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A Ramadan Diet Plan to Keep You Sorted Through the Month


The month of Ramadan is here and this is good news for all you fitness freaks out there. No! You cannot stop working out just because you are fasting. You should take advantage of this month to the fullest and follow the Ramadan diet plan to keep you in shape.

Yes, it is a struggle to work out during Ramadan, but the bigger concern is not taking care of the food we intake and that can have its effects even after Ramadan if you aren’t careful. This blog will tell you all the “dos” and “don’ts” of what to eat in Ramadan and spend the month in a healthy way.


As opposed to popular opinion, iftaar shouldn’t be seen as an all-out feast. It should only be considered a small meal to replenish your water and natural sugars.

So keep your hands off of all those fried goodies and calm yourself down. Opt for fruits, fresh juices, and milk to bring your water level and nutrients back up, giving you enough energy for the post tarawih workout.

Iftaar should not be the biggest meal of the day, you should reserve that for your dinner.



Dinner should be the most massive meal you have during the month of Ramadan. You need to stay calculated with what you intake for dinner and we are here to guide you.

Complex Carbs

Carbs are important since they slowly release energy throughout the day. This can be your fuel to get through the day on an empty stomach. Some great sources of complex carbs can be rice, whole grain bread, oats, lentils and potatoes.


Proteins take the longest time to break down. The slow process helps you curb any cravings you might have. This can also be a great option for muscles if you are having dinner after your daily workout.

A few examples for this can be baked or grilled chicken, beef, lamb, eggs, chickpeas, bean, fish and other seafood.


Vegetables can be a great source of fibers and since they are low in calories, they can help you get lean. Some of the vegetables that can help you during this month are green leafy vegetables, onion, cucumbers, carrots, and cauliflower.


Dairy is not very popular but essential to give you those much-needed nutrients. Some people may be lactose intolerant, but it can be consumed in different forms and moderate amounts. Try adding cheese slices, yogurt, or cottage cheese to your dinner is Ramadan.

Healthy Fats

You will have to add healthy fats mostly during your cooking or prep. They are high in calories so they should be consumed in small amounts but can serve as extremely beneficial for you during your fasting hours as you will have more energy.

A few examples of healthy fats are avocado, hummus, and olive oil.



Suhoor is basically your last refill before the fast begins so you need to make sure that you consume all the essential nutrients you need to go on the rest of the day.

It is advised to have complex carbs, proteins, and healthy fats during Suhoor keeping you filled and energetic for several hours. Be sure to not overeat as it can make you lethargic the rest of the day. Peanut butter toast with banana slices, eggs and smoothies can be a great option for Suhoor.

Food you need to avoid

These foods a big “No No” during Ramadan. As difficult as this may seem, try to avoid them as much as possible.

  1. Fast and processed food, such as burger, chips, deep fried chicken and samosas are not a good option.
  2. Refined carbs such as white bread and white flour should be avoided as much as possible.
  3. Too much fatty foods such as oily curries and anything fried which drips of oil. Is going to destroy your body. Don’t do that to yourself
  4. Too much sugar is never good this means try holding back on the pastry, cakes, traditional sweets, etc.
  5. Avoid spicy food which may upset the stomach with indigestion and bloating.
  6. Reduce your caffeine intake from coffee, tea, and sodas as it dehydrates the body.

Food you need to avoid

A Diet Plan for Ramadan

This plan is for 10 days which can be repeated for each Ashra. Keep in mind that this plan is not ironclad and you can make a few amendments to it as necessary.

A Diet Plan for Ramadan

In Conclusion

Ramadan can be a fitness freaks nightmare or the best month of the year depending on how you look at it. Most people that are looking to lose weight use Ramadan as the perfect month to do so. Keep in mind that you cannot use Ramadan as an excuse to not work out.

Eating healthy and exercising is a way to take care of your body and taking care of your health is a blessed act.

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