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Healthy Holiday Menus Under 600 Calories


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We all know the High holidays are filled with reflection, prayer and lots and lots of eating.  This September will essentially be a month of big meals.  There is no hard data on the average Rosh Hashanaha meal, but considering the challah, the honey, the meats, starchy sides and desserts it has got to rival those of Thanksgiving, which according to Caloric Control Council tops 4500 calories and 229 grams of fat.  That is more than double the average persons daily recommended calorie limit.  I know it is the holidays and we should be joyous and not think about fat and calories, but we are not just celebrating for one day, we have 9 of them!!!

So, go ahead and enjoy yourself on the first night and then consider lightening it up a bit for the other 8 holiday days.  If you are careful with serving sizes and plan to eat lots of veggies you can keep the calories down without missing any of the fun.  An average slice of challah will run you between 60 and 100 calories.  Excluding the challah, here are three menus to help you keep it light as we welcome in a new year.

600 Calorie Menu


Scallion Salmon Gefilte Fish with Wasabi Sauce

Sweet and Spicy Tomato and Pepper Chicken Stew

Sweet and Spicy Tomato and Pepper Chicken Stew

spiced broccoli rabe

Spiced Broccoli Rabe

Tropical Mango Sorbet

Tropical Mango Sorbet

500 Calorie Menu

cucumber gaspacho

Cucumber Gazpacho

Southwestern Turkey Breast and Green Chili Stuffing

Southwestern Turkey Breast and Green Chili Stuffing

Non Dairy Creamed Spinach

Watermelon Granita-Filled Lime Cups

Watermelon Granita-Filled Lime Cups

400 Calorie Menu

Pepper Tomato Soup

Hawaiian Huli Huli Chicken

Hawaiian Huli Huli Chicken


Simply Sauteed Green Beans

Simply Sauteed Green Beans

Non Dairy Creamed Corn

baked no sugar apple sauce

Baked Apple Sauce

 I hope you enjoy these light menus throughout this holiday season or really any time.  Please join me in thanking my assistant Dahlia Milech,  for composing these menus to meet our strict calorie criteria.  Dahlia lives in New York with her husband Jonathan and her dog Sammy. She is currently pursuing a Masters in Nutrition and Exercise Physiology at Teachers College, Columbia University. When she is not studying, she enjoys working out, traveling, and of course, cooking!

If you like these menus and want to see more like them for other holidays, comment below.

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About Tamar Genger MA, RD


Tamar lives in New York and is the mother of three amazing children, a Registered Dietitian, professor of Nutrition, and as you can probably guess, a foodie! Tamar loves to travel with her family and visits kosher restaurants wherever she goes. Although she loves the sights, she spends more time talking about the restaurants and food she ate! As a mom and a nutritionist, Tamar tries to balance her passion for healthy cooking with her insatiable desire for chocolate!




5 Responses to Healthy Holiday Menus Under 600 Calories

  1. avatar says: Ahuva

    This is an awesome post! With so many heavy YT meals, it is good to have some ideas about how to lighten it up.

  2. I love all of these “light” ideas!! Will be passing this along to anyone I know who is making yom tov meals!

  3. All of these recipes sound great! It’s always a challenge to find light, yet elegant recipes for Yom Tov.

  4. avatar says: libarab

    Please definitely post more light menus that help to diet without feeling deprived on yom tov and Shabbos

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