The complete guideline of Ramadan diet plan

Ramadan diet plan

The complete guideline of Ramadan diet plan

Ramadan is the holy month of fasting for Muslims around the world. During this month, Muslims abstain from food, drink, and other physical needs from dawn until dusk. Fasting during Ramadan is not just about abstaining from food and drink, but it is also a time for spiritual reflection and self-improvement. A balanced and healthy diet during Ramadan is essential to maintain good health, energy levels, and concentration throughout the day. In this article, we will provide a complete guideline for a healthy and balanced Ramadan diet plan.

Pre-dawn meal (Suhoor)

Suhoor is the pre-dawn meal that Muslims eat before the fast begins. It is important to have a nutritious and balanced meal during suhoor to provide energy and nutrients for the day ahead. The suhoor meal should include complex carbohydrates, protein, and healthy fats. Some examples of suhoor meals include:

  • Whole grain bread with peanut butter and banana
  • Oatmeal with fruits and nuts
  • Scrambled eggs with whole grain toast and avocado
  • Greek yogurt with fruits and nuts

It is also essential to drink plenty of water during suhoor to prevent dehydration during the day.

Breaking the fast (Iftar)

The iftar meal is the meal that Muslims eat to break their fast at sunset. It is essential to break the fast with a light and nutritious meal to avoid overeating. The iftar meal should include complex carbohydrates, protein, and healthy fats. Some examples of iftar meals include:

  • Lentil soup with whole grain bread
  • Grilled chicken with quinoa and vegetables
  • Baked salmon with sweet potatoes and green beans
  • Chickpea and vegetable curry with brown rice

It is important to avoid fried and fatty foods during iftar as they can cause indigestion and fatigue.


It is important to have healthy snacks between iftar and suhoor to maintain energy levels throughout the day. Some examples of healthy snacks include:

  • Fresh fruits
  • Nuts and seeds
  • Hummus and vegetables
  • Yogurt with fruits and nuts


It is essential to stay hydrated during Ramadan as fasting can cause dehydration. It is recommended to drink at least 8-10 glasses of water between iftar and suhoor. It is also essential to avoid sugary drinks and caffeine as they can cause dehydration.


Exercise is an essential part of a healthy Ramadan diet plan. It is recommended to exercise before suhoor or after iftar to avoid dehydration and exhaustion. Light to moderate exercise such as walking, yoga, or swimming is recommended during Ramadan.

Tips for a healthy Ramadan diet

  • Plan your meals ahead of time to avoid overeating and unhealthy food choices.
  • Eat slowly and mindfully to avoid overeating and indigestion.
  • Avoid sugary and processed foods as they can cause fatigue and unhealthy weight gain.
  • Include a variety of fruits, vegetables, whole grains, and lean protein in your diet.
  • Avoid overeating during iftar as it can cause indigestion and weight gain.
  • Stay hydrated by drinking plenty of water between iftar and suhoor.
  • Exercise regularly to maintain good health and energy levels.

Ramadan diet plan is important for fasting people. After a year, Allah SWT has graced us with another Ramadan.  We are thankful to Him for making us capable of fasting in His name. And as we already know, the Arabic calendar spins around the English year. Each year, each month is preceded by 15 days compared to last year. For this spinning this year, the month of Ramadan has come during full summer.

Ramadan diet plan

Summer itself is demanding. It demands lots of water and salt in your system. But due to Ramadan, you can’t have water all day as prescribed for the normal time. So what should you do to keep your health free from problems while fasting? Medical doctors and dietitians have advised some ways through which you can keep your body strong and prevent it from falling.

Dr.RazeenMahroof, an anesthetist from Oxford, says feasting during the non-fasting hours can be unhealthy. He recommends approaching the fast with discipline, or an opportunity to lose weight and be healthier could be wasted.

“The underlying message behind Ramadan is self-discipline and self-control,” he says. “This shouldn’t fall apart at the end of the day.”

He advises taking foods from all major food groups. Fruits and vegetables, bread, cereals, potatoes, fish, meat, milk and dairy products, and foods containing fat and sugar are recommended. Eating dates, as per the Prophetic tradition, can give you an instant surge of energy. Fruit juices also provide a similar amount of energy. You should also drink lots of fresh water.

Alternatively, the foods that are deep-fried or contain high sugar and high fat are always to be avoided. Instead, you should go for shallow fried recipes and baked foods.

Ramadan comes to us as learning to avoid over-consumption. We should always keep that in mind. We won’t eat so much that it doesn’t go with the main essence of this holy month. Let Allah continue to embed His grace upon us and enable us to fast for many more years in good health.


In conclusion, a healthy and balanced Ramadan diet plan is essential to maintain good health and energy levels during the month of fasting. It is important to eat nutritious and balanced meals during suhoor and iftar, hydrate regularly, and exercise regularly to maintain good health and energy levels. By following these guidelines, Muslims can have a healthy and fulfilling Ramadan experience.


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