Healthy Ramadan 15 Day Diet Plan

Healthy Eating During a Summer Ramadan. A fasting person requires good, nutrient-rich food that provides the energy necessary for the priorities of daily life and no other time of year is that more important than during Ramadan when we’re fasting for long hours, and in this scorching summer season.

During Ramadan we all must try our best to improve ourselves in Ibadah, rather than getting busy in thinking what to prepare for Iftar and Suhoor. During the holy month of Ramadan, our diet should not differ very much from our normal diet and should be as simple as possible. The diet should be such that we maintain our normal weight, neither losing nor gaining. However, if one is over-weight, Ramadan is an ideal time to normalise one's weight. Due to all the unhealthy Iftar culture of our society its very tough for us to keep ourselves away from unhealthy eating since we tend to reward ourselves with the best of food during Iftar time.

This article is about how you can eat healthy meals and keeping your weighing scale happy during this holy month. This will not only keep you healthy but also help you stay active and not feel bloated due to indigestion, thus you can concentrate more on Ibadah.

Here are my top tips for eating healthy and feeling well in this Ramadan.

1.      Eat Real Food, Not Processed and Junk Foods 

Processed foods can seem convenient, but they’re usually filled with unhealthy things like high-, lots of sodium and preservatives. One cannot have any energy throughout the long day of fasting and long nights of prayers if your food gives you no nutrients at all. Instead choose unprocessed food, Fruits, Veggies, lean Protein from Chicken, Fish, Beans, Nuts, Eggs Etc. Junk food, fast food should be avoided at all times to steer clear of heart burn, indigestion and high calorie.

2.    Avoid “White” Foods

White foods (i.e., white bread, white rice, white sugar, pasta etc.) can fall into some of the above categories. White breads lack fiber, nutrients, which make us hungry faster and thus lead to weight gain.  Instead, choose breads from whole grains and organic brown rice, oats to satisfy your carbohydrate intake. Now in Bangladesh much of this is available in bulk at quality grocers.

3.    Know the Foods That Hydrate Your Body

A great way to break the fast is to enjoy your favorite dates, of course, but also consider having coconut water, or making smoothies, coolers and fruity drinks which are super-hydrating. This can be followed by soup to preface your main meal. I would highly recommend having milk before you hit the bed, this will not only fulfill your calcium intake but also hydrate you.
Avoid Fried & Sugary Foods
Fried foods are heavy in oil and that makes them harder to digest, especially when they’re the first foods to be eaten after a long fast, you still can use fried items if you use little oil to shallow fry our favorite pakoras. You can use brown sugar/raw cane sugar instead for your smoothies or chai. Eat fruits which are a bit more on the sweet side like mangoes or apple which can you’re your sugar cravings.
Yes say ‘NO’ to those fried, sugary Jilebis, I know its tough, but when it is not there on the table you will not miss much (try keeping it as a reward for yourself sometimes on cheat days)
Go Easy on the Carbs
Carbohydrates are converted into sugars and can eventually take their toll on your body way after you’ve finished eating. When you do have your carbohydrates, be sure to pair them with protein-rich foods like beans, meat or eggs to balance the meal.
May everyone who observes the blessed month of Ramadan have a peaceful, healthy and happy time with family, friends and community.

Prioritize Ibadah, not Cooking lavish Meals

We fast for the sake of Allah , so personally it is not important for me to reward myself with excess hours in the kitchen for me or my family, keep your meal preparation simple and spend more time in ibadah for which you need to feel well from inside in order to stand in long prayers during Taraweeh and extra Tahajjud Prayers.

My Meal-Exercise Plan for Ramadan

Those who wants to lose or maintain their weight without feeling weak or fatigued while fasting or standing for long prayers, here’s a special 15 Day Ramadan Meal and Exercise Plan I’ve prepared. The plan can be repeated/ altered for the next 15 days. The plan offers simple, delicious and healthy meal suggestions for Iftar, Suhoor and smoothies for the holy month with simple Exercise Plan which you can fit in your routine easily.

Tips for Healthy Eating

Suhoor

The pre-dawn meal should be a wholesome, moderate meal that is filling and provides enough energy for many hours. Drink fluids to keep you hydrated during the day and assist with digestion. Fibrerich food like oats, whole wheat r excellent choices along with some banana.

Iftar:

Start by eating 2 dates, especially if you suffer from a headache or dizziness due to low blood sugar levels during the fasting period.

Make sure you drink sufficient water, soups, healthy juices or yogurt before you start eating. This will prevent dehydration and provide your body with essential fluids

Have a bowl of soup, an indispensable dish in the Ramadan meal, since it prepares the stomach to receive the rest of the meal and helps replenish some of the body fluids lost during the day.

Eat a salad, because it is rich in vitamins, minerals and fiber. The more colorful your salad, the more health benefits it holds. It also gives you a feeling of fullness, ensuring you eat less of the main dish.

Consume a moderate quantity of the main dish to maintain good health. The main dish should contain a protein like chicken or fish, in addition to cooked vegetables and salads.

“Make it a meal not a Feast”

Sample 15 Day Iftar and Suhoor Plan: 

Days	Suhur	Iftar
Day 1	2Glasses of water with basil seed, 1 cup overnight oats with milk topped with 3 sliced dates, crushed Almonds n honey, 1 Banana	1 glass water, then 1 fruit juice , 2-3dates, after praying magrib, hav 1 cup vegetable- chicken soup, 1 chicken  tikka  kabab with lots of salad 2-3 Vegetable Pakora and green tea
Day 2	2 Glasses of water 1 glass of basil soaked overnight,1 boiled Egg, 1 cup Granola with Fruits and milk or yogurt	Water, 2-3dates, 1 cup chilled banana milk shake, after magrib Few Cabbage Pakoras with Chaana Chaat, 2 Chicken Shashlick Green tea or coffee after wards
Day 3	2 Glasses of water, 1 cup rice with Chicken curry, Mixed Vegetable	Water, 2-3 dates, Chilled lassi, after magrib chickpea bhuna, chicken popcorn 2tsp,oil, Oats chicken Haleem, Green tea. 1 cup milk before bed
Day 4	2 glasses Water, 1 Cup Granola or oats with milk, 1 boiled egg	Water, 2-3 dates, Cucumber sliced after Magrib, Corn Soup, 2 chicken Satay, with salad, 1 glass watermelon juice,  1 cup milk before bed
Day 5	2 Glasses of water, 2 Slices of Brown Bread chicken sandwich made at night.	Water,2-3 Dates, 1 Cup Papaya, Chicken bbq 3/4th and Cabbage carrot coleslaw, Yogurt as dessert, green tea. After Taraweeh Prayers 1 cup milk, 1 Apple before bed
Day 6	2 glasses of water, 1 glass of tokma soaked overnight, omlette,2 slice of brown bread	Water, 2-3 Dates, 1 glass chilled watermelon juice, after magrib  Chickpea salad, 2-3 daal pakoras fried in 2 tsp sunflower Oil, Fruit custard made with milk and 2tsp sugar as dessert. 1 Carrot and green tea after Taraweeh.
Day 7	2 glasses of water, 1 cup overnight oats with yogurt n then add sliced banana, apple cinnamon powder and handful of almonds	Water, 2-3 dates, 1 bowl ripe papaya, after magrib 2 chicken Shashlick with carrots, capsicum, 1 cup tomato soup n 1 slice  garlic bread(use brown bread), 2 Pakoras, 1 cup milk before bed

Suhur		Iftar
Day 8	2 Glasses of Water, Overnight Oats soaked in low fat milk, 1 Banana	Water,2-3 dates,1/2 cup raw chana soaked overnight with ginger, chilies, n lemon, after magrib 1 fish fillet in tomato garlic n mushroom sauce, vegetable sauteed, green tea after taraweeh. 1 cup milk before bed
Day 9	2 glassesof water, 2 egg boiled , 2 slice brown bread as a sandwich, 1 cup Yogurt or daal	Water,2-3 dates, Papaya salad thai style, prawn thai soup, 1 cup rice with Chicken Basil, 1 Banana after taraweeh. 1 cup milk before bed
Day 10	2 glasses of water, multi grain cereals,  mixed fruits n banana n yogurt	Water, 2-3 dates, Chicken Hariali style, Raita,1 cup Oats n lentil Haleem, Green tea after taraweeh, 1 cup milk before bed
Day11	2 glasses of water, okra bhaji, Chicken with daal, 2 Multigrain Chapatti or Brown Rice	Water 2 -3 dates,½ cup raw chana in ginger, lemon, chillies, after magrib chicken curry, cup oats n vegetable khichuri with aachar. Lemon tea after taraweeh with almonds n yogurt
Day12	2 glasses of water, Left over Oats Khichuri with Chicken curry and 1 Banana	Water, 2-3 dates, 1 glass mango smoothie, after  after Magrib fish tikka  kabab with vegetable Chinese style, vegetable pakora, green tea n carrots for snacking later. 1 cup milk before bed
Day13	2 glasses of water , 2 multigrain chapatti with chicken vegetable curry	Water, 2-3 dates, Ripe Mango sliced, after magrib, 2 chicken drumsticks grilled, spinach n mushroom stir fry, Chola Salad, Green tea n apple as snack. 1 cup milk before bed
Day 14	2 glasses of water ,1 Glass Tokma water, Brown Bread Egg Sandwich and Banana	Water 2 -3 dates,1 Glass Mango Smoothie, ½ cup raw chana in ginger, lemon, chillies, after magrib 1 cup Brown Rice with curry of your choice, Lemon tea after taraweeh with almonds n yogurt before bed
Day15	2 glasses of water, Multigrain chapatti with vegetable curry n 1 boiled egg	Water,2-3 dates, fruit salad, after magrib, oats n chicken haleem, vegetable daal pakora, chana bhuna, green tea n Fruits as snack

Exercise Plan: For cardio workouts: Do cardio 30 minutes jogging after meal at a moderate pace or do a 30 mins Zumba or walk at home exercise from Youtube after taraweeh. 

Remember Ramadan is a great way to lose your water weight but to actually see your weighing scale move; you need to do moderate exercises to give a push to your overall weightloss. 

Burn minimum of 250 cal in per exercise session day 

Additional free hand exercises: 40 Jumping Jacks, 20 squats, 100 Rope skips, 15 Crunches, 10 Sit ups, 10 sec planks. Drink plenty of water during taraweeh. (If you pray 20 rak`at, have a snack in the middle of prayer). Drink plenty of water during the workout.

Prepared by:

Simra Khan

Fitness and Nutrition Coach