Ramadan Nutrition and Fitness Guide: Suhoor & Iftar Meal Plans, Hydration, and Supplements for Optimal Health
Suhoor
Most cases of energy drain during the day can be linked to sugar withdrawal.
Fight fatigue by focusing on protein, veggies, and healthy fats using the 3-2-1 method.
3,2,1..GO!!
3 servings of protein:
- 2 to 3 whole eggs or equivalent egg whites/2 cups of full-fat Greek yogurt/60-90 g of white cheese/100 g of lean meats like turkey
2 servings of veggies and fat:
- 2 cups of raw or 1 cup cooked veggies, 1/2 avocado, nuts, seeds, olives, 1 tbsp for salads or cooking, and 1-2 tbsp nut butter (e.g., almond, peanut).
1 serving of fruit:
- 1 cup of berries or any citrus fruit
Iftar
1/2 plate - Vegetables
1/4 plate - Rice, bread, pasta, any grain choice
1.5 ladles soup - Preferably lentil or broth homemade
1/4 plate - Fish, lean meat, chicken breast
Iftar In case of round 2
1/2 plate - Vegetables
1/2 plate - Fish, lean meat, chicken breast
1 laddle - Rice, bread, pasta, any grain choice
3,2,1..GO!!
3 servings of protein:
- 2 to 3 whole eggs or equivalent egg whites/2 cups of full-fat Greek yogurt/60-90 g of white cheese/100 g of lean meats like turkey
2 servings of veggies and fat:
- 2 cups of raw or 1 cup cooked veggies, 1/2 avocado, nuts, seeds, olives, 1 tbsp for salads or cooking, and 1-2 tbsp nut butter (e.g., almond, peanut).
1 serving of fruit:
- 1 cup of berries or any citrus fruit
Nourishment Tips To Live By
- Stay well hydrated from iftar to suhoor
- Try to limit snacks between iftar and suhoor. In case of snacking go for 1 cup milk/yogurt with 3 dates
- Have your sweet option as a dessert directly after iftar not as a snack
- Remember hidden calories in : ramadan drinks, appetizers, sugar syrups
Quick 'n' Quirky
Try to have a protein shake for suhoor to quench your thirst and give you the proteins you need.
Bonus: Add a scoop of collagen to your drink
Movement
- Move 10 minutes before iftar to reduce belly fat
- Move 20 minutes after having your meal and dessert to reduce sugar cravings and sugar withdrawal
- In case of muscle building, do your workout 1 hr prior to iftar and double the carbs quantity
Supplement Your Life
Elete electrolytes: to keep your body hydrated
Marine Collagen: to help you feel fuller for longer and keep your skin hydrated
Zen+: to help you feel less overwhelmed and improved state of mind
Super Omega: to help reduce inflammation, improve cardiovascular health and body composition
