Ramadan Meal Plan For Weight Loss

Ramadan Meal Plan For Weight Loss

Looking for a simple Ramadan Meal Plan for weight loss? I’ve got your back.

While Ramadan is primarily a time of spiritual renewal, it can also be an excellent opportunity to shed some extra pounds and jumpstart your weight loss journey.

Contrary to popular belief, Ramadan doesn’t have to be a time of overindulgence and unhealthy food choices. With a bit of planning and preparation, you can maintain a healthy and balanced diet while still observing your religious obligations with some low calorie ramadan recipes. In fact, many people find that fasting during Ramadan can help them develop better eating habits and make healthier choices.

Here, I’ll be sharing a Ramadan meal plan that’s specifically designed for weight loss. This meal plan includes nutritious, filling foods that will help you stay satiated throughout the day and avoid overeating when it’s time to break your fast. We’ll also be sharing some tips and tricks for making the most of your Ramadan weight loss journey.

So if you’re ready to lose weight, feel great, and make the most of your Ramadan fast, read on!

Here’s a simple Ramadan Meal Plan For Weight Loss.

Ramadan Meal Plan For Weight Loss

Below is a day’s plan with low calorie Ramadan recipes.


Mushroom & Spinach Omelet with Brown Bread & A cup of Milk

  • 1/2 cup sliced cremini/brown/Italian mushrooms, raw (36g)
  • 1 cup fresh, raw spinach (30g)
  • 1/2 teaspoon olive oil (2g)
  • 2 large eggs (100g)
  • Salt and pepper to taste
  • 2 Slices of Brown Bread (60)
  • 1 cup of low-fat milk (246g)


Chicken Burrito Bowl

  • 200g boneless, skinless chicken breast
  • 1 small red bell pepper sliced (74g)
  • 1 small onion sliced (70g)
  • 1/4 tablespoon olive oil (3/4 teaspoon) (3.5g)
  • 1/2 tablespoon taco seasoning (4g)
  • 1/2 cup ready to eat salsa (212.5g)
  • 1/4 cup black beans (61g)
  • 3/4 cup cooked long grain brown rice (151.5g)
  • 1/4  cup canned corn (62.5g)
  • 1/2 cup Kraft Shredded Fat Free Cheddar Cheese (56g)
  • 1 lime (67 g)
  • 1 tablespoon fresh cilantro
  • Salt and pepper to taste


Greek Yogurt with Fresh Fruit

  • 1/2 cup Non Fat Greek Yogurt (75g)
  • 1 small banana  (101g)
  • 2 medium strawberries (24g)
  • 1 small apple (129g)
ramadan meal plan for weight loss

You can also try my Low Calorie Creamy Chicken Salad for ramdan iftar+dinner!

Ramadan Meal Plan For Weight Loss: Nutritional Information

This Ramadan meal plan for weight loss provides:

  • Calorie: 1309 Kcal
  • Carbs: 178g
  • Protein: 113g
  • Fat: 30g

If you are looking for a ramadan meal plan for weight loss with Pakistani recipes, check this out.

Ramadan Nutrition Tips

If you are not the follow-the-diet-plan type, here are some general Ramadan nutrition tips that can help you stay healthy and energized during the month:

  1. Hydrate well: Since you’ll be fasting from dawn to sunset, it’s important to hydrate well during the non-fasting hours to prevent dehydration. Drink at least 8-10 cups of water throughout the day, and consider adding hydrating foods such as watermelon and cucumbers to your meals.
  2. Eat a balanced suhoor: Suhoor, the pre-dawn meal, is crucial for providing you with sustained energy throughout the day. Make sure to include complex carbohydrates such as whole grain bread or oats, protein such as eggs or yogurt, and healthy fats such as nuts or avocado in your suhoor meal.
  3. Avoid sugary and processed foods: Sugary and processed foods can cause a spike in blood sugar levels and lead to a crash later on, leaving you feeling fatigued and irritable. Instead, opt for whole, nutrient-dense foods such as fruits, vegetables, and lean proteins.
  4. Incorporate fiber-rich foods: Include fiber-rich foods such as fruits, vegetables, whole grains, and legumes in your meals to help prevent overeating and keep you full and satisfied for longer periods of time. These foods will help keep you feeling full and satisfied. Plus, it’ll help keep things moving, if you know what I mean.
  5. Practice moderation: While it can be tempting to indulge in rich, high-calorie foods during Ramadan, it’s important to practice moderation and balance. Choose healthier options when possible and limit your intake of fried or sugary foods.
  6. Move your body: Yes, I said it. I know it’s hard to muster up the energy to move your body during Ramadan, but trust me, it’s worth it. Even just a light walk or some yoga can help boost your energy levels and improve your mood, preferably during non-fasting hours.

Remember, it’s important to listen to your body and make adjustments as needed during Ramadan.

Healthy Snacks for Ramadan

Here are some healthy snack ideas for Ramadan:

  1. Fresh fruit: You can’t go wrong with some fresh fruit for a quick and easy snack. Opt for fruits that are high in water content, such as watermelon, oranges, or grapes, to help keep you hydrated during fasting hours.
  2. Nuts and seeds: Nuts and seeds are a great source of healthy fats, protein, and fiber. Grab a handful of almonds, walnuts, pumpkin seeds, or sunflower seeds for a satisfying snack.
  3. Greek yogurt: Greek yogurt is high in protein and low in sugar, making it a great option for a filling snack. Add some fresh fruit or a drizzle of honey for some extra flavor.
  4. Hummus and veggies: Hummus is a delicious and nutritious dip that pairs perfectly with veggies like carrots, celery, and bell peppers. This snack is packed with fiber, vitamins, and minerals.
  5. Homemade energy balls: Whip up some homemade energy balls using nuts, seeds, and dried fruit for a tasty and filling snack that will keep you going throughout the day.

You can try these delicious bread rolls and bake them instead of frying! Remember, it’s important to choose snacks that are nutrient-dense and will provide you with sustained energy. Try to avoid highly processed or sugary snacks, as they can cause a crash later on.

Healthy Suhoor Ideas

I’ve got some healthy suhoor ideas to help you start your day off right during Ramadan:

  1. Overnight oats: Overnight oats are a simple and delicious way to have a nutritious and filling breakfast without much effort in the morning. Mix together rolled oats, milk, and your favorite toppings such as berries, nuts, or little bit of honey, and let it sit in the fridge overnight. In the morning, you’ll have a creamy and satisfying bowl of oats waiting for you. If you want to make it lower in calories, use low-fat milk and sweeten the the oats with (pure) stevia.
  2. Scrambled eggs with veggies: Scrambled eggs are a classic breakfast dish that’s high in protein and easy to customize. Add some sautéed veggies like spinach, mushrooms, and bell peppers for some extra flavor and nutrition. To reduce calories, just spray some oil on a good-quality non-stick pan to prepare this healthy suhoor recipe.
  3. Smoothie bowl: Smoothie bowls are a fun and refreshing way to get in some fruits and veggies for breakfast. Blend together some frozen fruit, yogurt, and spinach or kale, and top it with some granola, nuts, or seeds for some crunch. (Pro-tip: Commercially available granola can be quite high in sugar, find a sugar free one and add just a tablespoon to your bowl. Don’t over do with the nuts either, since they can skyrocket the calories of your suhoor without much effort.)
  4. Whole grain pancakes: Pancakes don’t have to be unhealthy! Use whole grain flour and add some mashed bananas or applesauce for sweetness. Top them with some fresh fruit and a drizzle of honey for a satisfying and nutritious breakfast.

Remember, suhoor is important for providing you with sustained energy throughout the day, so make sure to choose foods that are nutrient-dense and filling such as these low calorie ramadan recipes. And don’t forget to hydrate well with water and other hydrating foods such as fruits and vegetables.

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