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FREE Suhoor and Iftar Meal Planners for a Healthy Ramadan [Printables]

Meal Planning | Nutrition | Ramadan

The Ramadan Suhoor and Iftar Meal Planners are simple, practical tools you can use to help make meal planning and staying healthy during Ramadan a million times easier! This calendar-like tool can be printed out and placed on your fridge for you to fill out throughout the week and always have in front of you for reference as you prepare your suhoor and iftar for the week.

Here’s how to use it to make the best out of this helpful planner!




The Suhoor Planner is broken up into 4 main categories:


1. Protein

The first is protein and the examples shown are eggs, Greek yogurt, beans, meat and poultry. These examples are diverse enough to accommodate whether you prefer breakfast type or dinner type suhoor foods, and are all there so you wont forget to mark it down!



2. Whole Grains

The second category is whole grains. This is slightly different from the iftar planner as rather than having a general “carbohydrate” category, this ensures you’re planning your meals with the best kind of carbohydrate for your suhoor and that is whole grains! Whole grains, such as whole grain bread/bagel, brown rice, steel cut oats and quinoa will help you feel more full during your fasting hours.



3. Healthy Fats

The third category is the healthy fats, and similar to the iftar planner, ensuring that you’re limiting your fried foods even at suhoor is important! Including foods like the examples given: avocados, nuts, peanut butter, flaxseed and hempseed are healthier!



4. Fruits and Vegetables

The last category is fruits and vegetables. This category is quite broad, as what you mark down depends what kind of suhoor eater you are – if you enjoy a breakfast type suhoor you may be noting down more fruits, however if you are a dinner-type suhoor eater, writing down the vegetables you’re consuming over the week in this section is really helpful to your meal planning!




The Iftar planner is broken up into 5 main categories:


1. Breaking Fast 

The first is to break your fast with dates, a glass of water, and fruits. After that, it’s best to go perform your Magrhib salah and then have your iftar (which ideally will consist of each of the components in the next four categories!)



2. Protein 

The first food type listed is protein. The planner provides space for you to write down your protein for each day of the week, with some examples provided as well. The examples shown are meat, poultry, tofu, beans, and fish – all common iftar foods that’ll help you keep on top of which types of protein you’re having each day.


3. Carbohydrates

The second food category is carbohydrates and the examples given are whole grain pita/naan, brown rice, couscous/bulgur, whole grain pasta, and potato/sweet potato. Making sure that you’re not skipping out on carbohydrates in effort to lose weight is  important during Ramadan so that your body is getting a sustained source of energy. Choosing the right kind of carbohydrates like whole grains are best, and having this section in the planner will help you keep track of your healthy carbohydrates throughout the week. 



4. Healthy Fats

The third food category is healthy fats. Highlighted under the examples is a note to remind you that if you are eating a fried food, you do not need to have a healthy fat that day. Using the planner will ensure that you’re keeping track of this and don’t eat too much fat, as Ramadan for many people, is a time of lots of fried foods!   



5. Vegetables

The last food category is vegetables. During Ramadan, a lot of the times vegetables are the one food group lacking from the iftar table. Using the planner will ensure that you are getting your vegetables in for each day of the week.  Also noted under vegetables is that this does not include potato/sweet potato as this is already a part of carbohydrates. When using the planner you can clearly separate each food into their appropriate section, and make sure that you are eating a healthy iftar every day of the week!



Are you ready to get your FREE copies of these printable Suhoor and Iftar Meal Planners? Click here to grab them now! Be sure to share with me on Instagram how you use your Meal Planners by tagging me @NutritionbyNaz 



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