This meal plan will give you a varied and balanced diet during Ramadan. It includes ingredients from the major five food groups.
The plan has been written by medical experts in consultation with Islamic scholars.
Dates and fluids (water and juices) should be added to each Suhoor (pre-dawn meal) and Iftar (the meal which ends the day’s fast). The fast is broken with dates, followed by dinner.
– A bowl of porridge with milk, one slice of toast and a handful of unsalted nuts
– Wheat-based cereal with milk, a plain scone or crumpet and an apple or banana
– A bowl of shredded wheat or muesli and a pear or orange
– Cheese and a one teaspoon of jam with crackers or toast and a handful of dried fruits
– Vegetables or chicken soup with some bread and a piece of fruit
– Pitta bread with chicken, salad and hummus and one or two middle-eastern sweet baklawa pieces
– Chicken with boiled rice, vegetable curry and mixed salad followed by fruit salad with single cream
– Fish baked with roasted vegetables or fish curry with rice followed by sweet vermicelli or one piece of jalebi (an Indian sweet)
– Pasta cooked with vegetables and chicken or fish and a slice of plain cake with custard
Source: NHS UK
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