My Ramadan Meal Planning Toolkit
By Rahaf Al Bochi, RD My Ramadan Meal Planning Toolkit
Salam! Eating well during Ramadan starts by meal planning and prepping before and during ramadan. Use this toolkit to help you organize and plan out your meals. I've also included a 7-day sample meal plan for your reference. Refer to the blog posts on www.olivetreenutrition.com for more guidance on healthy eating for Ramadan. Planning healthy meals for Ramadan can be stressful and frustrating. Please know that I do offer limited coaching sessions during Ramadan for people who would like extra guidance and accountability for a nourished Ramadan.
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Wishing you a blessed Ramadan! Rahaf Al Bochi, RD
www.olivetreenutrition.com My Ramadan Meal Ideas
Suhur Meal Ideas Iftar Meal Ideas Dessert and Snack Ideas
www.olivetreenutrition.com My Ramadan Grocery List
Vegetables and Fruits Meat/Chicken/Fish Dairy and Eggs
Grains/Cereals/Pantry Staples Frozen Food Other
www.olivetreenutrition.com My Ramadan Meal Planner
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Suhur
Iftar
Dessert
Snack
www.olivetreenutrition.com 7-Day Ramadan Sample Meal Plan
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Hummus with fava beans or Oatmeal with Egg Wrap (2 Egg omelet 2 whole wheat pita bread, Tuna salad dal with milk, nuts and scrambled with protein carrot and sandwich on vegetables, Suhur fruit eggs whole vegetables, 2 pancakes, cucumber whole wheat one whole wheat tortilla) pieces toast nuts, sticks bread wheat pita Fruit Fruit strawberries, 1 cup milk and Fruit bread glass of milk dates Fruit
Salad Salad Baked fish with Chicken stir fry Salad Vegetarian Salad 1 cup rice and Lasagna lemon, roasted with Chicken pot Chili (kidney Tandoori Iftar chicken vegetables and vegetables, 1 pie beans, chicken, 1 cup (Biryani) 1 sweet potato cup rice vegetables) brown rice
Greek yogurt, 1 square dark 1 oatmeal Pudding 1 square dark 1 piece Fruit salad granola, and chocolate cookie chocolate traditional Dessert berries sweet
Cheese and ½ cup Greek ¼ cup nuts Fruit Crackers and Whole grain ¼ cup nuts Snack crackers yogurt and dried fruit peanut butter granola bar and dried fruit
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