Shavuos 2026
We were given the Torah on Har Sinai along with the responsibility to uphold the rules given to us by Hashem. These rules, while they may seem restrictive, actually give us the freedom to live a better life. So too does a healthy, nutritional program. While we celebrate receiving this rulebook for life, let's not forget the rulebook for health.
We've compiled some guidelines to guide you through this holiday. Happy Shavuos!
— EMPOWER
Section 01 — Tips
The goal over Yom Tov is just to stay the same. We don't expect you to lose — just try not to gain.
If you're eating at home this is easy. If eating out, find out what's on the menu and make your choices AHEAD of time. General rule: ONE plate with ONE serving of protein (or a combo of 2), ONE small serving of starch (unless you're having challah), and lots of vegetables. Dessert can be fruit, sugar-free compote, or low-calorie ices.
Many people skip breakfast to 'save up' calories for the meals — this backfires. A good breakfast stabilizes blood sugar and makes you less likely to overeat later.
Keep yourself moving — serve, chat, help clear the table. Anything that keeps you from sitting at the table for long stretches.
Delicious, low-calorie, and perfect for when everyone else is having 'the real thing.'
Make sure it's worth it (a real piece of cheesecake, not the leftover noodles). Plan for it so YOU control it. And no regrets — have it, forget it, don't let it spiral.
Treat it like a bank account. Cheesecake on day one? Take a brisk walk after, or skip dessert that night. When you withdraw, you deposit.
As soon as Yom Tov is over, write down everything you ate. Accountability — and it may make you think twice next time.
A brisk walk burns calories AND puts you in the right mindset, away from the table, pantry, and kitchen.
Breakfast: Regular choice or Empower item
Lunch/Dinner: 1 slice of challah OR a starch, plus one protein (or a combo of two) and vegetables.
Daily budget (use in any order):
Section 02 — Information
Cheese in moderation is calcium, protein, vitamins A and B-12 — even linked to better bone health and lower stroke risk. Choose low-fat, low-sodium, all-natural varieties.
Myth or Fact
This is a FACT.
Dairy protein is concentrated; too much over time can contribute to chronic inflammation (calcium deposits, potential arthritis), faster aging (hard to digest), poor skin (overworked liver and digestion), and increased cancer risk (prostate, breast, testicular, colon). As always — everything in moderation.
Myth or Fact
Not quite.
It depends on age, gender, and amount. Plant foods often do the job better — kale and almonds for calcium, spinach and beans and soy milk too. Potassium in tomatoes, sweet potatoes, bananas, oranges. Vitamin D from tuna and salmon.
How much dairy?
2–3 low-fat servings per day.
| Type | Calories | Protein | Fat |
|---|---|---|---|
| Whole | 150 | 8g | 8g |
| Low Fat | 110 | 8g | 2.5g |
| Fat Free | 90 | 8g | 0g |
| Soy | 131 | 8g | 4.3g |
| Oat | 120 | 3g | 5g |
| Hemp | 83 | 4.7g | 7.3g |
| Almond | 39 | 1g | 3g |
| Cashew | 25 | <1g | 2g |
| Rice | 120 | 1g | 2.5g |
| Coconut (not canned) | 45 | 0g | 4g |
Brine-cured, usually from sheep's milk. Crumbly and popular in salads, omelets, and as a garnish.
Benefits
High in sodium — not ideal close to a weigh-in due to water retention. Stay under 2,300 mg sodium daily.
Serving: 1 oz / 28g
The melting cheese everyone loves — sought after for taste and texture.
Benefits
High in saturated fat — opt for low-fat varieties and use in moderation.
Serving: 1 oz / 28g
A long-time favorite among athletes and anyone watching their weight. Mild, fresh, made from curdled milk.
Benefits
Serving: 4 oz / 110g
Made from goat milk, available in soft and hard forms. Generally healthier than cow-milk cheese.
Benefits
Serving: 1 oz / 28g
Section 03 — Recipes
From breakfast pancakes to grilled tuna — every recipe is plan-friendly with portion counts so you know exactly what it counts as.
Ingredients
Makes 2 servings. Count each as a complete breakfast.
Ingredients
Makes 16 cookies. Count 2 cookies as a snack.
Ingredients
Makes 8 latkes. Count 2 as a breakfast or lunch — add fruit or veg.
Ingredients
Makes 12 muffins. Count each as a snack.
Ingredients
Count 2 blintzes as a full lunch — just add a salad.
Ingredients
Makes 12 mini cheesecakes. Count each as a snack.
Ingredients
Makes 6 servings. Count one slice as breakfast — add a fruit or snack.
Ingredients
Makes 12 servings. Count as: breakfast or snack.
Ingredients
Makes 12 servings. Count each as a snack.
Ingredients
Divide into 24 servings. Count as: treat.
Ingredients
Makes 4 servings — count each as a fat and a vegetable.
Ingredients
Makes 4 servings — count each as a complete protein, no added fat.
Ingredients
Count half the recipe as a protein.
Ingredients
Makes 1 serving. Counts as a full protein.
Ingredients
Makes 6 servings. Count each as a special Shavuos snack.
Ingredients
Makes 3 servings. Count each as a breakfast.
Ingredients
Makes 6 servings. Count each as a protein.
Ingredients
Makes 4 servings — count each as a protein, vegetable, and fat.
Ingredients
Makes 17 servings. Count 2 balls as a protein plus a fat.
Ingredients
Makes 6 servings — count each as a complete protein, no added fat.