7 Day Heart-Healthy Kosher Purim Meal Plan Outline

Here’s a structured outline for a 7-Day Heart-Healthy Kosher Purim Meal Plan that follows strict Kashrut rules and avoids pork, mushrooms, shrimp, shellfish, and tuna. The focus is on heart-healthy fats, fiber, lean proteins, whole grains, and plenty of fruits and vegetables.

Day 1

Breakfast:

Oatmeal with almond milk, chopped walnuts, fresh berries, and a drizzle of honey
Green tea

Lunch:

Quinoa and chickpea salad with cucumbers, tomatoes, parsley, lemon-tahini dressing
Whole-grain pita on the side

Snack:

Apple slices with almond butter

Dinner (Purim Special):

Baked salmon with dill and lemon
Roasted sweet potatoes with olive oil and rosemary
Steamed broccoli and carrots

Day 2

Breakfast:

Whole-grain avocado toast topped with cherry tomatoes and hemp seeds
Fresh orange juice

Lunch:

Lentil soup with carrots, celery, and spinach
Side of whole-grain crackers

Snack:

Raw almonds and dried cranberries

Dinner:

Roasted herb chicken thighs
Quinoa pilaf with diced vegetables
Steamed green beans

Day 3

Breakfast:

Greek yogurt (non-dairy if preferred) with chia seeds, blueberries, and ground flaxseed
Herbal tea

Lunch:

Mediterranean chickpea wrap with hummus, lettuce, cucumber, and roasted red peppers
Side salad with olive oil & balsamic

Snack:

Baby carrots and guacamole

Dinner (Purim Hamantaschen Option):

Herb-baked cod with a drizzle of olive oil and lemon
Brown rice and sautéed zucchini
Roasted beets

Day 4

Breakfast:

Smoothie: spinach, banana, unsweetened almond milk, peanut butter, and chia seeds
Whole-grain toast

Lunch:

Roasted vegetable and farro salad with lemon vinaigrette
Side of roasted pumpkin seeds

Snack:

Fresh fruit (pear or apple)

Dinner:

Baked turkey breast with rosemary and garlic
Steamed asparagus
Mashed cauliflower

Day 5

Breakfast:

Steel-cut oatmeal topped with sliced almonds, pomegranate seeds, and a sprinkle of cinnamon
Green tea

Lunch:

White bean and kale soup
Whole-grain pita triangles

Snack:

Hummus with cucumber and bell pepper slices

Dinner (Purim Celebration Dish):

Grilled salmon or trout with lemon and fresh herbs
Quinoa with roasted vegetables
Spinach salad with walnuts, apples, and light vinaigrette

Day 6

Breakfast:

Overnight oats with chia seeds, sliced strawberries, and unsweetened coconut flakes
Herbal tea

Lunch:

Whole-grain couscous salad with roasted chickpeas, zucchini, and bell peppers
Lemon-olive oil dressing

Snack:

Mixed nuts (walnuts, almonds, pistachios)

Dinner:

Baked chicken breast with paprika and garlic
Roasted Brussels sprouts and carrots
Brown rice

Day 7

Breakfast:

Whole-grain toast with mashed avocado, pumpkin seeds, and cherry tomatoes
Fresh fruit smoothie

Lunch:

Lentil and vegetable stew with kale and carrots
Side of whole-grain crackers

Snack:

Fresh figs or dates with a handful of almonds

Dinner (Purim Feast):

Herb-baked white fish (tilapia or cod)
Roasted root vegetables
Steamed green beans with olive oil
Light dessert: Heart-healthy Hamantaschen made with whole-grain flour and fruit filling

Tips for Heart-Healthy Purim Cooking

Use olive oil instead of butter or margarine.
Choose whole grains over refined grains.
Limit added sugar, especially in Purim sweets.
Emphasize fish, legumes, nuts, fruits, and vegetables for heart health.
Keep salt low and use herbs/spices for flavor.

Yeliy