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.

Fasting Guidelines

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:

1. One complete approved meal
2. Up to 3 fruits
3. 1 snack
4. 1 treat if needed

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

Have an easy fast!

CLICK HERE for the PDF