Focus on your health with an anti-inflammatory meal plan for the final days of the holy month
Drinking as much water as possible between iftar and suhoor reduces the risk of dehydration
As well as being a spiritual time, Ramadan is when many people focus on their health. Here, we chat to nutritionist Rashi Chowdhary, who puts together a five-day antiinflammatory meal plan for those who want to end the holy month on a healthy note.
“Ramadan is not only a time rich with religious benefits, but it is also a time plentiful in spiritual and health benefits,” says Chowdhary, who lives in Dubai.
“The separation between man and food for 30 days allows us to break the habit of leaning on food when in an emotional state. Come to think of it, we trust a source internally to take care of our physical needs of hunger and thirst. As meals are limited to one or two during the fast, there is less time to eat and think about food, which subsequently leads to a clearer mind, giving us more time to organise our thoughts and become more in tune with ourselves and our needs and wants.”
Chowdhary says following an anti-inflammatory plan will boost gut health.
“There is no denying the fact that our gut and brain are connected,” she says. “Eating well will help our gut to heal and therefore will help our mind relax, too, so we can focus on the essence of Ramadan.”
Anti-inflammatory meal plan: Day one
Suhoor (3.45am)
Two slices of sourdough bread with smashed avocado and two to three whole eggs, plus some mixed nuts. Break the fast (6.45pm-7pm) Coconut, plus coconut water and mango chaat.
Iftar meal (7.30pm-8.30pm)
One cup of rice, two cups of green vegetables, plus any meat curry.
Small snack (10pm)
Golden latte: one cup of almond milk with turmeric and cinnamon powder, with two to three dates blended together.
Day two
Suhoor (3.45am)
One cup of rice with chicken curry and a small glass of banana milkshake made with banana, almond milk, dates, cinnamon and almond butter blended together.
Break the fast (6.45pm-7pm)
A handful of mixed nuts, three dates and lemon water (replace sugar with manuka honey).
Iftar meal (7.30pm-8.30pm)
Two whole eggs, veggies and two slices of sourdough bread.
Small snack (10pm)
Vegetable soup, small portion of chicken or one whole egg.
Day three
Suhoor (3.45am)
Chicken and potato tikkis with fattoush or tabbouleh.
Break the fast (6.45pm-7pm) Almond yoghurt, chopped fruit and mixed seeds (one teaspoon of sesame seeds and one teaspoon of chia seeds).
Iftar meal (7.30pm-8.30pm) One to two sorghum flour rotis, any meat and vegetables.
Small snack (10pm)
Bone broth and a handful of mixed nuts.
Day four
Suhoor (3.45am)
Two whole eggs with gluten-free granola and almond milk.
Break the fast (6.45pm-7pm) Mango smoothie with almond milk, a scoop of unflavoured vegan protein powder. Sweeten the smoothie with dates or manuka honey.
Iftar meal (7.30pm-8.30pm)
Sourdough bread sandwich with chicken and vegetable soup.
Small snack (10pm)
Sauteed shiitake mushrooms with roasted sesame seeds and mashed potatoes.
Day five
Suhoor (3.45am)
Protein chocolate smoothie made with banana, almond milk, a scoop of vegan protein powder, unsweetened cocoa powder, dates and cinnamon.
Break the fast (6.45pm-7pm) Chia seed pudding made with crushed nuts, almond milk, chia seeds, manuka honey and a ripe banana.
Iftar meal (7.30pm-8.30pm) Chicken biryani with almond yoghurt raita.
Small snack (10pm)
Bone broth, one whole egg and a bowl of blueberries.
Chowdhary’s pro tips
● Drinking as much water as possible between iftar and suhoor reduces the risk of dehydration during fasting.
● Break your fast with electrolytes and healthy fats to help regulate cellular fluid balance. It will also help you to avoid overeating at the iftar meal.
● A wholesome blood sugar balance meal is key to healthy fasting. Ensure most of your meals have all major macros.
● Eating mindfully and listening to your body for fullness cues will put less stress on your body’s digestive system and gives you more energy. Eating smaller quantities once the fast is broken works as a better strategy for your gut than eating large meals in one go.
● Cut down on caffeinated drinks as they have a diuretic effect and promote fluid loss.
● Avoid consuming processed foods as they cause sluggishness and fatigue. Excessive consumption of inflammatory foods may also result in poor absorption of nutrients and could lead to weight gain.
● Practise mindful activities – be mindful of your thoughts and feelings. Negative thoughts will make you feel drained. Focusing on positive thoughts will not only help the whole process run smoothly, it will improve your physical and mental health and well-being.
● Celebrate! This is the most joyous and religious month of the year. Enjoy meals with others, exercise goodwill and be patient with your body.