Stay nourished, energized and satiated with my picks for the best Ramadan recipes – full of classic Middle Eastern dishes perfect for suhoor or breaking your fast!
Planning your meals during Ramadan can be a daunting task. But with a little bit of organization, a bunch of great ideas, and creativity, you can easily meal prep healthy and satisfying meals for both iftar and suhoor to help keep you satiated and energized throughout the holy month.
To help get you started, I’ve put together a list of meal-planning ideas featuring 131 healthy Ramadan recipes for you to try. From tasty breakfast items to hearty main dishes, your options are vast. So whether you’re looking for something new to add to your iftar menu or are just starting to plan out your suhoor meals, there is something for everyone in this roundup.
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What is Ramadan?
Ramadan is the ninth month in the Islamic calendar. During this holy month, Muslims fast and abstain from food and water during sunlight hours. We do this every day for 30 days.
Fasting helps to cleanse the soul, teaches self-discipline and empathy for those less fortunate, and encourages acts of generosity. There’s so much more on this topic online. And I can provide more amazing resources if anyone’s interested. But today, I want to focus on the health aspects and delicious Ramadan recipes.
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What are the Health Benefits of Fasting?
There are amazing mental health benefits that come from this month-long ritual of sacrifice and self-discipline. Oftentimes, people find they can think more clearly, they’re more productive, and they have better concentration, which can lead to moments of clarity in specific areas of one’s life that might be blocked during the rest of the year.
The physical benefits of fasting are numerous as well and are what I really want to focus on. When the body isn’t constantly digesting food, it can go into a deep cleansing mode. This detoxifies the liver, kidneys, and other organs in the body. All of which helps improve our overall health and well-being. Here are some of the top physiological benefits of fasting:
- Lose weight. By skipping lunch and not eating until the sun sets, you will most likely consume fewer calories and less fat throughout the month. This may result in weight loss. I usually lose 5 pounds and keep it off for at least a few months.
- Lower blood sugar. One of the immediate effects of fasting is lowered blood sugar. And that can also result in lower cholesterol and lower blood pressure. All that means better cardiovascular health!
- Detoxify your body. Not eating or drinking during the day is a method of detoxing your body naturally. It gives your digestive system a chance to cleanse itself.
- Reduce appetite. I’m always surprised by how little food I actually need to feel full when I break my fast. During the month, many people notice an appetite reduction. That’s so important because it can help you restructure your relationship with food and limit overindulgence.
- Improve metabolism. By skipping meals during the day, your metabolism may become more efficient. We’re giving our digestive system a break. That makes it more efficient. And that means it can better process the nutrients in the food we eat.
Image Credit: Anna Tekkol/Istockphoto.
Tips for Staying Healthy During Ramadan
The best way I can stay healthy during Ramadan is to focus on nourishing my body with high-quality foods like fruits, vegetables, lean proteins, and healthy fats. Instead of letting convenient or hunger dictate my iftar choices, I do my best to plan ahead and meal prep to stay on track. By prioritizing balanced meals, staying hydrated, and making mindful food choices, I can keep my energy levels steady throughout the day, even while fasting.
Here are some other tips for staying healthy during Ramadan:
- Wake up for ‘Suhoor.’ This is the meal eaten before dawn. It can help you get more nutrients in your body.
- Have well-balanced meals. Make sure each of the two meals includes complex carbs, high-fiber food, and protein-rich foods. These well-balanced meals will help you replenish your energy.
- Drink plenty of fluids. You can also do this by eating water-dense fruits or soups. The goal is to consume the equivalent of 8 cups of water to avoid dehydration. I know it’s hard, but try to limit the caffeine, which can stimulate water loss.
- Cut down on processed foods and those with refined carbs such as sugar and white flour. They don’t have many nutrients and will not give you the energy and nutrition your body is craving.
- Break your fast with dates and water. An average serving of dates has 31 grams of carbs. That will give you the right amount of energy after a long day of fasting. They have high levels of fiber for digestion, and are packed with potassium, magnesium, and Vitamin B.
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Suhoor Ramadan Recipes
Suhoor is a great time to enjoy breakfast recipes. Especially recipes that will keep you feeling energized and full throughout the day. Because this meal happens so early, I recommend preparing as much as you can the night before, so it’s ready to enjoy when you wake up without prep work. These are some of my favorite Ramadan recipes to start the day with.
Image Credit: Dina-Saeed/Istockphoto.
Green Shakshuka
A modern version of the Middle Eastern recipe, green shakshuka is a delicious dish with cracked eggs over a medley of green vegetables. It’s vegetarian & gluten-free!
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Date Shake
A date shake is a great way to start your day. Made with all natural ingredients and no added sugar, this date smoothie is packed full of protein and fiber
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Mediterranean Egg Wrap
This Mediterranean Egg Wrap is a breakfast sandwich that is packed with protein, color and incredible flavor- perfect for on-the-go mornings!
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Zaatar Manakeesh
Zaatar Manakeesh is a Mediterranean flatbread that’s made with dough and zaatar spice. It’s an easy recipe to make from scratch using very few ingredients!
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Ful Medames
Ful Medames is a popular Middle Eastern breakfast recipe that’s made with cooked fava beans and cumin, then topped with a garlicky, lemon olive oil sauce!
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Vegetarian Stuffed Grape Leaves
These Vegetarian Stuffed Grape Leaves are a Mediterranean classic recipe made with short grain rice, parsley, tomatoes and onions – my favorite appetizer!
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Kibbeh Balls
These traditional fried Lebanese kibbeh balls are a delicious appetizer made with bulgur wheat and seasoned ground beef and onions filling!
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Tabbouleh Salad Recipe
This traditional Lebanese Tabbouleh Salad recipe is a healthy vegan Mediterranean appetizer made with bulgur, parsley, mint and chopped vegetables.
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Lebanese Crushed Lentil Soup
Learn how to make this authentic healthy Lebanese Crushed Lentil Soup in 30 minutes! Made with simple pantry ingredients, it’s vegan, hearty and so filling!
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Moghrabieh
Moghrabieh is a traditional Lebanese stew and is a firm family favorite. High in protein, this hearty, healthy stew is wonderfully spiced and full of flavor
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Lebanese Green Bean Stew
This Lebanese green bean stew is a one-pot meal made with chicken, tomatoes, and aromatic spices. It’s a full-bodied meal! Serve over rice or on its own.
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Lebanese Spinach Stew
Try this authentic Lebanese style Spinach stew made with simple ingredients; it’s wholesome, well-balanced and perfect to feed a large family
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Kafta and Potato Stew
This traditional Lebanese kafta and potato stew is a hearty meal that the whole family will love! Seasoned patties/meatballs are cooked in a rich tomato sauce for a healthy and delicious meal.
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Kibbeh in Yogurt Sauce
Kibbeh in yogurt sauce is a comforting & popular Middle Eastern recipe. This is an authentic Lebanese recipe from my mom that’s easy to follow
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Grilled Chicken Kabobs
These Grilled Chicken Shish Kabobs are flavorful & easy to make! The chicken is marinated with bright Mediterranean spices on a skewer with fresh veggies.
About the Author
Yumna Jawad, who was born in Africa to Lebanese parents and moved to the US at 11 years old, is beloved by millions of fans globally on Instagram, TikTok, and her website, Feel Good Foodie for her unique, delicious, creative and easy recipes that often go viral on social media. She has grown her massive following from scratch the past decade and has recently founded a new culinary venture, Oath Oats, launched in November 2022. Yumna’s viral food trends have been featured by Live with Kelly & Ryan, The Today Show, Good Morning America, PEOPLE, Vogue, and the New York Times. A graduate from the University of Michigan Business School, she now lives in Grand Rapids, Michigan, with her husband and two kids. Yumna’s parents are both Lebanese so she proudly features Lebanese, middle eastern and Ramadan recipes as part of her heritage. Her first cookbook, The Feel Good Foodie Cookbook, launched in May 2024 (Penguin) and is filled with over 100 approachable, unique and delicious “Middle Eastern meets Midwestern” recipes for the entire family. The cookbook hit the bestseller lists on Amazon, USA Today and Publisher’s Weekly.
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This article originally appeared on Feelgoodfoodie.net and was syndicated by MediaFeed.org
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