Ramadan is an opportunity to stop unhealthy habits and adopt a balanced, nutritious diet. Fasting relieves and strengthens the digestive system, improves efficiency, and helps regulate triglyceride levels. However, many people reverse this benefit by breaking fast with lavish feasts, sweets, and fried foods, leading to increased triglycerides, cholesterol, diabetes, and weight gain.
The goal is to have balanced, nutritious meals rather than overindulging or being deprived of food and sweets.
The Ideal Meal Plan
Main Rules
- Break your fast with dates.
- Include soups and salads in your meals.
- Avoid fried and fatty foods; bake or grill instead.
- Limit sweets to special occasions only.
Iftar Meal
- First: Eat three dates with one cup of water.
- Second: Have soup daily. Avoid creamy or fatty soups; opt for vegetable, lentil, barley, or chicken soups (cream-free).
- Third: Appetizers – Choose vegetable-rich options like fatoush, green salad, or tabbouleh with a hint of lemon or vinegar.
- Fourth: Main Dish – Prefer one main dish per Iftar, including carbohydrates (rice, pasta, bread) and protein (red meat, chicken, or fish). Examples: Thareed, meat kabsa, chicken, pasta, or harissa.
Late Night Snack (Ghabgha)
This meal should be light if Iftar was heavy. Avoid fried foods and sweets, and focus on carbohydrates and vegetable proteins (fava beans, lentils, chickpeas). Include a salad for fiber, vitamins, and minerals, and drink sufficient water.
- Whole wheat bread with vegetables or legumes
- Rice or pasta with lentils or chickpeas
- Fresh salad with olive oil dressing
Suhoor Meal
The best time to eat Suhoor is about half an hour before the Adhan. Choose light, nutritious options and avoid sweets or salty foods to prevent early hunger and excessive thirst.
- Whole grain bread with labneh and a piece of fruit
- Cereals with fresh milk and dried fruits