Preparing for Ramadan: Healthy Suhoor Meal Ideas

Ramadan is coming! Yay!

It’s time to prepare our kitchen and plan the meals and menu ahead so we can free up some time during our fasting days. Planning can make life easier and helps us make healthier food choices.

Preparing for Ramadan makes it easier for us to focus on more important things rather than meal planning and cooking while fasting. What are those more important things? In Ramadan, we read Quran every day, make dua and remember Allah, improve ourselves, avoid wasting our time, give charities, and purify our souls.

preparing for ramadan

Organize the Kitchen

⇒ Freeze meals, sauces, and rice ahead before Ramadan. Freezing foods and meat is a great idea that eliminates some cooking during the week.

⇒ Buy bulk food items which can be kept in a pantry to avoid extra frequent shopping later: dates, olive oil, rice, chickpeas, lentils, spices, etc.

Plan Suhoor (Suhur) Morning Meals Beforehand

The morning meals should give you prolonged energy and should not make you very thirsty.

Ideas for planning morning Sohour meals:

  • Take 1/2 teaspoon of local Bee Pollen every morning. Start slow with a lower amount at first, to avoid allergies. Bee pollen is rich in B vitamins and minerals to keep you energized throughout the day.
  • Make sure to include Protein in your morning meals. Protein delays hunger and provides energy. Best sources of protein: eggs, meat, fish, nuts, yogurt, beans, quality protein powder.
  • Foods that provide long-lasting energy are protein, complex carbohydrates, and high-fiber foods. Complex carbs: oats, beans, whole wheat, whole grain. High-fiber foods: raw and unpeeled fruits and vegetables, flaxseeds.
  • Make sure to include healthy fats in your morning meals: coconut oil, olive oil, avocado, fish, nuts and seeds, grass-fed butter, grass-fed cream, grass-fed ghee
  • Try to avoid refined carbohydrates: white bread, pastries, tea, coffee, sugar.
  • Avoid unhealthy and refined sugars: white sugar, sugary drinks, fruit juices,
  • Include soaked or sprouted whole grains: oatmeal, quinoa, millet
  • Include hydrating fruits, vegetables, and drinks in your morning meals: water, lemon water, herbal tea, coconut water,
  • You can eat leftovers from the previous evening meal for Suhoor
  • You can make Smoothies with yogurt or raw grass-fed milk, avocado, kale, banana, flax seeds, chia seeds, hemp seeds, and others.
  • Raw grass-fed milk and dates, or nut milk and dates
  • Yogurt with frozen fruits (we LOVE wild blueberries with yogurt) nuts and seeds, a spoon of flaxseed oil or olive oil, and other frozen or fresh fruits.
  • Porridge made with goat’s milk or other nut milk (or grass-fed non-homogenized organic milk) with almonds, raisins, pumpkin seeds, sesame seeds, and a natural sweetener (maple syrup, coconut syrup, honey, or others)
  • Keep a batch of boiled eggs in the fridge. Boil more when you are running low. Eggs are a great source of protein and other nutrients.
  • Eat fruit and vegetables with high water content to stay hydrated: cucumbers, tomatoes, watermelon, oranges, lettuce, and others. Avoid juices.

Healthy Nourishing Suhoor or Morning Breakfast Meals

Healthy & Nourishing Suhoor breakfast meal ideas:

  • 1-2 glasses of water + Soaked Oatmeal Porridge + Yogurt with wild blueberries and flaxseed oil + 1 banana or 1 date.
  • 1-2 glasses of filtered water + 1-2 cups of Smoothie (with avocado, banana, raw/nut milk or kefir, 1 Tbsp Flaxseeds, 1 Tbsp Chia seeds, 1-2 dates, 1/2 cup frozen strawberries, 1 leaf of Kale).
  • 1-2 glasses of filtered water and 1 date + 2-3 boiled eggs with sauteed spinach + 1 banana  + hydrating vegetable or fruit (cucumber, tomatoes, orange, watermelon)
  • 1-2 glasses of clean water + 1-3 cups of Yogurt with wild blueberries/nuts/seeds/honey or maple syrup.
  • 1-2 glasses of clean water + 2-3 cups of soaked Lentil soup + cucumbers/tomatoes/greens
  • 1-2 glasses of clean water with 1 date + soaked Quinoa pizza + fresh salad
  • 1-2 glasses of clean water with 1 date + Egg omelet or fried eggs + Sourdough whole bread + Greens
  • 1-2 glasses of filtered water and 1 date + Boiled Eggs + vegetables
  • 1-2 glasses of filtered water and 1 date + Sprouted Buckwheat and Soaked Millet Pancakes + Hydrating Fruit or Vegetable
  • 1-2 glasses of filtered water and 1 date + cooked toasted buckwheat and eggs (fried or boiled) + slightly cooked broccoli with butter or fresh broccoli with some dipping sauce.



Hi! My name is Feruza. I am from sunny Uzbekistan. Currently, I am a stay at home mom of two beautiful boys and have a wonderful supportive husband. I hold Masters' degree in Multimedia Engineering, but at this moment, I am just a Mom. With all my love to my family, I try to nourish them with wholesome foods always trying and experimenting new recipes. My hobbies are languages, healthy lifestyle, nourishing food, books, sewing, knitting, DIYs, homeschooling, and much more! I felt the need of my own corner where I could collect all of my favorite recipes and information without losing them. And here it is! Enjoy!

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