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.

The example plan below will help a Muslim acquire good nutrition during dark hours for the month of Ramadan.

Wake

Smoothie: tbsp ground linseeds + 1 apple + 1 banana + 40g oats + tbsp natural yoghurt + 250ml skimmed milk + water

Last thing before fajr

2 slices granary bread + olive oil based spread + jam / honey / peanut butter
Large glass water

Daytime fasting

Immediately after maghrib - large meal

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

Mid-Evening

High fiber cereal (like Weetabix, bran flakes, Shreddies, muesli, porridge, etc) + 200ml skimmed milk + 1 tsp sugar
200ml fruit juice
Mug tea/coffee

½ hour pre-bed

Large handful mixed nuts & seeds
2-3 oatcakes / rye crisp-bread with cheese or cottage cheese
Item fruit
Plenty of water.