Ready to book your Personal Trainer?
Contact Us

9 Days Tips (Tisha B’Av)

Think outside the (macaroni and cheese) box

  1. Fish- make it exciting though. For example: make fish kabobs or fish burgers. Make a kani salad or even make your own sushi. Try a different type of fish instead of the typical salmon and tilapia.
  2. Veggie Burgers- Dr. Praeger’s or Morning Star are good selections.
  3. Omelettes- They are not just for breakfast anymore. Get creative by making a shakshuka (Israeli style) for example.
  4. Low Fat Cheese- You can make a spinach or broccoli sauté using PAM and add in reduced fat cheese; or take a baked potato, top with broccoli and add cheese on top to melt.
  5. Reduced Fat Peanut Butter- Spread onto an apple, celery sticks or baby carrots for a delicious snack/mini meal.
  6. Drink Your Protein- A cup of milk or a light yogurt can be a protein so make a smoothie using fruits and either milk or yogurt.
  7. Falafel- Dagim makes frozen falafel balls which are low in calories and fat. 4-5 balls count as a protein.

How DO you have your Mac and cheese?

Measure half a cup of pasta (after it is cooked), add 1-2 ounces reduced fat cheese and have a lot of veggies with it as a salad or added to the pasta itself.

Note: whole wheat pasta will keep you fuller than white pasta.

Before the fast:

  • Eat regularly throughout the day
  • Drink extra water throughout the day
  • Avoid salty foods such as sauerkraut, pickles, soy sauce, eggplant
  • Avoid spicing your food
  • You may have one extra serving of protein at dinner and one extra fruit
  • Good fruits to eat before a fast include watermelon, grapes, and pineapple

After the fast:

  • Drink 2 cups of water
  • This is your budget, preferably in this order but you may also switch the order if you wish:
    • One complete approved meal
    • Up to 3 fruits
    • 1 snack
    • 1 treat if needed


you can NOT make up all the calories of one day in a short time span.

If fasting half a day: 

When breaking your fast, start with either a breakfast meal or a lunch meal, and then move on to have the rest of the day’s food (minus the meal you skipped)

Have an easy fast!