A Sample Kosher Meal Plan

Here is what a client who keeps kosher might plan to eat in a day:

Breakfast

  • High fiber cereal (like bran flakes, muesli, porridge, etc)
  • 6 to 8 ounces skimmed milk + 1 tsp sugar
  • 6 to 8 ounces fruit juice
  • Mug tea/coffee

Mid-morning Snack

  • Handful mixed nuts
  • Low fat / low sugar yogurt
  • Drink

Lunch

  • Sandwich: 2 slices homemade or kosher certified bread
  • Homemade or kosher certified olive-oil based mayo spread
  • 2 slices of chicken, turkey or beef lunch meat
  • Mixed salad with sunflower seeds
  • Smaill piece of fruit
  • Drink of choice

Mid-afternoon Snack

  • 2 oatcakes
  • 2 ounces kosher cheese
  • Item fruit
  • Drink

Evening Meal

  • Chicken breast or lean meat or white fish
  • Basmati rice, quinoa or couscous, pasta or potatoes
  • Any vegetable or small side salad

Evening Snack

  • 2-3 oatcakes with low fat Philadelphia brand cream cheese
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