Ten fast suhoor meals with protein, how to prepare them the night before, and what to go easy on.
Updated October 2026 · 8 min read
Suhoor is the meal that carries you through the fast. A good one is built on protein, fibre and slow carbohydrate, with a little fat, and is eaten with plenty of water. Below are quick ideas, most with no cooking and ready in 10 minutes or less.
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 approximate and depend on brands and portions.
| Suhoor | What goes in it | Protein (approx.) |
|---|---|---|
| Overnight oats (no cook) | Rolled oats, milk or yogurt, chia, a banana or dates, a spoon of peanut butter | 20 to 25 g |
| Labneh and cucumber wrap (no cook) | Wholemeal bread, labneh, cucumber, tomato, olive oil, mint | 15 to 20 g |
| Greek yogurt bowl (no cook) | Strained yogurt, nuts, dates or berries, a spoon of honey | 20 to 25 g |
| Eggs two ways (5 minutes) | 2 to 3 eggs scrambled or boiled, wholemeal bread, tomato, olives | 18 to 24 g |
| Ful medames (2 minutes from a can) | Warm fava beans, olive oil, lemon, an egg, wholemeal bread | 20 to 28 g |
| Hummus and cheese plate (no cook) | Hummus, white cheese, cucumber, wholemeal bread | 18 to 25 g |
| Tuna and chickpea salad (no cook) | Canned tuna, chickpeas, tomato, cucumber, lemon, olive oil | 30 to 38 g |
| Banana-oat smoothie (3 minutes) | Milk, banana, oats, peanut butter, dates | 18 to 25 g |
| Cottage cheese and fruit (no cook) | Cottage cheese, sliced fruit, walnuts, cinnamon | 20 to 28 g |
| Shakshuka toast (10 minutes) | Eggs poached in tomato and pepper sauce, wholemeal bread | 18 to 24 g |
For a full week of suhoor and iftar, see the 7-day Ramadan meal plan.
Many guidelines suggest about 2 to 3 litres of fluid between iftar and suhoor, in small amounts rather than all at once. Water is best, with soups and fruit adding to it. If your urine is pale yellow, you are probably hydrated. If you have heart or kidney disease, follow your doctor's advice about fluids.
A mix of protein, fibre and slow carbohydrate with a little fat: for example eggs with wholemeal bread, ful with olive oil, or oats with yogurt and nuts. This keeps you full longer than sweets or white bread.
About 25 to 40 g is a good target for most adults, and the top of that range if you are training. Eggs, labneh, yogurt, cheese, legumes and tuna all help.
Overnight oats, labneh wraps, yogurt bowls, hummus and cheese plates, tuna and chickpea salad and cottage cheese with fruit need no cooking at all.
Salty foods such as pickles, processed meats and salty cheese, very spicy dishes and sugary foods tend to increase thirst. Choose water-rich foods like cucumber, tomato and yogurt instead.
No. Skipping suhoor leaves you with less energy and often leads to overeating at iftar. A light, high-protein suhoor is better.
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 such as diabetes, 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.