RAMADHAN

MEAL PLANNER
 List of
Contents

03 22
A BRIEF INTRODUCTION WHOLEFOOD SNACKS

05 24
SUHOOR - BREAKFAST RECIPES MAKING YOUR WEEKLY MEAL PLAN

13 25
IFTAR - DINNER RECIPES WEEKLY MEAL PLAN & TEMPLATE

19 27
SMOOTHIES SHOPPING LIST

02. sunnahwholefoods.co.uk
 “O you who believe, observing the fast
is prescribed for you as it was
prescribed for those before you, that
A Brief Introduction you may become pious.” (2:183)

Fasting in the blessed month of Ramadhan is a very sacred and
special act of worship which Allah has made one of the Pillars of
Islaam.
Fasting is a type of spiritual and physical remedy. If a person fasts
according to the Sunnah and observes various rulings and
guidelines regarding the fast (such as having a nutritious suhoor
and staying hydrated during the evening), his heart and body will
benefit from the fast the most. ⁣
Ibn Qayyim says that fasting is a shield from many illnesses of the
soul, the heart and the body and has tremendous benefits. Fasting
also preserves health and rids the body of harmful substances
while preventing it from consuming what might harm it, especially
when one fasts in the best times of what the religion states or when
the body needs it. (Healing with The Medicine of the Prophet ‫ﷺ‬ ‎
Imam Ibn Qayyim Al-Jawziyyah.)
Tips For A Healthy Ramadhan
Try to include a salad or vegetable based soup with your iftar
meal to prevent over-eating and help replenish lost vitamins
and minerals.
Healthy smoothies are a great way of getting vital nutrients after
fasting without costing you lots of calories.
Have a hearty, carbohydrate rich suhoor avoid overeating the
next day and give yourself energy.
If you are craving something sweet, always have a serving of
fruit first to satisfy those cravings.
Focus on portion control and eat slowly so that your body has
time to register when it is full.

03. sunnahwholefoods.co.uk
 Stay hydrated as much as possible, avoid fizzy drinks and
juices and opt for water.
Working out directly before iftar will burn the most calories,
however, it is important to regulate intensity so that you don’t
feel faint or dehydrated.
In this guide you will find meal suggestions, with recipes, nutritional
information and total calories.
This is an interactive resource, with links to original recipe pages,
product suggestions and links within the document, so if you prefer
to use it digitally you can, rather than printing.
Feel free to adapt this planner as you like or use the blank
template page to make your own - please do tag us to see what
you come up with!
04. sunnahwholefoods.co.uk
This guide aims to provide an approximate meal planner, recipes and
nutrition information for your convenience.
If you find this guide useful please do share the link below “One who
guides to something good has a reward similar to that of its doer” -
(Saheeh Muslim).
https://sunnahwholefoods.co.uk/pages/ramadhan-meal-planner
We have made great effort to make this a guide that will benefit you, and
any benefit you receive from this is from Allah, and any mistakes are
from us.⁣⁣
**Nutrition information can vary for a variety of reasons. For the most
precise nutritional data use your preferred nutrition calculator based on
the actual ingredients you used in the recipe.
** Its a good idea to consult with your doctor before making any big
adjustments to your diet - especially if you have any underlying health
issues such as kidney disease, diabetes or other chronic health
condition.
Suhoor
Banana Oatmeal
Date Jam
Pancakes
on Toast with Date Syrup

Ingredients (1 serving) Ingredients (10 servings)

x 2 Slices of Wholemeal bread Recipe for Pancakes

x 1 tbsp of Date Jam x 1 tbsp of Date Syrup

Nutritional Values Nutritional Values

(Per Serving) (Per Serving)

Fat 2.01g Fat 1.01g

Saturates .01g Saturates .01g
Carbs 33g Carbs 25g
Sugars 11g Sugars 15g
Fibre 6g Fibre 6g
Protein 5.4g Protein 4.1g
Salt 0.2g Salt 0.2g

Total Calories Total Calories

242 135 cals (per serving)

05. sunnahwholefoods.co.uk
 Nutritional
Banana Overnight Oats Method Values
(Per Serving)

Ingredients (Serves 2) Mash 1 banana in a bowl with a

fork until smooth. Stir in the oats,
Fat 23g
2 bananas, peeled cinnamon, date syrup, milk and
peanut butter. Mix well, then cover
Saturates 5g
100g porridge oats
¼ tsp ground cinnamon, plus a and chill overnight. Carbs 65g
pinch to serve Sugars 0g
1 tbsp Date Sugar The next morning, stir the porridge, Fibre 6g
1 tbsp Date Syrup adding another splash of milk if the Protein 20g
300ml milk of your choice, plus a mixture is quite stiff. Divide between
Salt 0.3g
splash two bowls. Slice the remaining
2 tbsp peanut or almond butter, banana and scatter this over the
plus extra to serve porridge, drizzle with more nut Total
2 tbsp flaked or chopped almonds butter and sprinkle over the Calories
almonds. Top with spoonfuls of 557
yogurt, if using, and sprinkle with a
pinch more cinnamon before
serving.

06. sunnahwholefoods.co.uk
Nutritional
Values Baked Oats Method
(Per Serving)

Ingredients (Serves 4) Heat the oven to 180C/160C fan/gas.

Fat 12g
Saturates 6g 100g porridge oats Put the oats in a blender and pulse a
Carbs 38g 1 tsp baking powder few times until they start to resemble
1 banana, peeled and chopped flour. Add the baking powder, chopped
Sugars 0g
1 tbsp Date Syrup banana, date syrup or honey, eggs
Fibre 3g and mixed spice or cinnamon, and
2 eggs
Protein 8g pinch of mixed spice or ground whizz until smooth. Stir in the
Salt 0.5g cinnamon chocolate chips or berries.
100g chocolate chips, blueberries
or raspberries, plus extra to serve Lightly oil four heatproof ramekins,
Top with Date Sugar (optional) then divide the batter between them.
Total
Bake for 20-25 mins, or until well-risen
Calories
and the baked oats spring back when
300 lightly pressed. Scatter with more
chocolate chips or berries before
serving, if you like.

07. sunnahwholefoods.co.uk
 Nutritional
Pesto Egg Muffins Method Values
(Per Serving)

Ingredients (Serves 12)

Heat the oven to 180C/160C fan/gas 4.
Fat 5g
low-cal cooking spray, for the tin
Spray a 12-hole muffin tin with the oil Saturates 2g
18 cherry tomatoes, quartered
80g feta or goat’s cheese, spray. Evenly divide the tomatoes Carbs 1g
among the holes, and top each one with Sugars 0g
crumbled
around 2 tsp of the feta or goat’s cheese.
6 medium eggs Fibre 0g
30ml milk Protein 5g
Crack the eggs into a large bowl, then
2 tbsp pesto add the milk, pesto and seasoning and Salt 0.3g
whisk to combine. Pour the mixture
evenly into each hole.

Bake for 20 mins or until the egg is set. Total

Cool for 2-3 mins in the tin, then remove Calories
and leave to cool on a wire rack. 74

08. sunnahwholefoods.co.uk
Nutritional Chia & Almond
Values Method
(Per Serving) Overnight Oats

Ingredients (Serves 4) Tip the oats and seeds into a bowl and
Fat 15g
pour over the milk and vanilla extract.
Saturates 3g 200g porridge oats Leave for 5-10 mins for the oats to
Carbs 38g 50g chia seeds absorb some of the liquid.
600ml unsweetened almond milk,
Sugars 8g
plus 8 tbsp Reserve 16 raspberries, then add the
Fibre 12g remainder to the oats and crush them
2 tsp vanilla extract
Protein 14g 125g punnet raspberries into the mixture. Spoon into four
Salt 0.3g 100g almond yogurt tumblers or sundae dishes, then top
250g punnet blueberries with the yogurt and both lots of berries.
Cover and chill overnight or until
20g flaked almonds, toasted
needed. To serve, pour 2 tbsp almond
Total milk over each and scatter with the
Calories almonds.
370

09. sunnahwholefoods.co.uk

Breakfast Egg Wraps
Ingredients (Serves 4)
500g pack closed cup mushrooms
4 tsp cold pressed rapeseed oil,
plus 2 drops
320g cherry tomatoes, halved, or 8
tomatoes, cut into wedges
2 generous handfuls parsley, finely
chopped
8 tbsp porridge oats (40g)
10 eggs
4 tsp English mustard powder
made up with water
10. sunnahwholefoods.co.uk
Nutritional
Method Values
(Per Serving)
Thickly slice half the pack of mushrooms.
Heat 2 tsp rapeseed oil in a non-stick pan. Fat 20g
Add the mushrooms, stir briefly then fry Saturates 4g
with the lid on the pan for 6-8 mins. Stir in Carbs 31g
half the tomatoes then cook 1-2 mins more
Sugars 4g
with the lid off until softened.
Fibre 6g
Beat together the eggs really well with the Protein 28g
parsley and oats. Heat a drop of oil in a Salt 0.55g
large non-stick frying pan. Pour in a ¼ of
the egg mix and fry for 1 min until almost
set, flip over as if making a pancake. Tip
from the pan, spread with a quarter of the
mustard, spoon a ¼ the filling down the Total
centre and roll up. Now make a second
wrap using another ¼ of the egg mix and
Calories
filling. If you're following our Healthy Diet 429
Plan, save the rest for the following day.
 Nutritional
Chickpea, Red Pepper,
Values Method
(Per Serving) Egg & Feta Hash

Ingredients (Serves 2) Heat the oil in a frying

Fat 23g
. Cook the onion for 12-15 mins until
Saturates 6g 1 tbsp olive or rapeseed oil starting to caramelise. Add the
Carbs30g 1 onion, halved and sliced chickpeas, cumin and peppers and
400g can chickpeas, drained season well, then cook for a few mins
Sugars8g
1½ tsp cumin seeds until hot throughout.
Fibre 9g
4 roasted red peppersfrom a jar,
Protein 24g torn into chunks Create spaces in the pan for each of
Salt 2.8g 2-4 eggs the eggs. Crack the eggs into the pan,
40g feta, crumbled then cover and cook for 2-3 mins, or
until the eggs are done to your liking.
Total ½ lemon, zested
Scatter over the feta, lemon zest and
Calories small handful mint, leaves
mint. Serve alongside the flatbreads, if
chopped you like.
441
flatbreads, to serve (optional)

11.
sunnahwholefoods.co.uk
 Nutritional
Breakfast Burrito Method Values
(Per Serving)

Ingredients (Serves 1)
Whisk the chipotle paste with the egg Fat 21g
and some seasoning in a jug. Heat the Saturates 4g
1 tsp chipotle paste oil in a large frying pan, add the kale and Carbs 26g
1 egg tomatoes.
Sugars 4g
1 tsp rapeseed oil
50g kale Cook until the kale is wilted and the Fibre 5g
7 cherry tomatoes, halved tomatoes have softened, then push Protein 16g
½ small avocado, sliced everything to the side of the pan. Pour Salt 0.9g
1 wholemeal tortilla wrap, warmed the beaten egg into the cleared half of
the pan and scramble. Layer everything
into the centre of your wrap, topping with
the avocado, then wrap up and eat Total
immediately. Calories
366

12. sunnahwholefoods.co.uk
Iftar
Nutritional
One-pot chicken Method Values
& curry rice (Per Serving)

Ingredients (Serves 6) Heat the oil in a a large casserole dish (that

has a lid) over a medium heat, then fry the Fat 18g
2 tbsp vegetable oil or ghee onion, garlic and ginger until brown and Saturates 7g
2 large onions, finely sliced fragrant, about 10 mins. Stir in the curry
4 large garlic cloves, crushed
paste, turmeric, cardamom and cinnamon,
Carbs 47g
thumb-sized piece of ginger, peeled and finely
chopped
and stir for a few minutes. Add the chicken Sugars 0g
4 heaped tbsp mild curry paste and cook for another couple of minutes, Fibre 7g
1 tsp turmeric stirring to colour on all sides.
4 cardamom pods, bashed
Protein 31g
1 cinnamon stick Add the rice, stir well, then stir in the stock, Salt 1.2g
4 small skinless chicken breasts or 8 skinless and coconut milk, a generous pinch of seasoning,
boneless chicken thighs (about 600g), cut into bite- the veg and raisins. Bring to the boil, then
sized chunks reduce to a simmer, pop the lid on and cook Total
250g basmati rice, rinsed
for about 25-30 mins until the water has been Calories
600ml chicken stock
absorbed, the chicken and rice are cooked
200ml coconut milk 485
75g frozen peas through, and the veg is tender. Season to
150g green beans, rimmed and halved taste. Remove the cardamom and cinnamon
½ cauliflower (about 225g) broken into small florets stick, then scatter over the almonds and
50g raisins or sultanas coriander. Serve with yogurt and mango
coriander leaves, flaked almonds, plain yogurt and chutney on the side.
mango chutney, to serve

13. sunnahwholefoods.co.uk

Chicken & Veggie
Stir-Fry
Ingredients (Serves 6)
1 lb chicken breast(455 g), cubed
salt, to taste
pepper, to taste
1 lb broccoli florets(455 g)
8 oz mushroom(225 g), sliced
3 tablespoons oil, for frying
SAUCE
3 cloves garlic, minced
1 tablespoon ginger, minced
2 teaspoons sesame oil
⅓ cup reduced sodium soy sauce(80
mL)
1 tablespoon brown sugar
1 cup chicken broth(240 mL)
¼ cup flour(30 g)
14.
Nutritional
Method Values
(Per Serving)
In a large pan on medium-high heat, add 1
tablespoon of oil. Once the oil is hot, add
chicken, season with salt and pepper, and sauté Fat 20g
until cooked through and browned. Remove
cooked chicken from pan and set aside.
Carbs 23g
Fiber 2g
In the same pan, heat 1 tablespoon of oil and Sugar 4g
add mushrooms. When the mushrooms start to
soften, add broccoli florets and stir-fry until the Protein 27g
broccoli is tender. Remove cooked mushrooms
and broccoli from the pan and set aside.
Total
Calories
Add 1 tablespoon of oil to the pan and sauté
garlic and ginger until fragrant. Add the 393
remaining sauce ingredients and stir until
smooth.
Return the chicken and vegetables to the saucy
pan, stir until heated through.
Serve with hot rice or noodles.
sunnahwholefoods.co.uk
 Nutritional
Zesty One-Pot
Values Method
(Per Serving) Shrimp Pasta

Ingredients (Serves 2) Bring a large pot of salted water to a boil.

Fat 28g Add the pasta and cook, stirring frequently,
kosher salt, for cooking pasta until al dente, about 9 minutes. Drain the
Carbs 47g pasta and set aside.
8 oz linguine(225 g)
Fiber 4g 8 tablespoons unsalted butter,
In the same pot, heat 2 tablespoons of
Sugar 2g divided
butter over medium heat. When the butter
Protein 36g 1 ¼ lb large shrimp(570 g) has melted, add the shrimp and season with
1 pouch Tasty Zesty Spice Blend the Zesty seasoning. Cook until the shrimp
4 cups fresh baby spinach(160 g) start to turn pink, but are not fully cooked,
¼ cup grated parmesan about 3 minutes. Add the spinach and cook
Total cheese(30 g) until wilted, about 3 minutes.

Calories 2 tablespoons fresh lemon juice

Add the linguine to the pot, along with the
585 remaining 6 tablespoons of butter and
Parmesan. Toss until the butter melts and
the pasta is well-coated. Add the lemon
juice and toss once more to incorporate.

15. sunnahwholefoods.co.uk
 Nutritional
Quick lamb kebabs Method Values
(Per Serving)

Ingredients (Makes 8 pcs) Heat your oven up (you can easily adapt this recipe for
a barbecue). When the oven temperature reaches
2 cloves of garlic 200°C you can start cooking. Fat 15.7g
1 teaspoon dried oregano Peel and bash the garlic with a generous pinch of sea
Saturates 5.2g
salt in a pestle and mortar, then add the dried oregano
olive oil
and enough olive oil to loosen the mixture. Sugars 2.6g
4 lamb steaks (750g in total) Cut the lamb into 3cm chunks, then place in a large
Salt 0.4g
2 red peppers bowl. Season with black pepper, then add the
8 fresh bay leaves marinade, and toss to coat. Protein 18.5g
Halve, deseed and cut the peppers into chunks, and
2 lemons Carbs 3.5g
cut the lemons into wedges, then thread onto 8
a few sprigs of fresh flat-leaf parsley skewers, alternating between lamb, pepper, bay Fibre 0.7g
leaves and lemon wedges.
Lay the skewers on a baking tray and roast in the hot
oven for about 10 to 15 minutes, or until charred, sticky Total
and cooked through, turning occasionally. Keep an eye Calories
on them – rotate the tray so that all the kebabs get a
turn of being close to the fire and pull them back a little 202
if the bread starts to burn.
Pick and roughly chop the parsley leaves, then scatter
over the kebabs. Delicious served up with flatbreads, a
dollop of Greek yoghurt and some sliced cucumber.

16. sunnahwholefoods.co.uk
 Nutritional
Values Healthy chicken pasta bake Method
(Per Serving)

Cook the pasta following pack instructions. Heat

Ingredients (Serves 4)
the oven to 180C/160C fan/gas 4.
Fat 13g
300g wholemeal penne
Saturates 5g Meanwhile, heat the oil in a large pan over a
2 tsp olive oil
Carbs 51g 2 peppers (we used 1 yellow and 1 orange),
medium heat and fry the peppers for 8 mins,
stirring until they start to soften. Add the
Sugars 0g deseeded and chopped
courgette and garlic, stir for a few minutes more,
Fibre 11g 1 large courgette (160g), coarsely grated then tip in the passata and stir in the smoked
3 large garlic cloves, finely grated paprika, bouillon, chilli, if using, and olives.
Protein 35g 500g carton passata Simmer for 3-4 mins.
Salt 1.3g 1 tbsp smoked paprika
1½ tsp vegetable bouillon powder Drain the pasta, reserving the pasta water. Tip
1 tsp chilli powder (optional) the pasta into the passata mixture along with the
25g Kalamata olives (about 8), sliced chicken, half a mug of the pasta water and the
Total 400g chicken breasts (2 large), cut into basil. Stir together well, then tip into baking dish.
Calories pieces
Mix the ricotta in a bowl with 5 tbsp of the pasta
480 large handful of basil, chopped, plus extra to
water and spread across the top of the pasta.
serve Sprinkle over the cheddar, then bake for 35 mins.
100g ricotta Scatter with a few extra basil leaves, if you like,
20g finely grated mature cheddar and serve.

17. sunnahwholefoods.co.uk
 Nutritional
Coriander salmon with
Method Values
curried quinoa & pomegranate (Per Serving)

Ingredients (Serves 4) Heat the oven to 200C/180C fan/gas 6 and line a

baking sheet with baking parchment. Boil a
saucepan of water, add the quinoa and cook for 5 Fat 19g
120g quinoa, rinsed
mins. Add the beans, bring back to the boil, then
320g fine green beans, trimmed and cut into Saturates 3g
simmer for 10 mins. Remove from the heat and
thirds leave to stand for 5 mins, then drain, rinse and drain Carbs 42g
15g pack coriander again.
15g fresh ginger, peeled and chopped Meanwhile, blitz the fresh coriander, ginger, lemon
Sugars 0g
1 lemon, juiced juice, cumin, chilli and ground coriander in a small Fibre 13g
½ tsp ground cumin bowl using a hand blender. Arrange the salmon
steaks on the baking sheet, then spread a teaspoon Protein 39g
1 green or red chilli, seeds removed and
chopped of the coriander mix on each one, saving the rest for Salt 1.1g
later. Bake for 8-10 mins, depending on the
1 tsp ground coriander
thickness of the salmon.
4 wild skinless salmon steaks (460g)
Heat the oil in a non-stick pan and stir-fry the Total
1 tbsp extra virgin olive oil courgettes and onions for 8-10 mins over a medium
2-3 courgettes (320g), halved and sliced heat until softened and starting to colour. Stir in the Calories
2 red onions, finely chopped garam masala, bouillon powder and remaining 526
2 tsp garam masala coriander mixture, then add the chickpeas and cook
2 tsp vegetable bouillon powder for a minute. Tip into a serving bowl and stir through
400g can chickpeas, drained the cooled quinoa, green beans and pomegranate
150g pomegranate seeds seeds. Spoon half onto two plates and flake over 2
of the salmon fillets.

18. sunnahwholefoods.co.uk
Smoothies

Watermelon Nutritional Banana Peanut Butter Nutritional

Ingredients Information & Date Smoothie
Ingredients
Smoothie Information

1 cup Serving: 1
150g Fat 0.5g unsweetened
watermelon, Saturates 0.2g plain almond Carbs: 81g
peeled and Carbs 35g milk
Protein: 12g
chopped Sugars 0g 1 ripe banana
Fat: 19g
1 small Fibre 1g 4-5 pitted dates
Fiber: 11 g
banana, Protein 2g 1 frozen
Sugar: 48 g
peeled and Salt 0.01g banana
sliced 2 tablespoons
natural creamy
100ml cold
peanut butter
apple juice Total
Total
¼ - ½ cup ice
Calories
Optional: your Calories
154
favourite 510
protein powder.

19. sunnahwholefoods.co.uk
 Pumpkin Nutritional Immunity Boosting
Nutritional
Ingredients Ingredients
Smoothie Information Orange Smoothie Information

¼ cup + 2 tablespoons Serving: 1/2 1 large orange Carbohydrates: 54g

oats recipe (peeled) Protein: 3g
¼ cup canned pumpkin Fat: 2g
½ medium
puree Sodium: 164mg
¾ cup plain Greek Carbs: 32g banana
Potassium: 725mg
yogurt Protein: 11g Fat: 2g 1 cup frozen
Fiber: 7g
1 medium apple (cut into Cholesterol: 6mg mango pieces Sugar: 42g
pieces (I used Sodium: 58mg ½ cup almond Vitamin A: 2080IU
honeycrisp and left the
Fiber: 6g Sugar: milk |Vitamin C: 134.9mg |
skin on))
½ small banana (sliced
15g ¼ teaspoon Calcium: 221mg | Iron:
and frozen) vanilla extract 0.3mg
½ cup milk (almond,
soy, dairy, etc. –
whatever you prefer) Total Calories
1/8 teaspoon pumpkin Total Calories
187
pie spice 233
½ cup ice cubes

20. sunnahwholefoods.co.uk
 Oatmeal
Nutritional Green Monster Nutritional
Breakfast Ingredients Ingredients
Information Smoothie Information
Smoothie

Serving: 2 small 1 banana (frozen Carbs: 33g

or 1 large for a thicker Protein: 3g
¼ cup old-fashioned
smoothie smoothie) Fat: 2g
oats (uncooked)
½ medium banana 1 cup frozen Saturated Fat:
½ cup plain Greek Carbs: 37g pineapple chunks
0.3g
yogurt Protein: 9g | Fat: 1 pear (cored and
sliced)
Sodium: 27mg
¾ cup frozen mango 3g | Cholesterol:
1 orange (peeled Fiber: 7g
¾ cup frozen 3mg | Sodium:
strawberries or ½ and chopped) Sugar: 20g
87mg | Fiber: 5g |
cup frozen 3 cups loosely
Sugar: 18g
blueberries packed baby
¾ cup milk of choice spinach leaves
(dairy, almond, etc.) 2 tablespoons
Total
ground flaxseed
Total Calories (optional) Calories
199 (8ounces 1 cup cold water 149 (8 ounces)
(1/2 recipe)

21. sunnahwholefoods.co.uk
Wholefood Snacks
Medjool Medium Red Seedless
Dates Banana Grapes

Carbs 10 g
Dietary
Fiber 1g
Carbs: 23g Carbs: 27g Fat: 0g
Sugar 9g
Fat: 0g Protein: 1g
Fat 0g
Protein: 1g
Saturated-- g
Polyunsaturated-- g
Monounsaturated-- g
Total Calories
Trans-- g
Total Calories 104
Protein-- g
105
Total Calories
120 per date

22. sunnahwholefoods.co.uk
 Air-popped Long English
Watermelon
Popcorn Cucumber

Protein: 3g.
Carbs: 3g
Carbs: 22g Carbs: 18.6g
Fat: 0g
Fat: 0g Fiber: 3.6g
Protein: 1g
Protein: 1g Sugar: 0.2g
Fat: 1.1g
Total Calories
Total Calories 16 (1 cup)
92 (2 cups) Total Calories
93 (3 cups)

23. sunnahwholefoods.co.uk
 Making Your Meal Plan
Reminders

**Nutritional information may vary for a variety of reason or
where substitutions are used, please only use this as an
approximation to help you plan and monitor your meal
planning.
This is a 'Basic' Meal Plan designed just to give you a template
of your main meals and snacks. You should add the extra foods
that are part of your personal meals - so there is plenty of room
for your cheeky samosos and treats!
Use a reliable calorie counter to track your food intake so that
you can stay on track.
Increase your water intake as much as possible during the day,
replacing any fizzy drinks or caffeine where appropriate.
Having a healthy and nutritious Suhoor is key to having a
successful fast. "Take Sahoor, for in Sahoor there is blessing."
(Sunan an-Nasa'i).

The main focus should be to organise and plan your meals Similarly, you should follow the Sunnah of hastening to break
ahead. If calorie control is important to you, then you will need your fast, and not delaying it. "The people will remain upon
to add extra calories to suit your personal taste and desired goodness so long as they hasten to break the fast. Hasten to
calorie intake. break the fast, for the Jews delay it." (Sunan Ibn Majah)

Generally, the lowest calories per day to be considered

'healthy' is 1200-1500 (this would be short-term) so please
ensure that you are meeting your calorie needs to stay healthy
and energised to worship. DO NOT consume less than 1200
cals for women and 1600cals for men in a day. If you are a
male, increase the portion size and keep to 1800cals –
2100cals per day.

24. sunnahwholefoods.co.uk
 DO NOT consume
less than 1200 cals
for women and
1600 cals for men
Weekly Meal Plan
in a day. Add
additional snacks
and calories! Iftar Snack Snack Suhoor Base Calories

One-pot chicken & Banana x2 Cups

Day 1 curry rice
x 3 Medjool Dates
Overnight Oats Watermelon 1,494
(360 Cals) (557 Cals)
(485 Cals) (92 Cals)

Breakfast Oatmeal
Zesty One-Pot Shrimp x 3 Medjool Dates Breakfast
Day 2 Pasta (585 Cals) (360 Cals)
Burrito
(366 Cals)
Smoothie 1,428
(117 Cals)

x 3 Medjool Dates Chickpea, Red Immunity

x 3 Medjool Dates
Chicken & Veggie
Day 3 Stir-Fry (393 Cals)
(360 Cals)
(117 Cals) Pepper,
Egg & Feta Hash
Boosting Orange
Smoothie 1,311

sunnahwholefoods.com
(441 Cals) (117 Cals)

Brown Pita x 2 Pesto Egg

x 2 Quick x 3 Medjool Dates Baked Oats
Day 4 Lamb Kebab
Bread
(1 slice) (360 Cals) (300 Cals)
Muffins 1,338
(114 Cals)
(404 Cals) (160 Cals)

Coriander Salmon with Date Jam Green Monster

Day 5 Curried Quinoa &
x 3 Medjool Dates
on Toast Smoothie 1,277
(360 Cals)
Pomegranate (526 Cals) (242 Cals) (149 Cals)

Healthy Chicken
x 3 Medjool Dates Chia & Almond Pumpkin
Day 6 Pasta Bake
(360 Cals) Overnight Oats Smoothie 1,397
(480 Cals) (370 Cals) (187 Cals)

x 3 Medjool Dates Breakfast Egg Watermelon

'Treat Meal' of
Day 7 your choice (360 Cals)
Wraps Smoothie 943
(429 Cals) (154 Cals)
 DO NOT consume
less than 1200 cals
for women and
1600 cals for men
Weekly Meal Plan
in a day. Add
additional snacks
and calories!

Suhoor Snack Snack Iftar Total Calories

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7
sunnahwholefoods.co.uk
 Shopping List

FRUIT/VEGETABLES BREAD/PASTA/GRAINS DAIRY/CHEESE/EGGS Notes:

MEAT / POULTRY/FISH CANNED/FROZEN SNACKS/BEVERAGES

27 sunnahwholefoods.co.uk
 Contact Us
sunnahwholefoods.co.uk

Sunnah Wholefoods Storage & Fulfilment

Unit 16A Warehouse,
BrookMill Industrial Estate,
Lancashire
PR4 2PH

sunnahwholefoods@gmail.com

28.