Healthy, nutrient-dense meals that will help keep you energized and hydrated throughout the day.
If you celebrate Ramadan, you know that when you can’t eat or drink from sunup to sundown, it’s hard to find convenient, healthy breakfast foods that will actually keep you full throughout the day.
In order to maintain energy and hydration throughout the day, registered dietitian and practicing Muslim Nour Zibdeh, tells BuzzFeed Health that it's important for your pre-dawn meal to include the following:
- Lots of protein and some healthy fats to help keep you full and energized until iftar.
- Fiber to help regulate your blood sugar levels and keep your bathroom habits consistent.
- Fruits and vegetables to help keep you hydrated (ie. watermelon, cucumber, tomato, or orange slices) and deliver your daily nutrients.
- Complex carbs as opposed to simple carbs, because complex carbs (sweet potatoes, brown rice, quinoa, etc.) digest slower, keep you fuller longer, and help regulate your blood sugar levels, which prevents crashing.
Following Zibdeh's guidelines, we've rounded up a bunch of simple and delicious-looking recipes that will keep you healthy and on top of your game during the next month. Alright, bon appétit!
- Make sure you drink two cups of water with suhoor. Zibdeh says most people complain about being dehydrated during Ramadan — as opposed to being hungry — and that keeping hydrated while fasting is incredibly important, especially in the summer.
- If you have a hard time staying full during Ramadan, she recommends eating more protein (beans, eggs, Greek yogurt) and healthy fats (avocado, peanut butter, nuts) with your meals. You're going to be hungry after six hours no matter what you eat, but protein- and fat-filled foods will keep you full and energized longer.
- Try not to overeat at iftar so that you're actually hungry at suhoor and are able to eat a full meal before you start fasting.
If you want to see what Zibdeh eats on a typical day during Ramadan, check out this rundown she provided (with recipes!).
Make this ahead of time and eat it for several days in a row for a super convenient suhoor. Pair with toast and fruit for carbs and extra hydration.
Get the recipe here.
Kalyn (Kalyn’s Kitchen) / Via kalynskitchen.com
Throw together this high-protein cottage cheese bowl in just five minutes or less.
Get the recipe here.
Erin (The Almond Eater) / Via thealmondeater.com