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5 Healthy Suhoor Must-Haves

Nutrition | Ramadan | Resources | Suhoor

A healthy Ramdan starts with a healthy suhoor! With Ramadan fast approaching it’s important that we understand how to eat healthy and feel energized during our fasts well before-hand so we don’t get stuck the day before Ramadan wondering where to begin. 

With a healthy suhoor, you’ll be setting up your fasting days to be full of energy to help you keep up with your daily life and ibaadah, and most importantly so that you can get the most out of Ramadan. 

The Prophet ﷺ said: “Eat suhoor, for in suhoor there is blessing.” (Bukhari, 1923;)

There are 3 types of people when it comes to Suhoor:

  1. Skip suhoor because it’s too hard to wake up in the middle of the night. 
  2. Have cereal for Suhoor because it’s the easiest thing.
  3. Have a big dinner type meal (i.e. roti and curry etc). 

The problem is, most of the time these options don’t optimally help your fast. The result is low energy levels, headaches, and hunger.

Here are 5 healthy suhoor must-haves so you can feel energized and good, and avoid feeling tired and drained during Ramadan:

  1. Choose foods high in Protein

Protein is an important dietary component as it helps build and maintain muscle, but most importantly during Ramadan it helps you feel full for longer after a meal. Adding protein to your suhoor will ensure you feel satiated for longer during your fast. Examples of protein foods include:

  • Eggs

  • Greek yogurt

  • Beans

  • Lentils

  • Fish

  • Chicken


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2. Select Whole Grain Carbohydrates

Carbohydrates are what provide you with energy, and many people make the mistake of eating simple carbs during suhoor (i.e. sugary cereal, white bread) and will feel hungry and tired shortly after. Whole grains are high in fibre which means the energy will be absorbed slower in the body helping you feel fuller and energized for a longer time. Examples of whole grain carbohydrates are:

  • Whole grain bread
  • Whole grain bagels
  • Whole grain naan
  • Oatmeal
  • Quinoa 
  • Barley


3. Fill Up on Healthy Fats

Healthy fats will also help you feel full and satisfied throughout the day, and are an important part of a balanced diet. Examples of healthy fats include:

  • Avocados
  • Nut butters
  • Nuts and seeds
  • Ground flaxseed
  • Hemp seeds


4. Add fruit/veg to every suhoor

Fruits and vegetables are high in fibre, and contain a wide variety of vitamins and minerals. Some fruits/veggies also have a high water content which can help your hydration while fasting. Examples of fruits/vegetables that have higher water content are:

  • Watermelon

  • Strawberries

  • Cucumber

  • Lettuce


5. Make drinking water a priority 

In order to avoid dehydration throughout your fasts it’s important to ensure you’re drinking enough water at suhoor. Aim to have at least 2-3 cups of water while having your suhoor.


Check out some healthy suhoor recipes including Strawberry Chocolate Overnight Oats and Indian Spiced Egg and Hashbrown Waffles 


With Ramadan fast approaching, The Healthy Ramadan Guide will help you have the best Ramadan yet! With a 4 week meal plan, weekly grocery lists, healthy recipes for suhoor, iftar and post-iftar snacks, and a full 4-week fitness program and daily mobility routine to reduce aches and pain. Through simple healthy eating and exercise you will be able to enjoy delicious food and stay active without losing focus on the priorities of this blessed month. Order your copy of The Healthy Ramadan Guide today! 

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