Eating healthy during Ramadan
Ramadan Mubarak! We would like to show you how to maintain a healthy Ramadan and provide inspiration for a delicious suhoor and iftar meal!
Do’s at the beginning of Ramadan
- Try to gradually reduce and limit the consumption of caffeine a week before fasting and throughout the Ramadan period.
- Ensure to drink enough water/tea throughout the night.
Suhoor (pre-dawn meal):
Choose one of the options below for suhoor and rotate them throughout the month to maintain a varied diet, making it easier to make healthy choices:
- 2 slices of bread with half an avocado and cherry tomatoes, 1 piece of fruit & 1 handful of unsalted nuts
- overnight oats; for example, our blueberry overnight oats
- a smoothie bowl; for example, our heartwarming pumpkin smoothie bowl, acai bowl, or creamy chocolate smoothie bowl
- water or tea
Iftar (meal after sunset):
Tip: start slowly with a date and some water, allowing it to settle. For example, begin with prayer and then continue with your meal. Avoid a heavy meal with items like white grains or fried foods and opt for whole grains and plant-based options.
- one or more dates (tip: filled with a walnut) and a quarter cucumber sliced
- water or tea
- mixed salad (e.g., with lentils, arugula, avocado, basil, tomato). For example, our chickpea salad, quinoa salad, or lentil spinach salad.
- a bowl of soup made from vegetables and/or legumes. For example, Turkish lentil soup or our broccoli soup with pumpkin seeds.
- for extra hunger: try a healthy side dish like our vegan quesadillas or spring rolls gado gado
- ensure you stay hydrated (about 1.5 liters), preferably with water and herbal tea.
- a fruit salad
- a healthy snack such as a slice of our sugar-free banana bread, a piece of dark chocolate, nuts/seeds, or a bowl of plant-based yogurt.
Have a blessed month!