In medical science, fasting is sometimes used as a form of detoxifying the body & giving the body a break from food for a length of time. In some cultures, fasting is associated with spirituality and a way to cleanse your soul.

On Friday April 1st, 2022, many Muslims around the world will begin fasting for one month.

During this month, your body needs more nutrient dense foods such as: whole grains, vegetables, legumes, healthy fats, protein, and fruits. Hydration is key & water is always the best choice.

To help our members who are celebrating Ramadan achieve all the health benefits from fasting during this month, use MOVATI’s Ramadan sample meal plan to help you continue towards your health and fitness goals. 

RAMADAN SAMPLE MEAL PLAN

SUHOOR 

• Start with a cup of warm water & lemon 
• A bowl of oatmeal topped with ½ cup of fresh berries and some walnut pieces
• Vegetable omelette made with 2 eggs, 1 Tbsp olive oil, a cup of chopped 

vegetables with sliced cucumber and tomatoes on the side

• Drink at least 2 large (ideally 3) large glasses of water

IFTAR

• Break your fast with a warm cup of water
• Enjoy a cup of herbal tea with 2 walnut stuffed dates

STARTER

• A cup of homemade chicken broth and vegetable soup
• A bowl of garden salad made with lettuce, tomatoes cucumbers, tossed in olive oil and lemon juice. Add a dash of feta cheese for taste

MAIN MEAL

• A serving of lean protein like chicken breast, fish, or lean meat
• A serving of starch such as rice or sweet potato
• A serving of steamed or roasted vegetables such as broccoli, cauliflower, 

green beans, carrots, zucchini

BEDTIME SNACK

• Option one: Protein smoothie with fresh fruits & nut butter
• Option two: Greek yogurt with fresh fruit & nuts
• If you are planning on exercising after Iftar, enjoy a smoothie 

as your pre-workout meal and have your main meal post workout. 

• Make sure you hydrate before, during and after your workout

HEALTH TIPS DURING RAMADAN

1.           Don’t skip your Suhoor

2.           Hydrate, hydrate, hydrate 

3.           Be mindful of your portions 

4.           Avoid high-fat, high-sugar content, and highly processed foods

5.           If you have a medical condition consult with your doctor before you fast

Tip: If you are planning on exercising after Iftar, enjoy a protein & fruit smoothie as your pre-workout meal and have your main meal right after your workout. Make sure you hydrate before, during and after your workout.