What to eat at suhoor and iftar each day, with protein, a shopping list and prep tips.
Updated October 2026 · 9 min read
A good Ramadan meal plan does three things: it gives you enough protein, it keeps you full through the fast, and it is simple enough to cook every day. This is a 7-day suhoor and iftar plan built for people who train, with a post-workout snack on training days. For timing and the reasons behind it, read workout timing and what to eat at each meal.
Sihha Fit is an Islamic fitness app. It builds workouts around your goal and equipment, makes halal meal plans, scans your food from a photo, tracks your progress, and has a Ramadan mode for suhoor and iftar. It is free to start, in English and Arabic.
Protein figures are rough estimates. The plan assumes you train on Monday, Wednesday and Friday after iftar and have the snack as your recovery meal.
| Day | Iftar | Evening snack or post-workout | Suhoor |
|---|---|---|---|
| Mon | 3 dates, water, lentil soup. Then grilled chicken (150 g), rice, salad. About 40 g protein. | Greek yogurt with dates and walnuts. About 20 g. | Foul with olive oil and lemon, 2 eggs, whole-grain bread, cucumber and tomato. About 30 g. |
| Tue | Dates, water, vegetable soup. Baked fish (150 g), potatoes, vegetables. About 38 g. | A glass of milk and a handful of almonds. About 15 g. | Oats cooked in milk with banana and peanut butter. About 25 g. |
| Wed | Dates, water, soup. Beef kofta (150 g) with bulgur and salad. About 40 g. | Tuna and whole-grain sandwich. About 25 g. | 3-egg vegetable omelette, labneh, bread, olives, an orange. About 30 g. |
| Thu | Dates, water, soup. Chickpea and vegetable stew with 100 g chicken over rice. About 35 g. | 2 boiled eggs and a fruit. About 13 g. | Greek yogurt (250 g) with oats, dates and nuts. About 28 g. |
| Fri | Dates, water, soup. Chicken and rice (kabsa style), 150 g chicken, extra vegetables. About 40 g. | Yogurt or labneh with fruit. About 15 g. | Shakshuka (3 eggs) with bread and salad. About 25 g. |
| Sat | Dates, water, soup. Grilled fish or chicken with lentil rice (mujaddara) and salad. About 35 g. | Dates, almonds and a glass of milk. About 12 g. | Tuna sandwich on whole-grain bread, cottage cheese or laban, fruit. About 35 g. |
| Sun | Dates, water, soup. Stuffed zucchini or vegetables with minced meat, and yogurt. About 35 g. | Smoothie of milk, banana, oats and peanut butter. About 15 g. | Labneh, cheese and zaatar sandwich, a boiled egg, tomato, cucumber. About 25 g. |
| Group | Buy |
|---|---|
| Protein | Chicken, fish or tuna, lean beef or mince, eggs, Greek yogurt, labneh, milk, cheese |
| Carbohydrate | Oats, rice, bulgur, potatoes, whole-grain bread, foul, lentils, chickpeas, dates, bananas |
| Fat | Olive oil, almonds, walnuts, peanut butter or tahini, olives |
| Vegetables and fruit | Tomatoes, cucumbers, zucchini, onions, leafy greens, lemons, oranges |
Drink 2 to 3 litres of water between iftar and suhoor, in small amounts. Choose water, laban, or water with lemon and mint over sweet drinks. Keep tea and coffee low and early in the evening. A small amount of salt in your food is enough. See our guide to sea salt.
Research and guidelines:
This page is for general education. It is not medical advice and does not diagnose or treat any condition. The meals and plans are examples, not a prescription. Talk to a qualified doctor about your own health, particularly if you have a medical condition, and do not delay treatment because of something you read here.
Sihha Fit builds workouts and halal meal plans around your goals. Free on iPhone and Android.