Part 2: It’s Ramadan, Think FAST (Suhoor)

Part 1: It’s Ramadan, think FAST (Iftar)
April 12, 2021

This is the most underrated and skipped meal during Ramadan, because of the timing of the meal. It is mostly had between 12 am and before prayer. This meal sets the scene for the rest of your day, and has an effect on your energy levels as well as mental wellness during the day.

Moral of the story is, do not skip it. To make your Suhoor both good for your body and mind, including a combination of proteins and vegetables, remember to keep the meal light, yet nutrient dense. Everyone has their own cultural and traditional way to eat during Ramadan, so here are a few guidelines to follow when planning your meals.


This includes chicken, fish, eggs, cottage cheese and lean meat, and it helps to keep you fuller for longer, because it digests over a longer period of time. It also helps your blood sugar levels to stay constant instead of spiking. If you do want to have carbohydrates as a pre-dawn meal, keep in mind that you may experience a spike in your blood sugar levels, which may leave you feeling exhausted later in the day.


Although dates are healthier than other sugar filled snacks because of their added vitamins, they should be eaten in moderation. Only 3 dates is enough to give you energy and stop your cravings for sweets.


These include foods like:

  • 1/2 or 1/4 avocado
  • salmon, nuts and seeds
  • olive oil.
  • The good news is that you can now include butter from grass-fed cows and milk also from grass-fed cows, obviously in moderation.


  • Oatmeal, Quinoa and Brown rice
  • Whole-wheat cereal grains are amazing sources of energy to keep you sustained during your morning especially. Their release of energy is slower than simple carbohydrates like processed wheat. Eating some oatmeal, with almond milk and nuts and seeds sprinkled on top is a great way to enjoy your Suhoor.


You want to keep yourself thoroughly hydrated before the day breaks, and this includes eating vegetables that have a high water content e.g. cucumber, tomato and celery. You can drink herbal teas, some water with lemon slices or cucumber slices.

Vitamins and Minerals

To make this Ramadan a successful one, making sure you have foods that are packed with vitamins is important. Not only does it set you up for a day full of energy, but it will give you the mental strength to focus your energy on praying.

Eating healthfully and wholly will allow you to really spend this Ramadan feeling full of energy and life. This is a time to submit, and really show respect and love.