Powerful Ramadan Diet Plan for Women (80-100kg)

Goals

• Gradual weight loss (4–8 kg in Ramadan)
• Balanced nutrition to prevent muscle loss
• Hydration and digestion-friendly meals
• Sustainable meal choices

Suhoor (Pre-Dawn Meal)

• Protein: 2 boiled eggs OR 1 cup Greek yogurt OR ½ cup cottage cheese
• Healthy Carbs: 1 whole wheat roti OR ½ cup oats with chia seeds
• Fats: 5-6 almonds OR 1 tsp peanut butter
• Hydration: 2-3 glasses of water
• Avoid: Fried food, processed cereals, high-sugar 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 (150g) 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: Samosas, pakoras, heavy creams, processed foods

Post-Taraweeh (Light Snack – Optional)

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

Hydration

• 8–10 glasses of water between Iftar and Suhoor
• Herbal teas for digestion
• Avoid carbonated drinks and sugary juices

Exercise

• Pre-Iftar: Strength training at CrossFit Mardan Ladies Gym
• Post-Iftar: Yoga OR stretching