Enjoy delicious Shabbos meals without derailing your health goals. Discover tips for mindful eating, Shabbos menu ideas, and strategies for staying on track.
Shabbos, a time for rest, relaxation, and family, often involves a bounty of mouth-watering food. While indulging in these special meals is undoubtedly a highlight of Shabbos, it can sometimes feel challenging to maintain healthy eating habits. But with a few practical strategies, you can savor the full Shabbos experience without derailing your goals.
Prioritize Protein
Protein is essential for building and maintaining muscle mass. More importantly, it helps keep you feeling full and satisfied throughout the course of Shabbos.
- Fill Your Plate: Begin your Shabbos meal with a generous serving of lean protein. Chicken, fish, and all meats are excellent choices. This will help reduce overindulgence in other less nutrient-dense dishes that tend to be served at the Shabbos table.
- Plan Ahead: When planning your Shabbos menu, prioritize protein for all or most the courses and incorporate a variety of sources and flavors to keep your dishes exciting.
Navigating Challah and Dips
Challah and dips are the highlight of my Shabbos meal. After the whirlwind of Erev Shabbos preparations, when time seems to vanish, I finally get to sit down and enjoy some food! But knowing I have a full meal ahead, I try to pace myself with the challah and dips, so I don’t overdo the carbs and save room for the rest of the meal.
- Portion Control: Instead of mindlessly reaching for the challah basket, determine a reasonable serving size beforehand. Two slices are often sufficient to satisfy your cravings.
- Healthy Dip Alternatives: Opt for healthier dip options such as hummus, baba ghanoush, or a vibrant tomato dip. These alternatives offer delicious flavor while providing a nutritional boost and avoiding excessive mayo and vegetable oils.
Note: Make your own dips! It’s a cheaper alternative and allows you to control what goes inside.
Balancing the Feast
Shabbos is a time for enjoying a variety of flavors and culinary delights. To savor each dish without feeling overly stuffed, consider these tips:
- Variety and Substitutes: Include a diverse lineup of different veggies, beans, and legumes. Add chickpeas to your salads and make tasty sides by roasting your favorite vegetables. Utilize extra virgin olive oil over vegetable oils and substitute salt with savory spices to enhance the flavor.
- Mindful Portioning: Be mindful of your portion sizes of carbohydrate-rich dishes such as potato kugel and yerushalmi kugel and especially fried food. You don’t need to avoid these foods; just don’t overdo it! You’ll thank me on Motzei Shabbos!
Healthy Swaps
- Whole-grain alternatives: Consider using whole-wheat challah or other whole-grain options. Our family favorite is whole wheat sourdough!
- Reduced-sugar options: Explore lighter versions of traditional Shabbos desserts, such as fruit salad or a homemade sorbet (store-bought tends to have lots of added sugar).
Shabbos Menu Idea:
Warning: There is no potato kugel or Cholent on this menu. GASP!
Friday Night
- First course: Whole wheat sourdough, homemade garlic confit and tomato dip, and Moroccan salmon
- Soup: Turkey mushroom barley soup (save a piece of sourdough to dip in!)
- Main Course: Slow-cooked brisket, oven-roasted sweet potatoes and green beans, and a side of mixed rice.
- Dessert: Grapes, apple cobbler, & chamomile tea.
Shabbos Day
- First course: Whole wheat sourdough, homemade garlic confit and tomato dip, and sushi salad
- Main course: Grilled chicken breast, Sous Vide London broil, Mamilla salad, and broccoli kugel (mayo free)
- Dessert: Homemade mango sorbet and chocolate chip oatmeal bars.
The Rest of the Day
- Shalosh Seudos: Left overs! Moroccan salmon, Mamilla salad, and sushi salad
- Snacks: Fruit salad, pistachios, and popcorn
- Drinks: Flavored seltzer
Note: Use extra virgin olive oil & minimize salt! Try spicing things up with exciting spices!
Staying Active on Shabbos
While Shabbos is the “day of rest”, light physical activity can aid digestion and promote overall well-being.
- Post-Meal Stroll: Enjoy a leisurely walk after the meal to aid digestion and enjoy the fresh air.
- Stretching: Incorporate some simple stretching into your Shabbos routine. (With more time on my hands, I like to get a full 5-10 minute session right as I wake up.)
Flexibility and Long-Term Success
Remember that Shabbos is a time for rest, joy, and connecting with family. It’s crucial to approach Shabbos with flexibility and avoid strict restrictions.
- Embrace Imperfection: It’s okay to indulge a little more than planned on occasion. Long-term success comes from consistency and a balanced approach, not strict adherence to rigid rules.
- Focus on the Bigger Picture: If you find these tips too overwhelming, start with something small and try sticking to it. Small changes over the course of a long period can have dramatically positive effects on your health.
5 Tips for a Healthy Shabbos
- Prioritize Protein
Start your meals with a generous serving of lean protein, such as grilled chicken, fish, or brisket. Protein helps build muscle, keeps you full, and prevents overeating later in the meal. - Be Mindful of Challah and Dips
Challah and dips are a staple, but moderation is key. Limit yourself to one or two slices and choose healthy, homemade dips like hummus or tomato spread instead of mayo-heavy options. - Incorporate More Vegetables
Brighten up your table with a variety of salads, roasted vegetables, or dishes using legumes and beans. Swap vegetable oils for extra virgin olive oil and use flavorful spices to enhance the taste without excess salt. - Control Carbs and Fried Foods
Enjoy traditional Shabbos favorites like kugel or schnitzel, but keep portion sizes reasonable. Opt for baked versions of your favorite dishes and include whole-grain options when possible, like whole wheat challah or rice blends. - Stay Active and Hydrated
Incorporate light physical activity, like a post-meal stroll or stretching routine, to aid digestion and feel energized. Don’t forget to drink plenty of water throughout Shabbos to stay hydrated.
Final Thoughts
Shabbos can be a time of delicious food and cherished moments without compromising your health goals. By prioritizing protein, practicing mindful eating, and embracing flexibility, you can savor the beauty of Shabbos while maintaining a healthy and balanced lifestyle.
The content provided in this article is for informational and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician, registered dietitian, or other qualified health provider with any questions you may have regarding your health, nutrition, or fitness regimen.
