Ramadan Kareem to my fellow Muslim brothers and sisters. The month of Ramadan is the best month of the year and we all as Muslims are advised to try as much as possible to reap all its benefits by making supplications, Duas, reading the holy Quran, giving alms to the needy and Seeking forgiveness and forgiving other.

With all the above mentioned, last thing you want to do is spend your entire day in the kitchen cooking, when there are loads of activities to get involved in. Therefore, it is important to plan meals ahead, to allow enough time for prayers, reading the Quran, attending sermons and doing all that is expected of you this holy month.

We are sometimes tempted to go overboard with food but don’t forget part of the lessons from this holy month is MINIMALISM. Don’t overeat, instead think imagine those that are hungry and extend a generous hand to the needy. I pray Almighty Allah grant us all the rewards and accept our fast.

Nutrition in Ramadan

During Ramadan, you are only allowed to eat twice a day- Suhoor and Iftar.

Suhoor – usually eaten just before dawn in the morning

Iftar- usually eaten at sunset. While the rest of the time is for fasting.

Because of the timing of both meals, it is important to pay attention to the type of food and nutrients we feed our body to keep us going throughout the day.

It is safe to say Suhoor is equivalent to breakfast, and it is advised we eat foods that provide high energy and fibre, to keep us going till Iftar time. A good example of such is Oatmeal, topped with nuts and fruits with boiled eggs. This highly filling and satisfying meal is my go to Suhoor meal as it keeps me fuller for longer.

For Iftar- our body is usually drained and tired, it is best to focus on eating foods that will supply quick energy. My go to meal for breaking my fast is a fruit smoothie. This will help replenish the body with energy quickly and also helps curb over eating. After having a smoothie, I will advise allowing at least 30minutes before having a main meal. Main meals should ideally comprise of protein, vegetables and complex carbs. This way you don’t feel bloated before going to sleep.

Hydration- don’t forget to get in as much water as possible, to keep you hydrated. Now this is tricky but here is a simple trick, drink a cup of water once you wake up to before saying your prayers. Drink more during and after your meal. Just before dawn, try and get in another cup of water.

I personally find it easier to get more water in during Iftar, drink water after breaking your fast, during and after meals and before going to bed.


Below is a one week sample meal plan for Ramadan, I hope this helps.

Don’t forget to practice portion control in all your meals and don’t let your focus this holy month be on just food. There are so many amazing and rewarding things you can do. I pray Almighty Allah grant us the strength to fast and reward us abundantly.

Ramadan Kareem!!!

Post Author: Sherry Baruwa