, 2014 at 5:23 pm
Thats awesome! Good for u!!!
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