Ramadan is a time of spiritual reflection, growth, and community. And while the focus is deeply meaningful, the physical experience of fasting from dawn to dusk asks a lot of your body. If you've ever felt lightheaded by midday, struggled with energy crashes in the afternoon, or found yourself reaching for the sweetest thing in sight at iftar, you're not alone.
The truth is, what you eat at suhoor and how you break your fast at iftar can make a significant difference in how you feel throughout the day. This isn't about perfection or restriction during this sacred month; it's about supporting your body so you can show up fully for your prayers, your family, and your intentions.
Let's talk about how to nourish yourself in a way that honors both your body and the spirit of Ramadan.
Why What You Eat at Suhoor Matters
Suhoor is your body's fuel for the hours ahead. When you eat foods that digest quickly and spike your blood sugar (think white bread, sugary cereals, or pastries alone), your blood sugar rises fast—and then drops just as quickly a few hours later. That's when the afternoon fatigue, brain fog, and intense cravings start to hit.
Your body is essentially asking: "What happened to that energy you gave me?" When your blood sugar crashes, you might feel shaky, tired, irritable, or have difficulty concentrating. This is your body's way of signaling it needs more steady, sustained fuel.
On the other hand, when you focus on foods that release energy slowly—like protein, healthy fats, and fiber—you're giving your body what it needs to stay stable and energized for longer. Think of it like slow-burning wood in a fire versus paper that flares up and dies out quickly.
What to Include at Suhoor
The goal at suhoor is to build a meal that will carry you through the day with steady energy. This means combining a few key elements: protein, healthy fats, fiber, and hydration.
Protein helps keep you fuller longer and supports stable blood sugar. This could look like eggs, Greek yogurt, labneh, leftover chicken or fish, or even a small portion of lentils or chickpeas if that feels good for you.
Healthy fats slow down digestion in a good way, helping your meal last longer in your system. Avocado, nuts, seeds, nut butters, olive oil, or ghee are all beautiful options that add richness and satisfaction to your meal.
Fiber from whole grains, fruits, and vegetables also helps slow digestion and keeps your blood sugar from spiking and crashing. Oats, whole grain bread (like our gluten-free options if you're avoiding gluten), fresh fruit, or sautéed vegetables all work well here.
And of course, hydration is critical. Drink plenty of water between iftar and suhoor, and consider adding electrolytes if you're feeling depleted—coconut water, a pinch of sea salt in your water, or even a squeeze of lemon can help your body retain the fluids you're drinking.
Simple, Sustaining Suhoor Ideas
You don't need to overthink this. Here are a few combinations that bring together protein, fat, and fiber in a way that's practical and satisfying:
Nasi lemak with egg and anchovies. The coconut rice provides sustained energy from the healthy fats in coconut milk, while the hard-boiled egg gives you protein and the ikan bilis (anchovies) add minerals and crunch. Add cucumber slices for hydration and a small spoonful of sambal if you love the heat. This complete meal is already balanced—rich in protein, healthy fats, and just enough carbohydrates to carry you through the day.
Nasi goreng with vegetables and egg. Leftover fried rice from iftar makes an excellent suhoor when it includes vegetables and protein. The egg (whether mixed in or served sunny-side up) provides staying power, and if you add extra vegetables like cabbage, carrots, or green beans, you're getting fiber that helps slow digestion. Pair it with a glass of water or warm tea.
Bubur kacang hijau (mung bean porridge). This traditional sweet porridge made with mung beans, coconut milk, and pandan is comforting and surprisingly sustaining. The beans provide protein and fiber, while the coconut milk offers healthy fats. If you find it too sweet in the morning, you can reduce the sugar or balance it with a side of hard-boiled eggs or a small portion of savory leftovers.
Greek yogurt with granola and berries. Choose a high-protein, high-fiber granola (like ours at Everiday Foods, which was designed exactly for this kind of balance) and top with fresh or frozen berries. The protein from the yogurt, the fiber and healthy fats from the granola, and the natural sweetness from the fruit make this a complete, nourishing option. If you want more richness, drizzle a little tahini or almond butter on top.
Scrambled eggs with avocado and gluten-free toast. This classic combination is sustaining for a reason. The eggs give you protein, the avocado provides healthy fats, and the toast offers carbohydrates. Add a side of cucumber or tomato for extra hydration and freshness.
Overnight oats with nuts and seeds. Prepare this the night before by combining ¼ cup oats with milk or a plant-based alternative, 2 Tbsp of chia seeds, a handful of chopped nuts, and a drizzle of honey or date syrup. In the morning, it's ready to eat. Creamy, filling, and packed with slow-burning energy.
Labneh & soft-boiled egg with olive oil, za'atar, and vegetables. Spread thick labneh on a plate, top with soft-boiled eggs, drizzle with olive oil or chili oil, sprinkle with za'atar, and serve with sliced cucumber, tomatoes, olives, and gluten-free pita bread. This meal is hydrating, satisfying, and rich in protein and healthy fats.
Breaking Your Fast: How to Approach Iftar
When the call to prayer signals the end of your fast, it's natural to feel eager to eat. Your body has been patient all day, and now it's ready to receive nourishment. But how you break your fast matters just as much as what you ate at suhoor.
Starting with something gentle and easy to digest helps your body ease back into eating without overwhelming your digestive system. Dates are traditional for good reason; they're easy to digest, provide quick energy, and their natural sugars help stabilize your blood sugar after a long day of fasting. Pair them with water or a warm drink like herbal tea, and give yourself a few minutes before moving on to your main meal.
Some people find that breaking their fast with a small portion of soup, something warm, hydrating, and gentle like lentil soup or vegetable or bone broth, feels grounding and supportive. The warmth can be soothing to your stomach, and the liquid helps rehydrate your body before you move on to heavier foods.
After this initial break, take a pause. Pray, rest, or simply sit with your family for a few minutes. This gives your body time to register that food is coming and prepares your digestion for the meal ahead. Rushing straight from dates to a large, heavy meal can leave you feeling bloated, uncomfortable, or overly full.
When you're ready for your main meal, focus on balance. Include protein (chicken, fish, lamb, lentils), plenty of vegetables (cooked or raw), healthy fats (olive oil, avocado, nuts), and whole grains or gluten-free alternatives if that's what your body needs. Eat slowly, chew well, and listen to your body's signals of fullness. You don't need to eat everything on your plate if you're satisfied.
Honoring Your Body During Ramadan
Ramadan is a gift, a time to slow down, reflect, and reconnect with what matters most. And part of honoring that time is taking care of your body with intention and kindness. You're not eating to be perfect. You're eating to feel good, to have energy for your prayers and your family, and to move through this month with strength and presence.
If you've struggled in past Ramadans with energy crashes, bloating, or feeling depleted, know that small shifts in how you structure your meals can make a real difference. And if this is your first Ramadan or you're navigating it with new health awareness, give yourself grace as you figure out what works best for your body.
This month is about nourishment, spiritually, emotionally, and physically. You deserve to feel supported in all of it.
Looking for easy, nourishing options to support your fast? Our high-protein, high-fiber granola and gluten-free breads are designed to keep you satisfied and energized. Explore our full range at Everiday Foods.
By Riyana Rupani