Best Dishes for Suhoor Meal in Ramadan | Pre-Dawn Meal
Suhoor or Sehri is the pre-dawn meal that Muslims have before starting their fast/siam during Ramadan. After having suhoor, they are not allowed to eat or drink anything until sunset. They can break their fast as the sun sets known as the Iftar meal. Suhoor is a very important meal during Ramadan because a person with fast has to spend the whole day. It’s important to choose foods very carefully that provide enough energy to last through the day.
The best dishes for suhoor meal during Ramadan are those that are nutritious, high in protein, and complex carbohydrates to provide long-lasting energy. Here are some popular suhoor dishes:
1. Oatmeal in Suhoor
Oatmeal is perfect in nutrition: Oatmeal is the perfect dish for suhoor, especially for those who are trying to focus on healthy foods. It is a good source of protein and fiber. Which can help to keep you feeling full throughout the day. A protein-rich meal gives you ample energy. You can add nuts and seed, fruits and veggies, and honey to it for extra flavor and nutrition. A protein-rich meal remained the first choice ever for every meal because of countless benefits.
Good source of fiber: Oats are high in fiber and all foods that contain high fiber take much time for the digestive system to break down thus a man can sustain his energy for a long time. It is a good source of carbohydrates and for providing lowering blood pressure.
Health benefits of oatmeal: According to several kinds of research, oats also contain avenanthramides, which are polyphenols that have antioxidant and anti-inflammatory properties that can be helpful in reducing your risk for heart disease and improving your cholesterol levels. Moreover, oatmeal in suhoor is a great way to start your fast during Ramadan because it will keep you feeling full until the iftar meal.
2. Whole-wheat Roti (Chapati)
Chapati /roti/paratha/nan: Whole wheat bread known as chapati or roti is essential for meals (especially in Asian countries like Pakistan, Bangladesh, India, Iran, and Gulf countries) A simple chapati is made of pure whole wheat flour and some time with vegetable oil or ghee that is known as paratha. Chapati is high in soluble fiber and keeps you full whole the day.
Benefits of Chapati: Chapati help decrease blood cholesterol levels. It is the best meal for those who are patients of constipation because is easy to digestible and keeps our digestive tract healthy.
Eat chapati, avoid paratha: Chapati is high in complex carbs, which provide steady energy and keep you energetic for long hours. Comparatively, paratha contains fat and can cause acidity issues for your digestive system. Avoid eating paratha in sehri because it is difficult to digest compared to simple chapati. It can cause weight gain if you eat it regularly.
3. Eggs in Suhoor Meal
Great source of protein: For your suhoor meal, it’s essential to get a good source of protein. Eggs are a great source of protein and are rich in vitamins. Eating eggs will leave you feeling full. You can prepare eggs meal supplemented with many dishes.
How to prepare an egg meal: There are many ways in which one can eat eggs. You can prepare in many ways, including boiled, scrambled, or as an omelet. You can make an egg omelet mixed with veggies and pair it up with chapati/brown bread. You can boil the eggs and can eat them as a whole with honey or you can mix them in a salad or you can add boiled eggs to rice dishes.
(Read the 14-days Eggs Diet Plan for Weight Loss)
4. Greek Yogurt
Greek yogurt is high in protein and can be paired with fruit, nuts, and honey for a delicious and filling suhoor.
5. Fruit Smoothies
Fruits smoothies made with fruits, vegetables, and yogurt or milk can be a great way to start the day with a nutritious and filling meal. Fruit smoothies are rich in protein, fiber, and omega-3. Moreover, smoothies keep your blood sugar balanced.
Shakshuka is a Middle Eastern dish made with eggs, tomato sauce, and spices. It’s a delicious and filling suhoor option.
Source of vitamins and minerals: Vegetables and Fruits are high in fiber, and contain minerals and vitamins that help one feel energized. They are easily digestible and can provide you with countless health benefits. Fruits and veggies help you lose weight too. But In Ramadan, People like fruits and veggies in their iftar meal.
Source of energy: Fruits such as bananas, strawberries, berries, grapes, and apples are a great source of energy. These fruits can help you feel full and energetic the whole day during the fast. The natural sugar in these fruits gives you a boost of energy and provides your body with the essential nutrients.
Keep you hydrated: Dehydration is a common issue in Ramadan because people drink less water or watery foods. many fruits/ and veggies are rich in water content which help in staying hydrated during the whole day. Fruits and veggies that are rich in water content are watermelons, cucumber, oranges, strawberries, lettuce, tomatoes, peaches, and spinach.
8. Soup in Pre-dawn Meal
Many people love soup in their meals. You can opt for your suhoor meal during Ramadan. Soup can be taken as a single dish and can be paired with other dishes too. Soups are light and easily digestible and keep you full and energetic. Moreover, soup keeps you hydrated during the day. To make a soup full of nutrition add meat broth, lentils, beans, grains, and starchy foods such as pasta. You can make it light or heavy depending on the ingredients you add to the soup. Do not make it much spicy or salty.
9. Dates in Suhoor Meal
Dates are a traditional food to break the fast during iftar, but you can also eat them during suhoor for a quick source of energy.
How to stay full during Ramadan? Eat dates in sehri (suhoor)! Dates are high in soluble dietary fibers, particularly pectin. These fibers attract water and improve the fluidity of stomach content, thereby increasing the time it spends in the stomach and providing a sensation of fullness.
By including high-fiber foods like dates in your sehri (pre-dawn meal), as well as supporting this fiber intake with lots of water, you will have better control over your appetite and feel content for longer.
Foods and Drinks to Avoid in Suhoor Meal
The ideal Suhoor meal should not contain heavy foods or foods that cause thirst, such as:
- Fried and fatty foods
- Preservative and artificial juices
- Chilled water.
- Sweets and sugars are high
- Spicy foods and spices
- Soft drinks
- Salted foods and pickles