Meal Plan for Ramadan

Ramadan is an Islamic religious observance that takes place during the ninth month of the Islamic Calendar and is a period where prayer, fasting, charity and self-accountability are stressed. Since the Islamic lunar calendar year is 11 to 12 days shorter than the solar year, Ramadan migrates through the seasons.

Of particular significance is the daytime fasting practiced by most observant Muslims. Every day during the month of Ramadan, Muslims around the world get up before dawn to eat and perform their first prayer (fajr). They break their fast when the fourth prayer of the day (maghrib), is due at sunset. The fast is intended to be an exacting act of deep personal worship in which Muslims seek a raised level of closeness to Allah. The act of fasting is said to redirect the heart away from worldly activities, its purpose being to cleanse the inner soul and free it from harm. It also allows Muslims to practice self-discipline, sacrifice, as well as sympathy for those who are less fortunate, intending to make Muslims more generous and charitable.

From a nutritional point of view, a Muslim partaking in a Ramadan fast should ensure as near to adequate nutrition and hydration as possible during the dark hours, obviously also allowing for sufficient sleep. The dawn / sunset hours vary according to where in the World the Muslim is, so this may be a factor to bear in mind.

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Today
Wednesday, May 18, 2022 UTC/GMT +03:00
Wednesday, May 18, 2022 UTC/GMT +03:00
Wed May 18 08:00 - 08:00 Smoothie: tbsp ground linseeds + 1 apple + 1 banana + 40g oats + tbsp natural yoghurt + 250ml skimmed milk + water
10:30 - 10:30 2 slices granary bread + olive oil based spread + jam / honey / peanut butter Large glass water
13:00 - 13:00 Lean steak or chicken breast or turkey fillet or fillet white fish basmati rice or wholewheat pasta or large serving potatoes Loads of veg or large salad Fruit and/or yoghurt Plenty of water
16:00 - 16:00 High fibre cereal (like Weetabix, bran flakes, Shreddies, muesli, porridge, etc) + 200ml skimmed milk + 1 tsp sugar 200ml fruit juice Mug tea/coffee
19:00 - 19:00 Large handful mixed nuts & seeds 2-3 oatcakes / rye crispbread with cheese or cottage cheese Item fruit Plenty of water
Thu May 19 08:00 - 08:00 Smoothie: tbsp ground linseeds + 1 apple + 1 banana + 40g oats + tbsp natural yoghurt + 250ml skimmed milk + water
10:30 - 10:30 2 slices granary bread + olive oil based spread + jam / honey / peanut butter Large glass water
13:00 - 13:00 Lean steak or chicken breast or turkey fillet or fillet white fish basmati rice or wholewheat pasta or large serving potatoes Loads of veg or large salad Fruit and/or yoghurt Plenty of water
16:00 - 16:00 High fibre cereal (like Weetabix, bran flakes, Shreddies, muesli, porridge, etc) + 200ml skimmed milk + 1 tsp sugar 200ml fruit juice Mug tea/coffee
19:00 - 19:00 Large handful mixed nuts & seeds 2-3 oatcakes / rye crispbread with cheese or cottage cheese Item fruit Plenty of water
Fri May 20 08:00 - 08:00 Smoothie: tbsp ground linseeds + 1 apple + 1 banana + 40g oats + tbsp natural yoghurt + 250ml skimmed milk + water
10:30 - 10:30 2 slices granary bread + olive oil based spread + jam / honey / peanut butter Large glass water
13:00 - 13:00 Lean steak or chicken breast or turkey fillet or fillet white fish basmati rice or wholewheat pasta or large serving potatoes Loads of veg or large salad Fruit and/or yoghurt Plenty of water
16:00 - 16:00 High fibre cereal (like Weetabix, bran flakes, Shreddies, muesli, porridge, etc) + 200ml skimmed milk + 1 tsp sugar 200ml fruit juice Mug tea/coffee
19:00 - 19:00 Large handful mixed nuts & seeds 2-3 oatcakes / rye crispbread with cheese or cottage cheese Item fruit Plenty of water
Sat May 21 08:00 - 08:00 Smoothie: tbsp ground linseeds + 1 apple + 1 banana + 40g oats + tbsp natural yoghurt + 250ml skimmed milk + water
10:30 - 10:30 2 slices granary bread + olive oil based spread + jam / honey / peanut butter Large glass water
13:00 - 13:00 Lean steak or chicken breast or turkey fillet or fillet white fish basmati rice or wholewheat pasta or large serving potatoes Loads of veg or large salad Fruit and/or yoghurt Plenty of water
16:00 - 16:00 High fibre cereal (like Weetabix, bran flakes, Shreddies, muesli, porridge, etc) + 200ml skimmed milk + 1 tsp sugar 200ml fruit juice Mug tea/coffee
19:00 - 19:00 Large handful mixed nuts & seeds 2-3 oatcakes / rye crispbread with cheese or cottage cheese Item fruit Plenty of water
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