Build Muscle & Stay Strong: Ramadan Diet Plan

Goals​

• Lean muscle gain without excess fat
• High-protein and calorie-dense meals
• Proper hydration and recovery

Suhoor (Pre-Dawn Meal)

Protein:

• 4 boiled eggs (2 whole, 2 whites) OR
• 1 cup Greek yogurt + 1 scoop protein powder

Healthy Carbs:

• 1 cup oats with honey & chia seeds OR
• 2 whole wheat rotis

Fats:

• 10 almonds OR
• 1 tbsp peanut butter

Hydration:

• 3-4 glasses of water

Optional:

• 1 banana for extra energy

Iftar (Breaking Fast)

Start with:

• 3 dates + 1 glass of water OR
• A protein shake
• 1 bowl fruit chaat OR
• 1 small bowl lentil soup

Main Meal (30 min after Iftar)

Protein:

• 200g grilled chicken/fish/beef OR
• 1.5 cups lentils

Healthy Carbs:

• 1 cup brown rice OR
• 2 whole wheat rotis

Vegetables:

• 1 plate mixed salad with olive oil

Fats:

• 1 tsp olive oil OR
• A handful of nuts

Optional:

• 1 cup full-fat milk OR yogurt for extra calories

Post-Taraweeh (Muscle Recovery Meal)

• Protein Shake OR 1 cup milk + 1 scoop whey protein
• Healthy Snack: 1 banana OR a handful of nuts

Hydration Guidelines

• 12–14 glasses of water between Iftar and Suhoor
• Herbal teas for digestion
• Avoid sugary drinks and sodas

Exercise (Strength & Muscle Building)

Pre-Iftar Workout (30-45 min): Strength training at CrossFit Ladies Gym
Post-Iftar Workout (Optional): Light cardio or stretching

Additional Tips:

•  Eat every 2–3 hours (after Iftar) for muscle growth