TIP SHEET

 

 Passover and The F-Factor Diet may seem like a difficult challenge. How can Passover observant F-Factor devotees survive without our beloved foods like GG crackers, Bran Buds, and 20/20 Fiber/Protein Powders for 8 days?  Happily and without sacrifice—we wouldn’t have it any other way. With the many delicious fruits, vegetables, nuts, lean protein, and some additional starchy veggies you will survive!

 

Packing on pounds over Passover does not have to be your fate this year – This is a holiday that is full of joy, love, and freedom if you let it be. Let your body and mind tell you what it needs, wants, and can do without.

• Think ahead about the foods that you want to splurge ahead of time. One or two splurges will not lead to weight gain.

 

Save the drama for the Seder – When it comes down to it, the biggest impact Passover has on your F-Factor meal plan is that you can’t eat high fiber crackers and cereal. Besides that, the F-Factor diet is made up of mostly foods like lean proteins and non-starchy vegetables, which can easily be prepared in a Passover-friendly manner.

• The important thing to keep in mind? Ensure that you get in as much fiber as possible from other sources, like high fiber fruits and non-starchy vegetables.
• As is the case for all holidays, enjoy the company and the ambiance, rather than turning to food for your holiday pleasure.

 

Plan ahead before the Seder – Bearing in mind that we don’t usually sit down to a four-course meal around midnight, it is especially important to make a concentrated effort when choosing which foods to eat before the Seder.

• Have a small healthy snack, like zen basil seed pudding or a ½ cup of low-fat cottage cheese with 1 cup of raspberries.
• You should aim for a snack that contains at least 5 grams of fiber and protein, which will keep you from being ravenous during the long night ahead.

 

Give yourself time to feel full – It takes the brain anywhere between 10 to 45 minutes to send satisfaction signals. Slow, mindful eating can provide more pleasure for fewer calories, partly because it stimulates your taste buds and olfactory system.

Know and keep in mind that there are usually enough calories during the meal part of the Seder alone to count for a full days’ worth of food.

 

Outsmart the buffets – Don’t be first in line. You don’t want to leave yourself time for seconds, and this way you can survey the buffets before you choose what you are going to have.

• Try to use a salad plate for your entrée and a saucer plate for dessert. Studies have shown that people eat more simply because more is on their plate. If a smaller plate is used, the difference in hunger is minimal.
• Imagine your dinner plate as a peace sign, the two side portions are each 35 percent and the bottom is 30 percent. Put lean protein on the bottom and two servings of non-starchy vegetables for the larger sections.

 

Practice the three-bite method – If you look forward to that decadent piece of Passover cake all year long, don’t deny yourself. Take a small slice and practice the three-bite rule.

• Studies show that people always rate the first and last bites as being the best. Three bites give you a first, middle and last, which is all you need to appreciate a dessert completely.
• Another idea: contribute a low-fat dessert to the Seder or meals such as sugar-free meringues or homemade “banana ice cream,”.

 

Keep your food journal – Writing down what you eat can significantly improve your weight loss success – A 2008 study[1] from Kaiser Permanente’s Center for Health Research found that out of 1,700 dieters, those who documented their food and drink intake and exercise every day lost twice as much over six months as people who did so occasionally or not at all.

 

Go right back to normal meal plan – Holidays are days—not weeks, not months. Treat them that way. Enjoy yourself on a particular holiday, but then go right back to your normal healthy eating plan that combines protein and fiber at every meal.

 

Exercise less, but more frequently – Exercising in short sessions throughout the day could reduce the amount of time that you have available for snacking. Exercises such as climbing up your stairs, or speed walking around the block or in the parking lot at work are all great ideas.

[1] Kaiser Permanente. “Keeping A Food Diary Doubles Diet Weight Loss, Study Suggests.” ScienceDaily. ScienceDaily, 8 July 2008. <www.sciencedaily.com/releases/2008/07/080708080738.htm>

DIET PLAN

 

 In order to keep with the Jewish laws and customs of Passover while still following the high fiber F-Factor guidelines, you can have up to 2 full sheets of high fiber matzo (≥4g of fiber and ≤8g net carbs) or 1 full sheet of whole wheat matzo per day (see shopping list). Otherwise, focus on incorporating plenty of non-starchy vegetables (don’t forget—raw, steamed or oil-free grilled, non-starchy vegetables are a free food!) and lean proteins to help keep you full and satisfied.

 

BREAKFAST – Choose 1 of the options below

Option #1: Chia/ Basil Seed Fruit Parfait

• 1 cup of 1% cottage cheese or nonfat Greek yogurt
• 1 serving of fresh fruit (see page 7)
• 2 Tbsp chia seeds or basil seeds
• Truvia, cinnamon to taste (optional)

Option #2: Morning Toast

• 1 sheet of high fiber matzo, ½ sheet of whole wheat matzo or high fiber “bread” (see recipe packet) with “Tanya’s Passover Toppers” breakfast choice (see page 6)
• 1 serving of fruit (see page 7)

Option #3: Morning Omelet

• Egg white omelet loaded with high fiber non-starchy vegetables (spinach, kale, peppers, onions, mushrooms, broccoli, etc.)
• 1 serving of fruit (see page 7)
• 1 sheet of high fiber matzo, ½ sheet whole wheat matzo (*optional)

Option #4 Pancakes

• Sweet Crepe (see recipe packet), Savory Crepe (see recipe packet), Coconut Pancake/Waffle (see recipe packet)

Option #5: Smoothie

• 6 oz plain nonfat Greek yogurt or unsweetened almond milk
• 3/4 cup mixed berries
• ¼ frozen banana
• 2 Tbsp Chia or Basil Seeds

Beverage options:

Water (feel free to add lemon slices or flavor enhancers to your water), seltzer or sugar-free beverages, tea or coffee

LUNCH – Choose 1 of the options below.

Option #1: F-Factor Salad

• Use mixed greens, spinach, arugula, or romaine as the bulk, and add lots of high fiber non-starchy vegetables (broccoli, carrots, tomatoes, beets, cucumbers, celery, artichokes, cauliflower, jicama, cabbage, Brussel sprouts, etc.)
• Lean Protein: Women 3-4 oz protein, Men 6-8 oz protein (see pages 7 & 8)
• F-Factor Vinaigrette Dressing (mix balsamic vinegar, mustard, and 1-2 tsp parmesan cheese)

Option #2: Protein and Veggies

• Lean Protein: Women 3-4 oz protein, Men 6-8 oz protein (see pages 7 & 8)
• Cooked Non-Starchy Vegetables

Beverage options:

Water (feel free to add lemon slices or flavor enhancers to your water), seltzer or sugar-free beverages, tea or coffee

SNACK – Choose 1 of the options below

 

Option #1:  Fruit and Protein – One serving of fruit (1 cup of mixed berries, 2 small dried figs, 1 small apple) with one of the following:

• 1-2 ounces low-fat cheese
• ½ ounce nuts (25 pistachios or 12 almonds)
• ½ cup 1% cottage cheese or nonfat plain Greek yogurt + 2 Tbsp chia or basil seeds

Option #2: Veggies and Dip – One cup raw vegetables (carrots, celery, peppers, cherry tomatoes) with 1/2 cup Green Goddess yogurt dip

• To make Green Goddess Yogurt Dip, blend or mix nonfat plain Greek yogurt with lemon juice, fresh herbs, garlic, salt & pepper. Once well combined fold in minced cucumber

Option #3: Tanya’s Toppers – 1 serving Flaxseed Crackers (see recipe packet), 1 full sheet of high fiber matzo or ½ whole wheat matzo with “Tanya’s Passover Toppers” snack choice (see page 6)

Option #4: Basil Seed Truffles (see recipe packet) – 2 truffles

Option #5: Weightless cookies zero – 6-10 cookies

Beverage Options:

Water (feel free to add lemon slices or flavor enhancers to your water), seltzer or sugar-free beverages, tea or coffee

DINNER – Choose from 1 of 3 appetizer options to have with the entrée option below.

Appetizers

Option #1: Salad – Side salad with dressing on the side, fresh lemon, or the “F-Factor Vinaigrette Salad Dressing” (mix balsamic vinegar, mustard, and/or parmesan cheese)

Option #2: Soup – Broth-based vegetable or chicken soup

Option #3: Cold appetizer – Tuna tartar, gefilte fish, smoked salmon or crudo

Entrée: Protein and vegetables  – Women 3-4 oz protein, Men 6-8 oz protein with non-starchy

Vegetables (broccoli, carrots, tomatoes, beets, cucumbers, celery, asparagus, brussels sprouts, zucchini, etc).  Remember: When a vegetable is steamed or grilled without any oil, eat the whole portion. When a vegetable is sauteéd, eat half the portion.

Beverage Options:

Water, red or white wine, spirits with no calorie mixers, seltzer or sugar-free beverages,  decaf coffee, or herbal tea

DESSERT (OPTIONAL) – Choose 1 of the following

• Four Chocolate dipped Strawberries
• Dark Chocolate Square (1 piece)
• Sugar-Free Hot Chocolate
• ½ cup of berries
• Sugar-free Jell-O + 2 Tbsp light whipped cream
• Say Cheese diet cheesecake (1/2 cake)
• 10 almonds or 20 pistachios
• Sugar-free lemon meringues (see recipe packet)
• 1 basil seed truffle
• 2 weightless cookies zero

TANYA’S PASSOVER TOPPERS

Breakfast Toppers:

• Women 3-4, Men 6-8 egg whites or egg beaters (scrambled, hard-boiled or as an omelet) made with your favorite vegetables and 1-2 oz. light cheese or low-fat/fat-free cheese
• Women 3-4, Men 6-8 slices of lox with light cheese or nonfat cream cheese and topped with onion and tomato (optional)
• Women ½ cup, Men 1 cup low-fat cottage cheese or nonfat plain Greek yogurt for a sweet bite; use a packet of Truvia or non-nutritive sweetener of choice & cinnamon to taste. For a savory flavor, spread the cottage cheese on the crackers and top with tomato slices.
• 2-3 Tbsp powdered peanut butter or 1 tbsp nut butter and 1 Tbsp. sugar-free jelly

Lunch Toppers:

• High Fiber Matzo Pizza: Women ½ cup, Men 1 cup, 1% cottage cheese or low-fat mozzarella, tomato sauce, sprinkle parmesan cheese and oregano to taste, microwave 1-2 minutes.
• Women 3-4 oz, Men 6-8 oz of chicken, turkey breast or roast beef (Optional: lettuce, tomato, mustard)
• Women 3-4, Men 6-8 slices of lox with light cheese or non-fat cream cheese and topped with onion and tomato (optional)
• Women ½ cup, Men 1 cup tuna, egg, or chicken salad (made with low-fat mayonnaise) with lettuce and tomato

Snack Toppers:

• Women ¼ cup, Men ½ cup 1% cottage cheese, tomato sauce, sprinkle parmesan cheese and oregano to taste, microwave 1-2 minutes
• Women 1-2 slices, Men 2-3 slices of lox with light cheese or low-fat/nonfat cream cheese (Optional: topped with onion and tomato)
• Women ¼ cup, Men ½ cup tuna in water, egg white, or chicken salad (made with ½-1 Tbsp low-fat mayonnaise)
• Women: 1-2 oz., Men: 2-3 oz. of chicken, turkey breast or roast beef (Optional: lettuce, tomato, mustard)
• Light cheese/ cream cheese with either sugar-free jelly or tomato slices
• 2 Tbsp. powdered peanut butter or 1 Tbsp nut butter and 1 Tbsp sugar-free jelly
• F-Factor Onion/Veggie Yogurt Dip – Mix 2 (6-oz) container yogurt, ½ packet of onion dip mix or vegetable soup mix, 1 Tbsp low-fat mayo, 1-2 Tbsp water and 1 box frozen chopped spinach (defrosted squeezed dry with paper towel) (makes 2 servings)
• The F-Factor Diet “Cucumber Dip” (to make, mix non-fat Greek yogurt, minced cucumber [peeled and seeded], lemon juice, parsley or dill, and salt and pepper to taste.)

SUGGESTED SHOPPING LIST

Please check labels to confirm each product is Kosher for Passover

High Fiber Sources – 2 full sheets of high fiber matzo (≥4g of fiber and ≤18g net carbs) or 1 full sheet of whole wheat matzo per day

• Aviv Wheat Bran Matzo (110 claories, 19g carbs, 4g fiber (2x/day)
• Osem High Fiber Matzo – 120 calories, 25g carbs, 7g fiber (2/day)
• Jerusalem High Fiber Matzo – 120 calories, 25g carbs, 7g fiber (2/day)
• Yehuda Light Whole Wheat Bran Matzo – 90 calories, 22g carbs, 4g fiber (2/day)
• Gluten-Free Rabbi Kestenbaum Oat Matzo – 109 calories, 19.8g carbs, 3.5g fiber (1/day)
• Yehuda Ancient Grain Organic Spelt Matzo – 100 calories, 23g carbs, 3g fiber (1/day)
• Yehuda Matzo Whole Rye Flour – 97 calories, 25g carbs, 4.8g fiber (1/day)
• Yehuda Whole Wheat Matzo – 100 calories, 23g carbs, 3g fiber (1/day)
• Manischewitz Whole Wheat Matzo- 110 calories, 21g carbs, 3g fiber (1/day)
• Streit’s Whole Wheat Matzo – 110 calories, 23g carbs, 4g fiber (1/day)
• Streit’s Whole Wheat Matzo Meal (¼ cup) – 130 calories, 27g carbs, 4g fiber (1/day)
• Chia Seeds (1 Tbsp) – 6g carbs, 5g fiber
• Basil Seeds (1 Tbsp) – 7g carbs, 7g fiber
• Psyllium Husk Powder (1 Tbsp) – 8g carb, 7g fiber
• Coconut Flour (2 Tbsp) – 9g carbs, 6g fiber
• Almond Flour (¼ cup) – 5g carbs, 3g fiber
• Flaxseed Meal (2 Tbsp) – 4g carb, 3g fiber
• Full N Free Flour – 14g carbs, 4g fiber

Yogurt/Eggs/ Cheese – 3g of fat or less per oz

• Greek yogurt, plain non-fat or light
  • Norman’s
  • Gevina Farms
  • Mehadrin
• Eggs / Liquid egg whites
• Tnuva Light (Edam, Swiss, Muenster, Feta)
• Miller’s- 50% less fat – Low moisture Part-skim mozzarella
• Haolam – Reduced fat, American Cheese slices
• Emek – Light
• Parmesan cheese, grated
• Low Fat cottage cheese (J&J, Mehadrin)
• Farmer’s Cheese
• Cream cheese lite or low-fat (J&J)
• Schmerling- Light Cheese Spread Wedges

Deli Meat – 3g of fat or less per oz

• Sliced Turkey Breast
• Sliced Chicken Breast
• Sliced Roast Beef

Poultry

• Chicken/ Turkey/ Duck/ Goose/ Cornish Hen (no skin)
• Ground chicken breast
• Ground turkey breast (90% lean or higher)

Beef – trimmed of fat

• Steak (Hanger, Flank, Filet split, Minute, Shoulder, Skirt, “tenderloin”, “filet mignon”)
• Lean beef (90% lean or higher)
• Roasts (Shoulder, chuck, minute, fresh, silvertip)

Lamb/Veal/Bison

• Lamb (Roast, Chop, Leg)
• Veal (Chop, Leg)
• Bison

Fish – Fresh or frozen, no breaded varieties

• Salmon (canned or fresh)
• Tuna (canned in water or fresh)
• Cod
• Flounder
• Haddock
• Halibut
• Herring (Smoked or un-creamed)
• Lox (smoked salmon)
• Branzino
• Sardines
• Anchovies
• Sole
• Snapper
• Trout
• Gefilte Fish

Fruit – Fresh, frozen, or canned in water. Limit to one serving per day

• Raspberries (1cup)
• Blackberries (3/4 cup)
• Strawberries (1 ¼ cup)
• Blueberries (3/4 cup)
• Apple (1 small)
• Pear (1 small)
• Kiwi (1 medium or 2 small)
• Melon (1 cup)
• Papaya (1 cup)
• Dried Fruit (prunes, figs, dates) (2-3 small)
• Mango (½ medium)
• Grapes (17 small)
• Banana (4 oz. or half a large)
• Cherries (12)
• Pomegranate seeds (½ cup)
• Pineapple (½ cup)
• Orange (1 medium)

Non-Starchy Vegetables – Fresh, frozen, or canned in water

• Amaranth leaves
• Artichokes/ artichoke hearts
• Asparagus
• Baby corn
• Bamboo shoots
• Bean sprouts
• Beans (green, wax, Italian, yard long)
• Beets
• Broccoli/Broccoli Rabe
• Broccoli slaw
• Brussels Sprouts
• Cabbage/Bok Choy
• Cauliflower
• Cauliflower Pizza (D2B)
• Carrots
• Celery
• Chayote
• Cucumber
• Daikon
• Eggplant
• Fennel
• Greens (kale, collard, chard)
• Green/string beans
• Gourds
• Hearts of Palm
• Jicama
• Kale
• Kohlrabi
• Leeks
• Lettuce
• Mixed vegetables without starchy vegetables, legumes, pasta
• Mushrooms, all kinds, fresh
• Okra
• Onions
• Packaged Cole slaw (no dressing)
• Peppers (Red, yellow, green)
• Rutabaga
• Sugar snap peas/pea pods
• Tomatoes/fresh, canned, or in no-sugar-added sauce
• Tomato/vegetable juice
• Turnips
• Radishes
• Sauerkraut drained and rinsed
• Scallions/Chives
• Spinach
• Squash (Summer varieties: yellow, pattypan, zucchini, spaghetti, crooked)
• Swiss Chard
• Water chestnuts

Highest Fiber Kitniyot – stick to one serving up to 2-3x during Passover

• Green peas (½ cup, cooked): 15g carbs, 5g fiber
• Chickpeas (½ cup, cooked): 15g, 5g fiber
• Edamame (1 cup, cooked): 15g carbs, 8g fiber
• Lentils (1/3 cup, cooked): 15g, 5g fiber

Baking/Cooking Ingredients and Condiments

• Cooking oil sprays (olive oil, canola oil)
• Lemons/limes (or bottled juice)
• Mustard (yellow, Dijon, spicy)
• Salsa
• Sauerkraut
• Tomato Sauce (Gefen, Rao’s, or homemade, no sugar added)
• Vinegar (Balsamic, Apple Cider, Red Wine, Rice Wine)
• Unsweetened almond or cashew milk
• Horseradish (Golds)
• Cocktail sauce (Golds)
• Sugar-Free Strawberry Spreadable Fruit (Lieber’s)
• Smooth Roasted Almond Butter (Manischewitz)
• Lite Mayo (Unger’s or Gefen)

Dessert/Snack

• Say Cheese Diet Cheesecake
• Sugar-free chocolate syrup (Gefen)
• Sugar-free Jell-O
• Sugar-free chocolate pudding (Lieber’s)
• 20 pistachios or 12 almonds
• Bittersweet 72% chocolate (Schmerlings) keep to 50 calories or less serving
• Sugar-free meringues
• Weightless cookies zero