Eating healthy during 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.