THE PESACH PLAN
MEAL
EREV
PESACH
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
DAY 8
3 tblsp matzah meal
(made into
matzah meal
porridge)
175 ml yogurt
1 banana
1 mediumsize piece
matzah* or 3
matzah crackers
1 boiled/
poached/
scrambled
egg
1 pear
3 tblsp matzah meal
(made into
matzah meal
porridge)
175 ml yogurt
2 medium
plums
1 mediumsize piece
matzah* or 3
matzah crackers
60g smoked
salmon/ trout
Small bunch
of grapes
Pesach
smoothie:
Blend together:
3 tblsp matzah meal
½ cup yoghurt
½ cup fat-free
or low-fat
milk
1 small banana
1 handful ice
1 mediumsize piece
matzah* or 3
matzah crackers
1 boiled/
poached/
scrambled
egg
1 apple
3 tblsp matzah meal
(made into
matzah meal
porridge)
1 cup fat-free
milk
Small bunch
of grapes
1 mediumsize piece
matzah* or 3
matzah crackers
3 tblsp cottage cheese
1 peach
2 plums
1 tblsp nuts
1 apple
175ml yoghurt
2 medium
plums
30g cheese
Small bunch
of grapes
1 tblsp nuts
2 naartjies
30g cheese
2/3 cup papaya
175ml yoghurt
1 peach
1 tblsp nuts
2 plums
175ml yoghurt
YOMTOV
MEAL
(see
guidelines
YOMTOV
MEAL
(see
guidelines
3 baby boiled
potatoes
1 tin tuna
Unlimited: All
vegetables/
salad
1 tblsp mayo
1 mediumsize piece
matzah* or 3
matzah crackers
2/3 chicken
breast
Unlimited: All
vegetables/
salad
2 tblsp salad
dressing
1 sweet potato
60g smoke
salmon/ trout
and 2 tbslp
cottage
cheese
Unlimited: All
vegetables/
salad
1 tsp olive oil
and approx 1
tsp balsamic
vinegar
3 baby boiled
potatoes
60g feta
Unlimited: All
vegetables/
salad
2 tblsp salad
dressing
YOMTOV
MEAL
(see
guidelines
YOMTOV
MEAL
(see
guidelines
1 banana
175ml yoghurt
BREAKFAST
DAY 1
1 mediumsize piece
matzah* or 3
matzah crackers
¼ avo
1 mediumsize piece
matzah* or 3
matzah crackers
5ml margarine
1 mediumsize piece
matzah* or 3
matzah crackers
1 tsp jam and
2 tblsp fatfree cottage
cheese
1 mediumsize piece
matzah* or 3
matzah crackers
2 tblsp
chopped
herring
1 mediumsize piece
matzah* or 3
matzah crackers
1 Kiri Cheese
2 naartjies
175ml yoghurt
1 cup watermelon
175ml yoghurt
2ND NIGHT
SEDER
YOMTOV
MEAL
(see
guidelines)
270g hake
5ml oil (for
cooking)
Unlimited: All
vegetables/
salad
90g beef
5ml oil (for
cooking)
Unlimited: All
vegetables/
salad
1 chicken
breast
5ml oil (for
cooking)
Unlimited: All
vegetables/
salad
180g salmon
5ml oil (for
cooking)
Unlimited: All
vegetables/
salad
YOMTOV
MEAL
(see
guidelines
YOMTOV
MEAL
(see
guidelines
175ml yoghurt
Pesach is
over, but still
try to keep to
a healthy,
balanced
meal!
MIDMORNING
LUNCH
AFTERNOON
SNACK
SUPPER
1ST
NIGHT
SEDER
YOMTOV
MEAL
(see
guidelines)
* NOTE: Medium-sized piece of
matzah is the size of a Rakusen’s
piece (approximately 20g) JL
86 JEWISH LIFE
ISSUE 82
Lila Bruk is a registered dietician and nutritional consultant in private practice at Lila
Bruk & Associates in Johannesburg. She holds a Masters in Nutritional Sciences
through the University of Stellenbosch. Her main areas of interest includ e nutritional
management of lifestyle diseases (including diabetes, insulin resistance and heart disease), glycaemic index, food allergies, post-operative nutrition, sports nutrition, adolescent body image and digestive and gastrointestinal disorders (eg, Crohn’s disease,
Irritable Bowel Syndrome).Visit www.lilabruk.co.za for more info.
PHOTOGRAPH: SUPPLIED
OPTIONAL EXTRA: 1 FRUIT