Ramadan 7-Day Nutrient-Dense Food Plan

Ramadan 7-Day Nutrient-Dense Food Plan

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Ramadan fasting presents us with a golden opportunity to improve our health. Certified Nutritional Therapist Dahlia Hammouda has designed a 7-day meal plan for NGS customers to help us extend the month’s spirit of charity to our bodies too. Make every bite count with this food plan full of nutrient-dense, fibre-rich power foods, and you’ll end up avoiding dehydration, hunger, indigestion and cravings, while giving your bodies the optimal nutrition it needs to detoxify, lose some weight and feel great.

 

Day 1

Time

 Food and beverages

Break your Fast

Begin with 1 glass of warm or room-temperature water, with a squeeze of lemon For pure water that is free of viruses and bacteria, checkout our range of Berkey Filters 

Iftar

Snack

1 small dessert Our Pumpkin Pudding with Cream is a must try.

Beverages

  • Green tea without sugar or artificial sweeteners

  • Plenty of water (can be flavoured with unpeeled lemon slices/unpeeled orange slices, cucumber/mint)

  • Natural fruit juice with no added sugar, such as watermelon, pomegranate or cantaloupe

  • Vegetable Smoothie (any combination of vegetables and one fruit). Check out: Kale, spinach, red grapes

Sohour

 

Day 2

Time

 Food and beverages

Break your Fast

Begin with 1 glass of warm or room-temperature water, with a squeeze of lemon For pure water that is free of viruses and bacteria, checkout our range of Berkey Filters 

Iftar

Snack

Watermelon slices

Beverages

  • Green tea without sugar or artificial sweeteners

  • Plenty of water (can be flavoured with unpeeled lemon slices/unpeeled orange slices, cucumber/mint)

  • Natural fruit juice with no added sugar, such as watermelon, pomegranate or cantaloupe

Sohour

  • ½ cup foul medames with olive or flaxseed oil + cut-up tomatoes sprinkled with cumin and arugula (gargir) + ½ baladi bread

  • Any fruit of your choice

  • 1 yoghurt or 1 glass almond milk

 

Day 3

Time

 Food and beverages

Break your Fast

Begin with 1 glass of warm or room-temperature water, with a squeeze of lemon For pure water that is free of viruses and bacteria, checkout our range of Berkey Filters 

Iftar

Snack

1 small dessert

Our Brown Rice Pudding with Goji Berries is a must try!

Beverages

  • Green tea without sugar or artificial sweeteners

  • Plenty of water (can be flavoured with unpeeled lemon slices/unpeeled orange slices, cucumber/mint)

  • Natural fruit juice with no added sugar, such as watermelon, pomegranate or cantaloupe

Sohour

 

Day 4

Time

 Food and beverages

Break your Fast

Begin with 1 glass of warm or room-temperature water, with a squeeze of lemon For pure water that is free of viruses and bacteria, checkout our range of Berkey Filters 

Iftar

 Snack

A handful of unsalted nuts (almonds) and red grapes

Beverages

  • Green tea without sugar or artificial sweeteners

  • Plenty of water (can be flavoured with unpeeled lemon slices/unpeeled orange slices, cucumber/mint)

  • Natural fruit juice with no added sugar, such as watermelon, pomegranate or cantaloupe

Sohour

     

    Day 5

    Time

     Food and beverages

    Break your Fast

    Begin with 1 glass of warm or room-temperature water, with a squeeze of lemon For pure water that is free of viruses and bacteria, checkout our range of Berkey Filters 

    Iftar

    Snack

    Khoshaf

    Check out our: Dried Apricots, Dates (Iraqi,Mejdool)Mixed nuts

    Beverages

    • Green tea without sugar or artificial sweeteners

    • Plenty of water (can be flavoured with unpeeled lemon slices/unpeeled orange slices, cucumber/mint)

    • Natural fruit juice with no added sugar, such as watermelon, pomegranate or cantaloupe

    Sohour

       

      Day 6

      Time

       Food and beverages

      Break your Fast

      Begin with 1 glass of warm or room-temperature water, with a squeeze of lemon For pure water that is free of viruses and bacteria, checkout our range of Berkey Filters 

      Iftar

            Snack

            1 small piece of oriental dessert of your choice or your choice of a healthy dessert

            Our Chocolate Coconut Truffles is a must try!

            Beverages

            • Green tea without sugar or artificial sweeteners

            • Plenty of water (can be flavoured with unpeeled lemon slices/unpeeled orange slices, cucumber/mint)

            • Natural fruit juice with no added sugar, such as watermelon, pomegranate or cantaloupe

            Sohour

               

              Day 7

              Time

               Food and beverages

              Break your Fast

              Begin with 1 glass of warm or room-temperature water, with a squeeze of lemon For pure water that is free of viruses and bacteria, checkout our range of Berkey Filters 

              Iftar

              • Small bowl of non-creamy vegetable soup (natural, no soup cubes)

              • Our Carrot Soup is a must try!

              • 400g (bone-in) grilled fish, or 250g fillet of fish

              • ½ -1 cup of brown rice cooked with olive oil or coconut oil

              • 1-2 cups vegetables in a mixed salad with 1 table spoon of olive oil, lemon and mustard dressing

                  Snack

                  Chocolate Avocado Mousse

                  Beverages

                  • Green tea without sugar or artificial sweeteners

                  • Plenty of water (can be flavoured with unpeeled lemon slices/unpeeled orange slices, cucumber/mint)

                  • Natural fruit juice with no added sugar, such as watermelon, pomegranate or cantaloupe

                  Sohour

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                    • NGS Team