Tuesday, October 3

Sample Suhoor and Iftar Menu


The month of Ramadan is the month when diet and lifestyle changes for those who fast. Eating at night and staying hungry for long periods of time can be challenging. To boost your immune system and complete this process with ease, applying the healthy eating tips for this important month and putting together the sample suhoor and iftar menus that I have prepared for you can make the process easier.

What are the recommendations for healthy eating during Ramadan?

  • For a healthy diet in Ramadan, you need to pay attention to the duration of the meal and the choice of products. Because the period of Ramadan, when the body is starving for a long time, causes a drop in blood sugar levels. Under the influence of such a situation, the desire to quickly and plentifully eat begins. This not only poses a health hazard, but also leads to weight gain.
  • To avoid all this negativity, choose light dishes on the iftar menu instead of very spicy, fatty and high-calorie dishes. Insufficient chewing of food also causes problems with the stomach and intestines. Therefore, try to chew food 20-25 times for easy digestion and for a feeling of satiety.
  • Don’t forget to get up for Suhoor. This will help you control both your metabolism and your hunger.
  • Because iftar is an empty stomach, breaking the fast with soup and starting the main meal after the break eases digestion and prevents spikes in blood sugar and blood pressure.

First suhoor menu:

  • 1 glass of milk
  • 1 boiled egg
  • 1 slice of cheese
  • 2 slices whole grain bread
  • Tomatoes, cucumbers, herbs
  • 2-3 glasses of water

Menu of the second sahur:

  • 1 cup unsweetened tea
  • 2 slices whole grain bread toasted with 1 slice cheddar cheese
  • 2 whole walnut kernels
  • Greenery
  • 2-3 glasses of water

First Iftar menu:

  • 1 glass of warm water
  • 1 persimmon
  • 1 bowl of soup
  • 3-4 grilled meatballs
  • 6 tablespoons cooked vegetables
  • 1 cup buttermilk
  • 1 handful of pita bread for Ramadan or 1 slice of whole grain bread

Second iftar menu:

  • 1 glass of warm water
  • 1 persimmon
  • 1 bowl of soup
  • 8 tablespoons beans
  • 3-4 tablespoons of bulgur pilaf
  • lots of lettuce
  • 1 handful Ramadan pita bread

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