Ramadan Diet Plan | Ramadan Workout Plan | Malayalam | Ramadan Fitness Tips | Certified Trainer |

[NOTE: This is only a sample diet plan. You may modify according to your goals]

Around – 7:00 PM IFTAR
Check IFTAR Times each day 
2 Dates + 1/2 Cup of low fat Curd
2 Dates + 2 Glass of water

Around – 7:30 PM : PRE WORKOUT MEAL
Pre Workout Meal always go for a Small Portion. Don’t eat full 
Options
*Soup/Salad  
*Grilled/Curry Fish ,1 Bowl Veggies,  Grilled chicken/Curry , baked potato or white Rice 

Around – 9:00 PM :  WORKOUT TIME
*After Workout – 40 Gram Whey Protein Shake

Around – 11:00 PM POST WORKOUT MEAL
*Grilled/Curry Fish ,1 Bowl Veggies,  Grilled chicken / Low Fat Beef Curry
*with brown rice or 1 cup of biryani or Our normal rice 

SNACK
Dessert around midnight
Options
*Fruits ( apple or Banana ) 
*Nuts (almonds or walnuts)
*Small bowl of salad or yoghurt
*Protein Smoothie ( With One Scoop of Whey ) 

SUHOOR
Around 2:30am-3:30am
Check SUHOOR Times each day 
Options
*6 eggs Omelette ( 3 whole egg + 3 egg whites ) or Protein shake 
*Oats with Almond milk or Greek yogurt 
*Grilled/Curry Fish ,1 Bowl Veggies,  Grilled chicken / Low Fat Beef Curry
*Paneer Curry 3 Whole wheat Chappathi 

Drink at least 2 to 3 liters of Water a day between IFTAR and SUHOOR

RAMADAN SAMPLE WORKOUT PLAN

Weight loss
3 times per week steady cardio low intensity 40 to 50 minute  (before Iftar) Alternate days
3 times per week weight training moderate weight (After Iftar) Alternate days 
Chest & triceps 
Back & Biceps 
Legs & Shoulders , Calves
After Cardio – Abs workout 3 times per week 

Muscle Building 
5 times per week weight training moderate weight (After Iftar)
Chest & Triceps , Abs
Back & Biceps ,Traps 
Legs , Abs
Shoulder & calves 
Arms , Abs 

RAMADAN HEALTHY GUIDELINES

FAT
• Limit fats but do not cut healthy fats since they are a good source of energy especially during fasting
• Substitute by healthy fats like (olive oil, coconut oil, avocados , nuts)
• Avoid fried, high fat foods
• Oven bake, grill, or cook with small amount of oil instead of frying

VEGITABLES
Increase your vegetable intake, since they are loaded with vitamins, minerals and fluids
Make sure that 1⁄2 of your plate is vegetables
•Choose green leafy vegetables since they are rich in B vitamins which are essential for energy production especially during fasting

CARBOHYDRATES 
• Choose complex high fiber carbohydrates, high in vitamins and minerals
• Examples (legumes, lentils, whole grains, sweet potatoes, brown rice)
• Avoid simple, sugary carbohydrates

FRUITS
• Try to substitute fruit juice by whole fruits, (sometimes fruit juice contains up to 5 servings of fruits) and you need the fiber for longer satiety.
 • Loaded in vitamins especially antioxidants and minerals for electrolyte balance
• Eat 2-3 servings of fruits per day 

PROTIEN
• Important in Suhoor meal since protein keeps you full for a longer time
• Choose healthy lean proteins

MILK GROUP
• Choose low fat milk, cheeses, if you have digestive problems, or lactose intolerance substitute by fermented dairy like yogurt
 • Avoid full fat milk or cheese

RAMADAN HEALTHY GUIDELINES

COMPLICATIONS DURING RAMADAN AND NUTRITIONAL TREATMENT

Digestion

Constipation

The treatment of constipation is Exercise, Water, and Fiber.
Peptic ulcers or heartburn:
• Avoid spicy food, caffeine, soft drinks.
Avoid smoking (remember Ramadan is the best time to quit
Smoking since you are deprived from smoking at least 12 hours.
Avoid citrus fruit juice (low PH foods may worsen the peptic ulcer).

Do not lay down at least 30 minutes after eating.

Eat good quality food (high in omega 3,6, vitamins and minerals).

Check with your doctor for medication to take before Ramadan to
Control your stomach acidity.

Stress
• Lacking of food or water: Eat a balanced diet during Iftar and Suhoor.
• Changes in routine and shorter periods of sleep: Exercise to control your stress.

Caffeine withdrawal
Before Ramadan, start cutting caffeine gradually, or switch your morning coffee cup to after noon. 

Dehydration
Always try to drink plenty of water. To help you keep track, fill/refill a water bottle with a measured amount of water and make sure to finish it between Iftar and Suhoor.

Sleeping
Try to take a catnap during the day.