Think outside the (macaroni and cheese) box
- 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.
- Veggie Burgers- Dr. Praeger’s or Morning Star are good selections.
- Omelettes- They are not just for breakfast anymore. Get creative by making a shakshuka (Israeli style) for example.
- 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.
- Reduced Fat Peanut Butter- Spread onto an apple, celery sticks or baby carrots for a delicious snack/mini meal.
- 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.
- 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 treat if needed
*Remember, you can NOT make up all the calories of one day in a short time span.
Have an easy fast!