Extreme Ramadan Diet Plan for Women (100-150kg)

Goals

• Healthy weight loss (5–10 kg in Ramadan)
• Balanced nutrition to maintain muscle and prevent fatigue
• Hydration and digestion-friendly meals

Suhoor (Pre-Dawn Meal)

• Protein: 2 boiled eggs OR 1 cup Greek yogurt OR ½ cup cottage cheese
• Healthy Carbs: ½ cup oats with chia seeds OR 1 whole wheat roti
• Fats: 5-6 almonds OR 1 tsp peanut butter
• Hydration: 2-3 glasses of water
• Avoid: Sugary cereals, processed foods, and fried items

Iftar (Breaking Fast)

Start with:

• 3 dates + 1 glass of water OR lemon water
• 1 bowl fruit chaat (without sugar) OR 1 small bowl soup

Main Meal (30 min after Iftar)

• Protein: Grilled chicken/fish (200g) OR 1 cup lentils
• Healthy Carbs: ½ cup brown rice OR 1 small whole wheat roti
• Vegetables: 1 plate mixed salad with olive oil
• Fats: 1 tsp olive oil OR a handful of nuts
• Avoid: Fried snacks (samosas, pakoras), sugary drinks, heavy creams

Post-Taraweeh (Light Snack – Optional)

• 1 cup low-fat milk OR a handful of nuts

Hydration

• 10–12 glasses of water between Iftar and Suhoor
• Herbal teas for digestion
• Avoid carbonated and sugary drinks

Exercise

• Pre-Iftar: 30 – 45 min strength training at CrossFit Ladies Gym Mardan
• Post-Iftar: Yoga OR stretching