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Ramadan Workout and Meal Plan

The document provides meal plans for 3 days of training and non-training. For training days, meals include oats, yogurt, eggs and pasta for suhoor; tuna, bean butter and beef for iftaar; and sweet potato and chicken for post-workout. Non-training days include eggs, toast and rice for suhoor; tuna, cottage cheese and nuts for other meals. Notes recommend drinking water, sleeping 6-8 hours and limiting salt/sugar.

Uploaded by

Mahmoud B. Mandour
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We take content rights seriously. If you suspect this is your content, claim it here.
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90 views5 pages

Ramadan Workout and Meal Plan

The document provides meal plans for 3 days of training and non-training. For training days, meals include oats, yogurt, eggs and pasta for suhoor; tuna, bean butter and beef for iftaar; and sweet potato and chicken for post-workout. Non-training days include eggs, toast and rice for suhoor; tuna, cottage cheese and nuts for other meals. Notes recommend drinking water, sleeping 6-8 hours and limiting salt/sugar.

Uploaded by

Mahmoud B. Mandour
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Sheet1

Training Day 1
Meal Food Quantity
Suhoor Oats 80 gram
Meal Yogurt 1 Cont.
Egg 4 Whole
Pasta
& 150 gram
Iftaar Tuna 1 Can
Meal Beanut Butter 4 tablespoon

Lean Beef 100 gram


Pre-workout Potatoes 350 gram
Meal Mixed Veggies Big Dish
(2 hours before workout) Creatine 1 scoop
workout
Post-Workout
Meal Sweet Potato 400 gram
(30min-2 hours after workout) Chicken Breast 150 gram

Non-Training Day 1
Meal Food Quantity

Eggs 5 whole
Suhoor Meal Brown Toast 2 Slices
White Rice 100 gram
Chicken Breast 150 gram
Olive Oil 2 tablespoon
Iftaar Meal Mixed Veggies Big Dish

Tuna 1 Can
Cottage Cheese 80 grams
lunch Meal Mixed Nuts 20 Piece
Tuna 1 Can
Peanut Butter 4 Tablespoon
Late Night Meal Creatine 1 Scoop

Page 1
Sheet1

Notes :
Drink about 2-3 liters of water.
Sleep 6-8 Hours at Night
Eat very little amount of salt/sugar

Page 2
Sheet1

Training Day 2
Meal Food Quantity
Suhoor Beans 70 gram
Meal Brown Toast 4 slices
Eggs 4 whole
White Rice 200 gram
Spinach 100 gram
Iftaar Chicken Breast 150 gram
Meal Olive Oil 2 tablespoon
Sweet Potato 250 gram
Banana 1 Medium
Pre-workout Chicken Breast 150 gram
Meal Mixed Nutts 10 Pieces
(2 hours before workout) Creatine 1 Scoop
workout
Potato 300 gram
Post-Workout Tuna 1 Can
Meal Brown Toast 2 slices
(30min-2 hours after workout) Mixed Veggies Big Dish

Non-Training Day 2
Meal Food Quantity
Oats 50 Grams
Eggs 3 Whole
Suhoor Meal Full Cream Milk 200 ml
White Rice 100 gram
Tilapia 200 gram
Mixed Veggies Big Dish
Iftaar Meal Olive Oil 2 Tablespoon

Chicken Breast 150 gram


Cottage Cheese 50 gram
lunch Meal Brown Toast 1 slice

Peanut Butter 4 Tablespoon


Late Night Meal Mixed Nuts 20 Pieces

Page 3
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Page 4
Sheet1

Training Day 3
Meal Food Quantity
Corn Flakes 50 gram
Suhoor Skimmed Milk 200ml
Meal Peanut Butter 4 Tablespoon
Brown Toast 1 Slice
White Rice 150 gram
Tilapia Big Fish (500gm)
Iftaar Mixed Veggies Big Dish
Meal Mixed Nutts 30 pieces

Sweet Potato 300 gram


Pre-workout Apple 1 Medium
Meal Chicken Breast 150 gram
(2 hours before workout) Creatine 1 Scoop
workout
Potato 300 gram
Post-Workout Tune 1 Can
Meal Egg 2 Whole
(30min-2 hours after workout) Brown Toast 3 Slices

Page 5

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