Ramadan 2022 - Healthy Foods To Eat During Suhoor & Iftar

Mabruqq's Editor FOOD Apr 03, 2022
Ramadan 2022 - Healthy Foods To Eat During Suhoor & Iftar

2022's Ramadan is special. You want to know why? Because there are no lockdowns and we have the freedom to celebrate it with friends, families, eating out at restaurants, go out for shopping, visiting holy places, events, and doing much more. While observing fast this holy month and decorating our homes with Ramadan decor, this Ramadan we all should make a pledge to help the needy. There's nothing better than celebrating a holy month by helping someone in need. Ramadan is the fasting month of Muslims around the world & during this month people abstain from eating and drinking from sunrise till sunset.There are two important meals during Ramadan: Suhoor and Iftar are consumed.

At Mabruqq we created a list of meals which make your Suhoor and Iftar healthy and tasty. You can order your favourite meals from your favourite restaurants and it easily delivers to your doorstep.


Suhoor is an important part of fasting. Suhoor is the first and only meal of the day and people want to eat a healthy meal in Suhoor. Most of the people preferred dry fruits, dairy products, peanut butter and banana, eggs and fruit smoothie.

Here we recommended some meals which you should have for Suhoor which will keep your energy levels up and ensure an easier fast.

1. Peanut Butter And Banana

Peanut butter is a good source of protein and it also carries monounsaturated fat. Spread peanut butter and sliced on whole grain bread. Combination of bananas and peanut butter provides a good source of energy full day in fasting.

Ramadan 2022 - Healthy Foods To Eat During Suhoor & Iftar

2. Eggs

Eggs are also considered a good and healthy source of protein and nutrition & is an ideal meal to have before your fast. They are filled with tons of protein and will leave you feeling full. Try variations in egg dishes like omelette, poached eggs paired it with brown or simple bread, for larger portions try scrambled eggs and lastly boiled eggs for that extra protein need.


3 . Oatmeal

Oatmeal is a protein rich meal which provides you many benefits like antioxidants, fibres, lower blood sugar levels, promotes gut health, maintains digestive health, and sufficient energy the whole day. Oatmeal is a good source of proteins and carbohydrates. You can also include bananas and milk in your oatmeal and make them an ample source of energy. Add nuts and customise your dish in such a way that you get delicious taste.

Ramadan 2022 - Healthy Foods To Eat During Suhoor & Iftar

4. Fruits And Vegetables

There is no replacement for fresh fruit and vegetables in your fast. They are rich in minerals and vitamins that keep you body charged up thoroughout the day. Eating fruits and vegetables will help you stay cool and hydrated during fasting. Some examples would be watermelon, strawberries, oranges, tomatoes, spinach and cucumbers. You can also make a salad which will bring together several fruits and vegetables. Add salad dressing for extra flavors.

Ramadan 2022 - Healthy Foods To Eat During Suhoor & Iftar

5. Nuts

Your everyday staple, your source of protein, Nuts are the superfoods you need during Ramadan. If you take nuts with hot milk then the combination would become a very good source of energy and provide a good amount of protein as well. Rich in Omega-3 fatty acids, Fiber, Vitamin E, Plant sterols, L-arginine, Nuts are most recommeded healthy food to eat during Ramadan.

Ramadan 2022 - Healthy Foods To Eat During Suhoor & Iftar


The Iftar is a type of meal served during Ramadan. Iftar is served during sunset at the end of each day of Ramadan and people break their daily fast with Iftar meal.

1. Dates

Traditionally, people first eat dates along with water, juice or milk. Dates are high in sugar, fibres, minerals and small amounts of energy and fat. After a whole day of fasting people usually want to eat simple food like dates which can be digested easily and provide a quick source of energy and nutrients to relieve the tiredness. Dates are also taken as energy bars due to their high nutrition content.

Ramadan 2022 - Healthy Foods To Eat During Suhoor & Iftar

2. Green Veg Nuggets

Green veg nuggets are taken as snacks during Iftar. Green vegetables are rich in vitamins, minerals and fiber and they provide you with much needed nutrients while consuming as little calories as possible. You can make a green salad and it adds more health benefits in your meal. Green veg nuggets are healthier than original chicken nuggets whic means you eat less on your main course..


3. Fruits

During Iftar time keep your meals healthy, limit the use of oil steaming, grilling and baking food use during iftar. Fresh fruits are an excellent source of energy and also help muscles and nerves to function well. Ensure to take fruit during Suhoor and as well as Iftar.You can also order other meals from Uber Eats and get exclusive offers during Ramdan time.

Ramadan 2022 - Healthy Foods To Eat During Suhoor & Iftar