Ramadan

Ramadan Mubarak! In this tool, we show you how to stay healthy during Ramadan and provide inspiration for a delicious suhoor (pre-dawn meal) and iftar (meal after sunset)!

Tips Ramadan

Try to gradually reduce and limit caffeine intake a week before fasting and during Ramadan. Drink enough water/tea throughout the night.

Suhoor (pre-dawn meal)

Choose one of the options below for suhoor and alternate them throughout the month to maintain a varied diet, making it easier to make healthy choices:

1. 2 slices of bread with half an avocado and cherry tomatoes, 1 piece of fruit & 1 handful of raw nuts.
2. Overnight oats; for example, our blueberry overnight oats.
3. A smoothie bowl; for example, our heartwarming pumpkin smoothie bowl, acai bowl, or creamy chocolate smoothie bowl.
4. Water or tea.

Iftar (meal after sunset)

Tip: Start slowly with a date and some water, let it settle, perhaps pray first, and then continue with your meal. Avoid a heavy meal with, for example, white grains or fried foods, and opt for whole grains and plant-based options.

1. One or more dates (tip: filled with a walnut) and a quarter cucumber sliced.
2. Water or tea.
3. Mixed salad (e.g., with lentils, arugula, avocado, basil, tomato). For example, our chickpea salad, quinoa salad, or lentil spinach salad.
4. A bowl of soup based on vegetables and/or legumes. For example, Turkish lentil soup or our broccoli soup with pumpkin seeds.
5. If extra hungry: try a healthy side dish like our vegan quesadillas or gado gado spring rolls.

In-between during Ramadan

1. Ensure you get enough fluids (about 1.5 liters), preferably water and herbal tea.
2. A fruit salad.
3. 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.

Exercise and Ramadan

There are many good reasons to keep moving during Ramadan, even though you need to be mindful of your energy levels and fasting schedule. Here are the main benefits:

• It keeps your energy levels stable

• It supports hormonal balance

• It helps you maintain muscle mass

• It prevents stiffness and back or neck discomfort

• It supports your mental well-being

• It improves your sleep

Great workouts to choose from: personal workout (plan a body coaching session in advance to decide with a coach which program fits this phase best), hot stretch, hot pilates, yin yoga, slow flow yoga, Zoom bedtime yin (Sunday evenings), Zoom breathwork & stretch (Monday evenings).

Best times to exercise during Ramadan

Just before iftar
This is ideal for a light workout. You can eat and drink right afterward—for example, break your fast with a date and some water.

Right after iftar
A gentle to moderate workout is possible because you’ve regained some energy. If you plan to go to the mosque afterward, try to schedule your training between iftar and your visit.

In the morning after a good meal
Choose light, calm movement so you don’t burn too much energy while still facing a long fasting day ahead.