Iftar & Suhoor Meal Planner

Iftar & Suhoor Meal Planner

Ramadan Kareem!

Ramadan is near and everyone is excited to contribute something during this holy month. Fasting in the month of Ramadan is a great opportunity for one to find balance in life and focus on the health. You can take this time to exercise discipline, self-restraint, attain positive habits and even shed a few weight.

Eating the right food in a proper way during this time helps to fuel the body with the required nutrients to keep oneself active and energetic throughout the day. To achieve this goal, all you need is a little planning and perseverance.

Let’s get started with the plan to stay healthy and fit. Let us talk about suhoor first.


Suhoor is an important meal which is not to be skipped. Fiber is needed to keep one going throughout the day.


Iftar Meal Planner

Drink lots of water. You can also opt for fresh juices and fruits to keep the body hydrated. Avoid excess sugar while drinking milk, shakes or smoothie because consumption of sugar may make you thirsty for the rest of the day.


Suhoor Meal Planner

To keep you going for the day I would suggest you to opt for oatmeal or quinoa as it is a wholesome meal rich in proteins and carbohydrates.

Healthy fats like nuts, avocado and olive oil keeps one full and satisfied for the whole day.

Include banana in Suhoor meal because it is a nutrient source. Banana is rich in vitamins, protein, potassium, carbohydrates and dietary fiber. The fruit also contains zero fat and cholesterol.

One can also start a fast by consuming boiled potatoes or egg. Do not eat fried stuff as it may make you lethargic and also lead to weight gain.

Don’t forget, the motive is to stay healthy and fit.

Different recipes can be tried at different days like fruits can be tried at one day, for the next day you can try egg and bread or egg and milk.

Then chia pudding, vegetable salad, yogurt and fruit salad, and many such combinations can be made and consumed daily.

It is a great way to change the taste and fulfill the body requirements.


Consuming meal after breaking a fast is known as Iftar. Iftar starts with breaking the fast in a traditional way, that is by consuming dates and water or milk.


Make use of this time to rehydrate the body. Drink water and juices and shakes, but at the same time make sure that the sugar intake is less.

Consumption of water in large quantity is important to maintain the body balance and keep yourself hydrated.


The reason I am focusing on small meals is because eating small meals at night can trick your body into speeding up metabolic rate. That is why eat slow and do not overeat.

During this time it is important to consume the diet which is full of carbohydrates, proteins and other minerals.

Make sure that your plate contains different meals like vegetables, rice, pulses, meat, salads.

You can try different dishes at different days. Healthy fats in the form of nuts, avocado, coconut and fish can be tried too.

Why fiber is important to include in your diet?

It is because fiber in fruits and vegetables contain water which helps in digestion. They also help with hydration and are generally low in calories while being high in vitamins and minerals.

Balanced food and fluid intake is important between the fasting periods. Include meals that contain adequate energy to prevent muscle breakdown.

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