Yom Kippur is a day of reflection, prayer, and fasting. Most people know the most famous rule: no eating or drinking from sundown on the first night until sunset the next day. But there are other important observances, like refraining from wearing leather, bathing, or applying lotions.
I’ve learned over the years that preparation is key to making the fast manageable—and even meaningful. That’s why I created my own “Prefast Rules” to help you feel your best before Yom Kippur begins.
My Yom Kippur Pre-fast Rules
Rule #1: Hydrate, hydrate, hydrate
Drink plenty of water the day before. Proper hydration is essential to keep energy levels up during the fast.
Rule #2: Taper caffeine in advance
Give up coffee or other caffeinated beverages a few days before Yom Kippur to avoid those dreaded withdrawal headaches.
Rule #3: Eat filling, balanced meals
Focus on high-protein, high-carbohydrate foods that are low in salt and sugar. This combination will keep you full and sustained throughout the fast.
Rule #4: Plan for rest during the fast
Stay cool, avoid excessive activity, and plan downtime between services. Your body will thank you.
MORE: Yom Kippur Food Holiday Guide
My Pre-fast Meal Menu
Here’s a simple, delicious menu that follows all my pre-fast rules:
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A refreshing herbal iced tea or flavored water is perfect for staying hydrated. Bonus: it tastes like a treat while helping you prep for the fast.
CHICKEN WITH ROSEMARY AND APPLES
Serve chicken, turkey, or fish as your high-protein main. This dish is easy, flavorful, and naturally low in salt. Apples and rosemary give it a seasonal twist.
Root vegetables are filling, and adding nuts gives a boost of protein and healthy fats to help keep you satisfied.
A light, easy-to-digest green vegetable that adds a touch of elegance to your meal. Simply sautéed with a bit of oil and ginger, it’s a perfect side dish for the prefast meal.
End your prefast meal with a refreshing, light dessert. This simple watermelon dish is fun to serve and keeps things light. Save the decadent desserts for after Yom Kippur.
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