Ramadan Meal Ideas

10 Suhoor & 10 Iftar Meal Ideas with Ingredients and Calories

These meal ideas provide balanced nutrition for Suhoor and Iftar while ensuring energy and satiety throughout Ramadan. Incorporate a mix of proteins, healthy fats, and fiber-rich carbohydrates to maintain optimal health during fasting.

 

Suhoor Meal Ideas

1. Oatmeal with Nuts and Fruits
Ingredients:
- 1/2 cup oats (150 kcal)
- 1 cup skimmed milk (90 kcal)
- 1 tbsp honey (60 kcal)
- 5 almonds (35 kcal)
- 1/2 banana (50 kcal)
Total Calories: ~385 kcal

2. Scrambled Eggs with Whole Wheat Bread
Ingredients:
- 2 eggs (140 kcal)
- 1 tsp olive oil (40 kcal)
- 1 slice whole wheat bread (70 kcal)
- 1/2 avocado (120 kcal)
Total Calories: ~370 kcal

3. Greek Yogurt with Honey and Chia Seeds
Ingredients:
- 1 cup Greek yogurt (100 kcal)
- 1 tbsp honey (60 kcal)
- 1 tsp chia seeds (50 kcal)
- 5 walnuts (65 kcal)
Total Calories: ~275 kcal

4. Cottage Cheese with Berries and Nuts
Ingredients:
- 1/2 cup cottage cheese (110 kcal)
- 1/4 cup mixed berries (25 kcal)
- 1 tbsp almonds (35 kcal)
Total Calories: ~170 kcal

5. Whole Wheat Toast with Peanut Butter
Ingredients:
- 1 slice whole wheat bread (70 kcal)
- 1 tbsp peanut butter (90 kcal)
- 1/2 banana (50 kcal)
Total Calories: ~210 kcal

6. Chickpea Salad with Lemon Dressing
Ingredients:
- 1/2 cup boiled chickpeas (130 kcal)
- 1 tsp olive oil (40 kcal)
- 1 tsp lemon juice (5 kcal)
Total Calories: ~175 kcal

7. Hummus with Whole Wheat Pita Bread
Ingredients:
- 3 tbsp hummus (100 kcal)
- 1 small whole wheat pita bread (80 kcal)
Total Calories: ~180 kcal

8. Smoked Salmon with Avocado Toast
Ingredients:
- 1 slice whole wheat bread (70 kcal)
- 50g smoked salmon (100 kcal)
- 1/4 avocado (60 kcal)
Total Calories: ~230 kcal

9. Boiled Eggs with Veggies
Ingredients:
- 2 boiled eggs (140 kcal)
- 1/2 cucumber (10 kcal)
- 1 small tomato (15 kcal)
Total Calories: ~165 kcal

10. Smoothie Bowl with Nuts
Ingredients:
- 1 cup almond milk (50 kcal)
- 1/2 banana (50 kcal)
- 1 tbsp chia seeds (50 kcal)
- 5 almonds (35 kcal)
Total Calories: ~185 kcal

Iftar Meal Ideas

1. Grilled Chicken with Quinoa and Vegetables
Ingredients:
- 150g grilled chicken breast (165 kcal)
- 1/2 cup cooked quinoa (110 kcal)
- 1 cup steamed vegetables (50 kcal)
Total Calories: ~325 kcal

2. Lentil Soup with Whole Wheat Pita Bread
Ingredients:
- 1 cup lentil soup (180 kcal)
- 1 small whole wheat pita bread (80 kcal)
Total Calories: ~260 kcal

3. Baked Salmon with Sweet Potatoes and Spinach
Ingredients:
- 150g baked salmon (220 kcal)
- 1/2 cup mashed sweet potatoes (100 kcal)
- 1 cup steamed spinach (40 kcal)
Total Calories: ~360 kcal

4. Vegetable Stir-fry with Tofu
Ingredients:
- 100g tofu (80 kcal)
- 1 cup mixed vegetables (50 kcal)
- 1 tsp olive oil (40 kcal)
Total Calories: ~170 kcal

5. Chicken Shawarma Wrap with Yogurt Sauce
Ingredients:
- 100g grilled chicken (165 kcal)
- 1 whole wheat tortilla (100 kcal)
- 2 tbsp yogurt sauce (40 kcal)
Total Calories: ~305 kcal

6. Stuffed Bell Peppers with Minced Beef
Ingredients:
- 1 medium bell pepper (30 kcal)
- 100g minced beef (180 kcal)
- 1/4 cup cooked rice (50 kcal)
Total Calories: ~260 kcal

7. Baked Falafel with Tahini Sauce
Ingredients:

- 3 pieces baked falafel (150 kcal)
- 1 tbsp tahini sauce (90 kcal)
Total Calories: ~240 kcal

8. Baked Chicken with Brown Rice and Vegetables
Ingredients:
- 150g baked chicken breast (165 kcal)
- 1/2 cup brown rice (110 kcal)
- 1 cup steamed vegetables (50 kcal)
Total Calories: ~325 kcal

9. Shrimp and Avocado Salad
Ingredients:
- 100g shrimp (99 kcal)
- 1/2 avocado (120 kcal)
- 1 cup mixed greens (20 kcal)
- 1 tsp olive oil (40 kcal)
Total Calories: ~279 kcal

10. Beef Stew with Whole Wheat Bread
Ingredients:
- 100g beef stew (200 kcal)
- 1 slice whole wheat bread (70 kcal)
Total Calories: ~270 kcal