Ramadan Weight Loss Diet Plan (Pakistani Recipes)

Okay, let’s be real. Ramadan is coming up and you know you’re already thinking about how you’re going to avoid putting on weight. I mean, yes, we’re not eating for a solid 16 hours here! Buuut… we more than make up for that between iftar and suhoor!

So, if you’re anything like me, you’re already planning out your Ramadan diet strategy. But don’t worry, we’re in this together! I have got for you the perfect Ramadan weight loss diet plan.

We can do this. We just have to be smart about it.

What kind of meals should I eat in Ramadan?

It’s important to make sure that you’re maintaining a healthy and balanced diet during this time. High fiber and protein foods can help keep you feeling full and energized. And that is exactly the kind of Pakistani diet plan for weight loss I’ve designed for you guys!

By the way: You can find two meal plans here, and if you like these, you will love my 7-day weight loss meal plan with low calorie pakistani recipes that you can easily follow in Ramadan. The breakfast would be your suhoor and lunch and dinner would be your iftar and dinner!

SUHOOR

First things first, let’s talk about suhoor.

It’s like breakfast, but in the middle of the night. I don’t know about you, but I’m not exactly craving a salad at 3am.

So, here’s the plan: we’re going to have a proper desi suhoor but we’re going to keep a good mix of complex carbs, high quality protein and healthy fats! So eggs, non-fried shami kabab, homemade roti, brown bread…that kind of thing! It’s all about balance, right?

This meal before dawn should provide you with the energy and nutrients you need throughout the day.

IFTAR

Now, onto iftar. This is where things can get a little…out of control. I mean, after not eating all day, it’s hard not to want to stuff your face with everything in sight.

But here’s what we’re gonna do: We are going to start with some water and dates to break our fast.

Then, we’ll move onto a light fruit chat, get some nutrients in us! Then, let’s take a prayer break before we go on to our dinner.

That little gap between prayer and dinner is going to prevent us from stuffing too much!

DINNER

In dinner, we’re going to have a proper Pakistani meal as part of this Ramadan weight loss diet plan. I’m not going to write you some salad in the plan because I don’t want you to feel like you’re torturing yourself. So some portion controlled qeema & roti or the ever favorite chicken salan + chawal.

I have to take a moment to appreciate that’s the most urdu words I’ve even used on my blog…

And from there, just be mindful of what you’re eating. Go to sleep on time so you are not tempted to snack too much before suhoor.

No need to go crazy with the fried foods and sugary drinks.

We got this.

Plenty of water

And let’s not forget about hydration! It’s hot out there, guys. Make sure you’re drinking plenty of water and occasionally other hydrating fluids during the non-fasting hours.

Water will not only hydrate you, but keep you feeling full.

So do we really need to eat healthy in Ramadan?

I get you….I know it’s tempting to go all out at iftar and suhoor.

I mean, we’re talking about hours of not eating here.

But let me tell you, overeating during these meals can lead to some serious problems.

And I’m not just talking about a food coma…

No, no, I’m talking about digestive issues, weight gain, and all kinds of other not-so-fun stuff.

And let’s be real, we all know that fried, fatty, and sugary foods are basically the star of iftar and suhoor. But here’s the thing: they’re not exactly great for us.

I know, I know, it’s a tough pill to swallow. At least we have dates, right? Those things are a gift from above.

So, let’s all agree to eat in moderation, shall we? As a certified dietitian, I would love to guide you through and make this easy! This ramadan diet plan for weight loss has it all…

Trust me, your body will thank you.

Benefits of a Ramadan weight loss diet plan

• You feel energized, not sluggish
• You will be able to spend Ramadan the way it’s meant to be spent!
• Won’t be struggling for rukoo during taraweeh…iykyk….

Foods to eat during Ramadan

• Whole grain bread, cereal and pasta: Whole grains like brown rice, quinoa, and whole wheat bread are high in fiber and can help keep you feeling full.
• Eggs: Eggs are high in satiating nutrients, such as protein and fat, which can help keep you feeling full and satisfied during the day. They are also versatile and can be cooked in many different ways. And finally, they are very. very nutrient-dense (vitamin D, vitamin B12, and choline), which can help ensure that you are getting a variety of essential nutrients during Ramadan.
• Low-fat plain or Greek yogurt: Lassi is a great way to get all the benefits of dairy+fluids, which is so important for hydration. If you are trying to lose weigh, use low-fat or fat-free versions. Sweeten with pure stevia to cut out the calories of sweetened lassi.
• Dry-roasted nuts and seeds: Nuts and seeds like almonds, walnuts, and chia seeds are high in healthy fats and can be a good source of energy during fasting.
• Dates – Dates are a traditional food to break your fast with, and they’re also packed with nutrients like fiber, potassium, and antioxidants.
• Soups – Soups are a great way to stay hydrated and can be packed with veggies and protein for a nutritious meal.
• Grilled or baked lean proteins – Grilled or baked chicken, fish, or beef are good sources of protein and can be a healthier option than fried foods.
• Water and fresh fruit juices: I can not repeat hydration one more time…

These are all the foods to eat during Ramadan that you need to keep yourself rehydrated (and there we go again…) and replenish your energy levels.

Do I need to follow a diet plan in Ramadan?

No, not necessarily. Making healthy food choices can be enough for some people…

But some people benefit from some sort of guideline, especially if they plan on losing weight this in Ramadan. Ramadan weight loss diet plan does just that!

How do I make healthy choices?

Making healthy choices and swaps in your diet can help you maintain good health and energy levels throughout the day. You need to know which foods to eat during Ramadan, and which foods are better swapped for other options.

Maybe stick to some grilled chicken instead of that fried goodness.

And instead of chugging a soda, tang or glass full of roohafza, maybe go for some water infused with lemon or cucumber. (For your own safety, don’t recommend that to someone moment before iftar…)

So, let’s make a pact to avoid going overboard on the unhealthy stuff. It’s all about making small changes, people.

Can we lose weight in Ramadan?

Alright, let’s talk about the million-dollar question: can you lose weight during Ramadan? I mean, we’re fasting for like 16 hours a day, surely that should count for something, right?

Well, here’s the thing, my friends.

While Ramadan might seem like the perfect opportunity to shed those extra pounds, it’s not always that simple. Have you seen the spread of food we have during iftar and suhoor? It’s like a never-ending buffet of deliciousness.

But fear not…

If you’re serious about healthy eating during Ramadan for weight loss, there are a few things you can do.

1. First off, try to avoid the fried, fatty, and sugary foods that are so tempting during iftar and suhoor. Trust me, I know it’s hard, but your waistline will thank you.
2. Next up, make sure you’re eating in moderation. I know, I know, it’s easy to go overboard when you finally get to break your fast. But try to remember that you don’t need to eat everything in sight. Take it slow, enjoy your food, and stop when you’re full.
3. And finally, don’t forget to stay active! Just because you’re fasting doesn’t mean you can’t exercise. Maybe take a walk after iftar or do some light stretching before suhoor; maybe you’ll even burn off some of those extra calories.

Low Calorie Recipes To Loose Weight In Ramadan

Swap your regular meals with these low calorie versions and you will surely see a difference at the end of Ramadan. Just be careful to have the portions as mentioned.

• Low Calorie Chana Chat
• Low Calorie Chicken Qeema
• Low Calorie Oats Haleem
• Low Calorie Chicken Yakhni Pulao
• Low Calorie Creamy Chicken Salad
• Low Calorie Shami Kababs
• Low Calorie Green Raita
• Low Calorie Chicken Tikka Skewers

How do I follow this 1500 calorie Pakistani meal plan?

You have two meal plans to choose from, so you can follow them alternatively.

If the plan works well for you, let me know if the comments below for some more options like these diet plans!

Ramadan Weight Loss Tips Using This Diet Plan

1.Weigh your foods!

I can’t stress this enough. Weighing your foods can make a world of difference to how effective your weight loss is.

It helps you track your calorie intake because it allows you to accurately measure the amount of food you are consuming. Additionally, many people underestimate the amount of food they are eating and may not realize how many calories they are consuming. By weighing your food, you can determine the exact portion size and know the number of calories in that portion.

This is particularly important if you are trying to lose weight, gain weight, or maintain your current weight. Consuming too many calories can lead to weight gain, while consuming too few calories can lead to weight loss. So the first tip for healthy eating during Ramadan for weight loss is….weigh and measure!

I have already given the weights of each food mentioned in the diet plan below. Make sure you use your kitchen scale for best results!

So while weighing your food may seem tedious, it can be an extremely useful tool for tracking your calorie intake and achieving your health and wellness goals.

2. Exercise, walk or run after iftar or taraweeh prayers

Losing weight through a combination of diet and exercise is often considered the most effective way to achieve long-term weight loss. Putting yourself in calorie deficit JUST by eating less will be more difficult, and will take longer to show results. Try to do both, for quicker and more effective weight loss.

Can we get to the meal plan ALREADY?

Sorry for the never ending posts, I want to leave no stone unturned!

Ready to see what your healthy eating during Ramadan for weight loss is going to look like?

Lets get to the diet plan, shall we…

Ramadan diet plan for weight loss 1

SUHOOR: VEGGIE CHEESE OMELET WITH TOASTED BREAD

• 2 large eggs  (50g)
• ½ red onion, chopped (74g)
• 1/2 cups grape tomatoes, chopped (76g)
• 1 tablespoon parsley (chopped) (4g)
• 1/2 cup (56) Kraft Shredded Fat Free Cheddar Cheese or 25g of regular kraft cheddar cheese
• Red pepper flakes, salt, pepper to taste
• 1 teaspoon oil (5g)
• 2 Slices of Brown Bread (60g)
• 1/4 cup full-fat yogurt (make lassi from it) (61g)

DIRECTIONS:

Make a veggie cheese omelet using eggs, onion, tomatoes, parsley, cheddar cheese in the quantity mentioned above. Season with salt, pepper and red pepper flakes. Use only a measuring teaspoon of oil to cook this, any more and you’ll increase the calories. So, a good quality non-stick pan would be great here.

Enjoy that with two slices of brown bread, toasted or untoasted. And of course, a glass of lassi!

Make Lassi using 1/4 cup of full-fat yogurt. You can use more yogurt if you are using low-fat or non-fat yogurt. Sweeten it with stevia or add a dash of salt if you prefer namkeen lassi.

IFTAR: DATE & FRUIT CHAT

• 1 mejdool date (24g without seed)
• 1/2 teaspoon shan chat masala (2g)
• 1 small apple (129g)
• 1 small banana  (101g)
• 1/2 cup grapes (72g)
• 1 small tangerine/mandarin orange (76g)
• 1 cup of tea with 1 teaspoon sugar & 1 tablespoon evaporated milk

DIRECTIONS:

Break fast with a mejdool date.

Make fruit chat using an apple, banana, grapes, mandarin orange and season with chat masala.

You can have tea after iftar, dinner, or any other time you prefer.

DINNER: QEEMA SERVED WITH HOMEMADE ROTI AND RAITA

• 1/2 cup whole wheat flour (se aata gundo) (60g)
• 1 portion of qeema
• 1/4 cup full fat yogurt (61g)

DIRECTIONS

Make qeema as directed in the recipe box below. Divide it into 4 sections, and one section is your portion for dinner. You can consume other portions on other days, or serve your family. Tastes good anyway!

For your roti, you need 1/2 cup of whole wheat flour or aata. Knead with water and cook it without ghee or oil. You can knead 1 cup of aata at a time and divide it for dinner on two days.

SNACK

• 1 cup of whole milk (249g)
• 1/2 cup whole strawberries (72g)

DIRECTIONS

Enjoy milk and strawberries separately anytime before sleeping or blend them together with ice cubes into a shake. You can even make a popsicle out of it, if you enjoy that in summers.

Ramadan diet plan for weight loss 2

SUHOOR: SHAMI KABAB, ROTI & LASSI

• 1/2 cup (60g) whole wheat flour/aata (Knead dough with this)
• 2 chicken shami kababs (from this recipe)
• 1/4 cup full-fat yogurt (make lassi from it) (61g)
• 2 teaspoons canola/olive oil (9g)

DIRECTIONS

Make shami kabab as in the recipe below. You can have two in suhoor.

For your roti, you need 1/2 cup of whole wheat flour or aata. Knead with water and cook the roti without ghee or oil. You can knead 1 cup of aata at a time and divide it for suhoor on two days.

Make Lassi using 1/4 cup of full-fat yogurt. You can use more yogurt if you are using low-fat or non-fat yogurt. Sweeten it with stevia or add a dash of salt if you prefer namkeen lassi.

In this suhoor, you have allowance for 2 teaspoons of canola or olive oil. Use that to cook the Shami kababs on a good-non stick pan.

IFTAR: DATE, FRUIT CHAT AND CHAI

• 1 mejdool date (24g)
• 1/2 teaspoon shan chat masala (2g)
• 1 small apple (129g)
• 1/2 cup grapes (72g)
• 1 small tangerine/mandarin orange (76g)
• 1 cup of tea with 1 teaspoon sugar & 1 tablespoon evaporated milk

DIRECTIONS

Break fast with a mejdool date.

Make fruit chat using an apple, grapes and mandarin orange and season with chat masala.

You can have tea after iftar, dinner, or any other time you prefer.

DINNER: CHICKEN SALAN & RICE

• 1 cup boiled/cooked white rice (158g) (without oil)
• 1 portion chicken ka salan (from this recipe)

DIRECTIONS

Make chicken ka salan as directed in the recipe box below. Divide it into 6 sections, and one section is your portion for dinner. You can consume other portions on other days, or serve your family. Tastes good anyway!

Serve your one portion of salan with 1 cup of boiled rice or cooked rice without oil.

SNACK: CUP OF MILK

• 1 cup of low fat milk 244

DIRECTIONS

A cup of warm or cold milk, but use non-fat version here!

And there we go, some foods to eat during Ramadan!

Lastly…

Even if you don’t follow this diet exactly, let’s eat in moderation, avoid the fried/fatty/sugary trap, and enjoy this holy month to the fullest!

And if you follow this plan, can yo lose weight during Ramadan? The answer is yes, but it takes a bit of effort and self-control. At the end of the day, we want to make sure that we’re feeling energized and nourished during Ramadan, not sluggish and bloated.

But hey, if you’re up for the challenge, go for it! And if not, well, there’s always next year, right?

Let’s do this, Ramadan 2023!

Ramadan diet plan for weight loss: RECIPES

Need a 7-day Pakistani Meal Plan?

If you are looking for a seven day meal plan using pakistani recipes (bonus if you are located in the gulf region), you can try this 7-day Pakistani meal plan for weight loss in ramadan!

FREQUENTLY ASKED QUESTIONS

What are some healthy snacks for Ramadan?

• Fruits
• Dates
• Nuts
• Seeds
• Smoothies
• Greek Yogurt
• Airpopped popcorn
• Baked sweet potato chips
• Chia seed pudding

What are some Ramadan weight loss tips?

• Don’t over eat at iftar
• Avoid sugary drinks
• Get enough sleep
• Choose healthy foods

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