Healthy Sukkos Meal Plan 2022

Sukkos can seem like an impossible time to stay healthy. It’s right around the start of the new school year and it follows Rosh Hashana and Yom Kippur. So you pretty much have a month of just trying to catch your breath amidst all the chaos! In comes our healthy Sukkos meal plan.

Cooking healthy dishes for Yom Tov might be at the bottom of your to-do list. You might feel like it’s too complicated, you don’t have time, or you don’t have the right recipes.

We wanted to offer you a way to have healthy Sukkos dishes no matter how busy you are. This meal plan has a menu, grocery list, and recipes. You’ll have healthy food without the stress.

How this healthy sukkos meal plan will help you:

Two of the most important things to keep in mind when trying to eat healthy over the Yomim Tovim are:

1. Not eating too much.
2. Watching the ingredients that go into your dishes.

Not eating too much starts with not cooking too much. This may be a new concept for you but hear us out. Try to only serve one course at your holiday meals. If you make enough of each dish no one will go hungry!

As for the ingredients you put into your dishes:

Small changes go a long way. A lot of Yom Tov dishes can still taste delicious with less salt, sugar and oil.

When to serve this healthy sukkos meal plan:

How you go about using this meal plan is entirely up to you. When you add challah, wine, dips, and dessert, three dishes per meal is more than enough. In that case, this meal plan can take care of the first or second days of Sukkos. You’d serve three dishes for the night meals and three dishes for the day meals.

If you feel that you need a longer menu you can of course browse our recipe index and add some recipes.

healthy SUkkos meal plan dishes:

• Stuffed Cabbage
• Chicken Marbella
• Butternut Squash Pie
• Yerushalmi Kugel (Noodle Casserole)
• Sweet Fall Green Salad
• Mini Broccoli Quiches

healthy sukkos meal plan Grocery List:

The quantities listed here are the amounts for the original recipes but adjust if you are doubling or halving the recipe. If you already have anything on this list you can cross it off. If you don’t have something on the “most probably have at home list”, add it onto the grocery list.

Non-Perishables:

• 32 ounce can of tomato sauce
• 12 ounce bag of thin noodles
• 1 bag of brown rice
• 1 bottle of maple syrup
• 1 bottle of red wine vinegar
• 1 bottle of apple cider vinegar
• 1 container of prunes
• 1 bag of dried cranberries
• 1 bag of walnuts
• 1 jar of pitted green olives
• 1 bottle of white wine
• 1 container of honey
• 1 bottle of extra virgin olive oil
• 1 bag of whole wheat flour
• 1 bag of light brown sugar
• 1 tub of mayonnaise
• 1 container of mustard
• 1 container of almond milk

Perishables:

• 1 pound of ground chicken
• 2 pounds of chicken legs
• 1 container of eggs

Fruits & Veggies:

• 1 pound of spinach leaves
• 1 bag of onions
• 1 bunch of garlic
• 1 red onion
• 1 avocado
• 1 container of Persian cucumbers
• 1 head of fresh broccoli (or one bag of frozen broccoli)
• 1 head of cabbage
• 1 big butternut squash
• 1 bunch of parsley
• 1 red pepper
• 1 yellow pepper
• 1 orange pepper

Things you most probably have at home:

• Olive Oil
• Salt
• Black Pepper
• Cinnamon
• Vanilla Extract

Healthy holiday meal plan recipes:

Stuffed cabbage:

Ingredients:

For the meat:

• 1 pound dark ground chicken
• 1 medium-sized onion, chopped or grated
• 1/2 cup brown rice
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 egg
• 1 tablespoon parsley
• 1 head of cabbage

For the sauce:

• 32 ounce can of tomato sauce
• 1/2 cup maple syrup
• 1 tablespoon red wine vinegar
• 1 teaspoon salt

Instructions:

1. Place the cabbage in a big saucepot and cover with water.
2. Bring to a boil and cook until the cabbage softens, around 30 minutes.
3. Mix all of the ingredients for the meat mixture in a bowl.
4. Once the cabbage has finished cooking, drain the water from the pot and allow the cabbage to cool completely.
5. Preheat the oven to 350 degrees.
6. Gently peel off pieces of the cabbage.
7. Place a few spoonfuls of the meat mixture into the cabbage and roll it up tightly.
8. Place in a baking dish and repeat until you’ve finished the meat mixture.
9. In a medium-sized bowl, add all of the ingredients for the sauce.
10. Pour sauce over the stuffed cabbage and cover tightly with foil.
11. Bake for around two hours or until the chicken is tender and cabbage is baked through.
12. Top with some extra parsley.

chicken marbella:

Ingredients:

• 2 pounds chicken legs
• 1/2 cup pitted prunes
• 1/2 cup pitted green olives
• 1/4 teaspoon black pepper
• 1/4 cup white wine
• 2 teaspoons salt
• 3 tablespoons olive oil
• 3 cloves of garlic, chopped
• 1 onion, quartered

Instructions:

1. Add all of the ingredients to a baking dish except for the chicken and mix well.
2. Nestle the chicken into the baking dish with the skin side down.
3. Cover and refrigerate for one hour or overnight.
4. Once the chicken is finished marinating, turn it over to be skin side up.
5. Preheat the oven to 375 degrees and let the chicken come to room temperature while the oven preheats.
6. Bake uncovered for one hour.
7. Lower the temperature to 350 degrees and bake for another hour or until the chicken is soft enough to pull apart with a fork.

butternut squash pie:

Ingredients:

• 1 big butternut squash
• 1.5 teaspoons vanilla extract
• 1.5 teaspoons cinnamon
• 1/4 teaspoon salt
• 1/2 cup light brown sugar
• 1 tablespoon olive oil
• 2 eggs
• 1 cup almond milk

Instructions:

1. Preheat oven to 400 degrees.
2. Wash, peel, and cut up the butternut squash.
3. Place it on a lined baking sheet and drizzle with olive oil. Massage the oil into all the pieces making sure they are evenly coated.
4. Roast for around an hour or until you can pierce through the squash with a knife.
5. Meanwhile add all of the other ingredients to a bowl and whisk well.
6. Once the squash is finished roasting and cooled off a bit add it to a big bowl.
7. Lower the oven to 350 degrees.
8. Pour the liquid mixture on top of it.
9. Blend everything up using a hand blender or food processor.
10. Pour the mixture into a round baking dish and bake for around one hour.

Yerushalmi kugel (noodle casserole):

Ingredients:

• 12 ounce bag of thin noodles
• 1/3 cup olive oil
• 1/2 cup honey
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 3 eggs

Instructions:

1. Cook the noodles according to package instructions.
2. Preheat oven to 350 degrees.
3. Add the cooked noodles to a bowl together with all of the other ingredients.
4. Mix well. Add a little bit of water if the mixture seems too dry.
5. Pour into an 8X8 baking dish and bake for around 25 minutes.

sweet fall green salad:

ingredients:

• 1 pound of spinach leaves
• 1 avocado, cubed
• 2 Persian cucumbers, thinly chopped
• 1/2 cup dried cranberries
• 1/2 cup walnuts
• 1/3 red onion, thinly sliced

dressing:

• 3 tablespoons apple cider vinegar
• 2 tablespoons honey
• 2 teaspoons mustard
• 1 garlic clove, minced
• 1/4 teaspoon salt
• 1/2 cup extra virgin olive oil

instructions:

1. Place all of the ingredients for the salad in a big bowl. (If you are preparing it in advance leave out the avocado until right before serving. Otherwise it will turn brown.)
2. Add all of the ingredients for the dressing into a bowl or jar and mix well.
3. Pour the dressing over the salad right before serving and mix well.

Mini broccoli quiches:

Ingredients:

• 1 head of fresh broccoli or one big bag of frozen broccoli
• 1/2 red pepper
• 1/2 yellow pepper
• 1/2 orange pepper
• 1/2 onion
• 1/4 cup mayo
• 1/4 teaspoon black pepper
• 2 tablespoons olive oil
• 3 tablespoons whole wheat flour
• 2 eggs
• 1 teaspoon salt

Instructions:

• Cup up the broccoli, peppers, onions, and garlic, and add them to a food processor.
• Pulse for a few minutes or until they turn into small pieces.
• Heat olive oil in a pan and add the processed veggetables. Sauté them until they’re soft and then add them to a bowl.
• Add the eggs, salt, pepper, flour, and mayo and mix well.
• Preheat oven to 350 degrees.
• Line a muffin tray with muffin holders or spray it well with a non-stick spray.
• Spoon the vegetable mixture into the tray using a slotted spoon to get rid of extra moisture.
• Bake for around 30 minutes.

Notes:

Everything will stay fresh in the fridge for around four days. Enjoy and happy holidays!

To learn more about the holiday of Sukkos click here.