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7-day Meal Plan For Ramadan By Dr. Anita Das Gupta

Attributed to: Dr. Anita Das Gupta, Chief Dietitian, Burjeel Hospital Abu Dhabi

Why it is important to choose food wisely during Ramadan?

Dr. Anita Das Gupta: It is very important to choose food wisely during Ramadan, as generally, after a period of long fasting you are tempted to eat foods which are high in calorie, such as sweets and fried items. Moreover, after such a long period of fasting, your body stands a chance of getting dehydrated. Therefore you should be sure to have enough fluid to rehydrate it. And, the best choice is water.

Eat right stay bright

Some Suhour Meal Suggestions

Suhour Menu 1:

1 cup of Low fat milk                                                                                                                            120 kcals

3 slice of wheat toast with 2 slices of turkey(30g)                                                                     260 kcals

1 Scrambled egg with 1 oz cheese                                                                                                       123 kcals

5 medium green olives                                                                                                                            25 kcals

1 cup sliced melon                                                                                                                                    68 kcals

5 almonds                                                                                                                                                                                   35 kcals

Total                                                                                                                                                         631 kcals

Suhour Menu 2:

3 whole grain toast with 2 tbsp labneh spread                                                                             324 kcals

1 cup Low fat milk                                                                                                                               120 kcals

14 halves walnut                                                                                                                                   190 kcals

1 apple                                                                                                                                                   78 kcals

Total                                                                                                                                                         712 kcals

Suhour Menu 3:

1 cup cereal with dried fruits and nuts                                                                                           295 kcals

1 cup Low fat milk                                                                                                                               120 kcals

1 medium banana                                                                                                                                 108 kcals

1 Whole grain toast with 1 tsp. honey & 1 tbsp Low fat cheese spread                                   137 kcals

Total                                                                                                                                                         660 kcals                                                                      

Suhour Menu 4:

1 plain bagel                                                                                                                                           156 kcals

2 tbsp cream cheese light                                                                                                                    70 kcals

Turkey slices(30 gms)                                                                                                                                                     30 kcals

1 medium plate fruit salad                                                                                                                                           80 kcals

10 almonds                                                                                                                                               70 kcals

3 meduim dates                                                                                                                                      70 kcals

1 cup Low fat laban                                                                                                                               120 kcals

5 olives                                                                                                                                                                                                           25 kcals

Total                                                                                                                                                           621 kcals

Suhour Menu 5:

2 cup oat meal cooked with low fat milk dried fruits and nuts                                              362 kcals

1 boiled egg + cucumber slices                                                                                                            80 kcals

1 whole grain toast                                                                                                                                80 kcals

1 cup cantaloupe                                                                                                                                  68 kcals

1 cup low fat milk                                                                                                                                 120 kcals

Total                                                                                                                                                          710 kcals

Suhour Menu 6:

1 scrambled egg with mixed vegetables                                                                                            90 kcals

3 slices whole grain toast                                                                                                                     240 kcals

2 tbsp Low fat labneh                                                                                                                               84 kcals

1 tbsp honey                                                                                                                                                                               61 kcals

1 cup low fat milk                                                                                                                                                                120 kcals

1 medium plate fruit salad                                                                                                                                           80 kcals

Total                                                                                                                                                          675 kcals

Suhour Menu 7:

3 whole wheat bread with 2 tsp low fat cheese spread                                                                 324 kcals

1 egg omlette with mixed vegetables                                                                                                                       95 kcals

1 mandarin                                                                                                                                                                               60 kcals

7 halves walnuts                                                                                                                                    95 kcals

1 cup Low fat milk                                                                                                                                                                120 kcals

Total                                                                                                                                                          694 kcals

Some Iftar Meal Suggestions

Iftar Menu 1:

3 medium dates                                                                                                                                                                       70 kcals

1 cup chicken soup                                                                                                                                    81 kcals

1 skewer shish taouk                                                                                                                               140 kcals

1 cup tabouleh salad with dressing                                                                                                     94 kcals

1 medium Arabic bread                                                                                                                       164 kcals

1 cup Low fat laban                                                                                                                               120 kcals

1 cup mixed vegetable salona                                                                                                                                        50 kcals

Total                                                                                                                                                           719 kcals

Iftar Menu 2:

3medium dates                                                                                                                                                                                      70kcals

1 cup lentil soup                                                                                                                                   150 kcals

1 cup fattouch salad with light dressing                                                                                         147 kcals

3 baked kebbeh                                                                                                                                      155 kcals

1 medium Arabic bread                                                                                                                       164 kcals

1 small plate fruit salad                                                                                                                                                                      60 kcals

Total                                                                                                                                                         746 kcals

Iftar Menu 3:

3 medium dates                                                                                                                                                                       70kcals

1 cup beef vegetable soup                                                                                                                    149 kcals

2 baked vegetable spring roll                                                                                                                                        40 kcals

Chicken biriyani (rice ¾ cup; chicken 60gm)                                                                                                      250 kcals

1 cup Low fat yogurt                                                                                                                                                               86 kcals calories

1 cup tabouleh   with lemon and pepper dressing                                                                               30 kcals

1 pear                                                                                                                                                        70 kcals

Total                                                                                                                                                          695 kcals

Iftar Menu 4:

1 cup chicken soup                                                                                                                                 81 kcals

3 meduim dates                                                                                                                                       70 kcals

30 grams of hummus                                                                                                                             90 kcals

Medium Arabic bread                                                                                                                          164 kcals

90 gm grilled chicken with steamed vegetables                                                                            275 kcals

1 orange                                                                                                                                                                                     60 kcals

Total                                                                                                                                                          740 k cals

Iftar Menu 5:

1 cup lentil soup                                                                                                                                 170 kcals

3 meduim dates                                                                                                                                       70 kcals

2 medium lamb kofta                                                                                                                             116 kcals

1.5 leafy green salad with ½ tbsp salad dressing                                                                             75 kcals

1 medium Arabic bread                                                                                                                                                   164 kcals

1 medium plate cut fruits                                                                                                                     120 kcals

Total                                                                                                                                                          715 kcals

Iftar Menu 6:

1 cup of broccoli soup                                                                                                                           40 kcals

3 medium dates                                                                                                                                         70 kcals

1 medium khubus                                                                                                                                                                164 kcals

90 gms Grilled chicken with tarragon sauce                                                                                  225 kcals

1 cup Rocca beetroot salad                                                                                                                45 kcals

1 pieces baklava                                                                                                                                       113 kcals

Total                                                                                                                                                          657 kcals

Iftar Menu 7:

1 cup of mushroom soup                                                                                                                     72 kcals

3 medium dates                                                                                                                                         70 kcals

2 plums                                                                                                                                                                                    70 kcals

1½ cup low fat harees                                                                                                                          323 kcals

1 cup tabbouleh with dressing                                                                                                                                                                        90 kcals

1 cup low fat laban                                                                                                                               120 kcals

Total                                                                                                                                                         745 kcals