FREE RAMADAN MEAL PLAN

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Ingredients:

• 1 can of tuna (in water, drained)
• 1 cup mixed greens (spinach, arugula, etc.)
• 1 boiled egg
• 1/2 cucumber, sliced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup olives (optional)
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt & pepper to taste

Instructions:

1. Boil the egg for 6-8 minutes until fully cooked.
2. In a bowl, mix the tuna, mixed greens, cucumber, cherry tomatoes, and olives.
3. Slice the boiled egg and add it to the salad.
4. Drizzle olive oil and lemon juice on top, and season with salt and pepper.
5. Toss gently and serve chilled.

Ingredients for Lentil Soup:

• 1 cup dried lentils, rinsed
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 carrot, diced
• 1 tsp cumin powder
• 1/2 tsp turmeric
• Salt & pepper to taste
• 4 cups water or vegetable broth

For Avocado Smash:

• 1 ripe avocado
• 1 tbsp lemon juice
• Salt & pepper to taste

Instructions:

1. In a pot, sauté the onion, garlic, and carrot with a bit of olive oil until softened.
2. Add cumin powder, turmeric, lentils, and broth or water. Bring to a boil, then simmer for 20-30 minutes until lentils are soft.
3. Mash the avocado with lemon juice, salt, and pepper.
4. Serve the soup with a generous spoonful of avocado smash on top.

Ingredients:

• 1 to 2 salmon fillets
• 1 tbsp olive oil
• 1 tsp cumin
• 1 tsp paprika
• Salt & pepper to taste
• 2 tbsp tahini
• 1 tbsp lemon juice
• 1 tbsp water (to thin the sauce)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Season the salmon fillets with olive oil, cumin, paprika, salt, and pepper.
3. Bake for 15-20 minutes, until the salmon is cooked through.
4. In a small bowl, mix tahini, lemon juice, and water to create a smooth sauce.
5. Serve the salmon with a drizzle of tahini sauce.

Ingredients:

• 1/2 cup frozen mixed berries (strawberries, blueberries, raspberries)
• 1/4 cup frozen pineapple chunks
• 1/2 banana (optional for sweetness)
• 1/4 cup unsweetened almond milk or water
• 1 tbsp chia seeds
• 1 tbsp unsweetened coconut flakes (optional)

Instructions:

1. In a blender, combine the frozen berries, pineapple, banana, and almond milk. Blend until smooth.
2. Pour into a bowl and top with chia seeds and coconut flakes.
3. Enjoy immediately for a refreshing and nutrient-packed Suhoor!

Ingredients:

• 1 chicken breast or lean steak
• 1/2 cup cooked white rice (or brown rice for extra fiber)
• 1 tbsp olive oil
• Salt & pepper
• 1 tsp dried oregano or thyme (optional)
• Fresh lemon wedges (for serving)

Instructions:

1. Season the chicken or steak with olive oil, salt, pepper, and herbs of choice.
2. Grill or pan-sear the meat for 5-7 minutes on each side until fully cooked.
3. Cook the rice according to package instructions.
4. Serve the grilled meat over the rice with a squeeze of fresh lemon.

Ingredients:

• 2 chicken breasts
• 1 tbsp tandoori spice mix
• 1 tbsp olive oil
• 1 cup cooked rice (preferably brown rice)
• 1 cup mixed salad greens (spinach, arugula, etc.)
• 1/2 cucumber, sliced
• 1/4 red onion, thinly sliced
• 1 tbsp plain yogurt (for dressing)

Instructions:

1. Marinate the Chicken: Rub the chicken breasts with tandoori spice mix and olive oil. Let it marinate for 30 minutes.
2. Cook the Chicken: Grill or bake the chicken at 375°F (190°C) for 20-25 minutes, until cooked through.
3. Prepare the Salad: In a bowl, combine the salad greens, cucumber, and red onion.
4. Assemble the Bowl: Serve the grilled chicken on top of the rice, with the fresh salad on the side. Drizzle a little yogurt on top for extra flavor.

Ingredients:

• 1 whole wheat wrap
• 1/2 avocado, mashed
• 1/4 cup shredded carrots
• 1/4 cup cucumber, sliced
• 1/4 cup lettuce or spinach
• 1 tbsp light mayo
• Salt & pepper to taste

Instructions:

1. Prepare the Veggies: Slice the cucumber, shred the carrots, and wash the lettuce or spinach.
2. Mash the Avocado: In a small bowl, mash the avocado and season with salt and pepper.
3. Assemble the Wrap: Spread the mashed avocado on the wrap, add the veggies, and drizzle with light mayo.
4. Roll and Serve: Roll up the wrap tightly and cut in half for a quick, nutritious meal!

Ingredients:

• 4 boiled eggs, chopped
• 1/2 cup plain yogurt
• 1 tbsp tahini
• 1 tbsp lemon juice
• 1 tbsp olive oil
• 1 tsp cumin
• Salt & pepper to taste
• 1 cup cooked lamb (grilled or sautéed)

Instructions:

1. Make the Egg Salad: In a bowl, mix the chopped boiled eggs, yogurt, tahini, lemon juice, olive oil, cumin, salt, and pepper.
2. Cook the Lamb: Grill or sauté the lamb until cooked through.
3. Assemble the Dish: Serve the egg salad with the cooked lamb on the side. This combo is rich in protein and flavors!

Ingredients:

• 1 cup paneer (cubed)
• 1/4 cup chickpea flour (besan)
• 1 tbsp garam masala
• 1 tbsp chopped cilantro
• 1 tsp cumin powder
• 1 tbsp chutney (for dipping)
• Olive oil for frying

Instructions:

1. Prepare the Paneer: Cut the paneer into cubes and set aside.
2. Make the Batter: In a bowl, mix chickpea flour, garam masala, cumin powder, and cilantro. Add a little water to make a thick batter.
3. Coat the Paneer: Dip the paneer cubes into the batter and coat evenly.
4. Fry the Pakoras: Heat olive oil in a pan and fry the paneer pakoras until golden brown.
5. Serve: Serve the crispy pakoras with a side of chutney for dipping.

Ingredients:

• 1 lb ground beef or chicken
• 1 small onion, finely chopped
• 1 tbsp cumin powder
• 1 tbsp coriander powder
• 1/2 tsp cinnamon
• Salt & pepper to taste
• 1 cup cooked rice

Instructions:

1. Make the Kofta Mixture: In a bowl, combine the ground meat, onion, cumin, coriander, cinnamon, salt, and pepper. Mix well and form into small meatballs (koftas).
2. Cook the Koftas: Heat a little oil in a pan and fry the koftas until golden brown on all sides, about 10-12 minutes.
3. Serve: Serve the koftas on top of the rice for a satisfying meal.

Ingredients:

• 4 small potatoes, boiled and peeled
• 1 tbsp olive oil
• 1/2 onion, chopped
• 1 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1/2 tsp garam masala
• 1/2 cup tomato puree
• Salt to taste
• Fresh cilantro for garnish

Instructions:

1. Prepare the Potatoes: Boil the potatoes, peel them, and make small slits in each.
2. Cook the Spices: In a pan, heat olive oil and add cumin seeds. Sauté the onions until golden, then add turmeric and garam masala.
3. Make the Sauce: Add the tomato puree and salt, and let it simmer for 5-7 minutes.
4. Add the Potatoes: Place the boiled potatoes in the sauce and cook for another 10-15 minutes, letting the flavors absorb.
5. Garnish and Serve: Garnish with fresh cilantro and serve hot.

Ingredients:

• 2 chicken breasts
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt & pepper to taste
• 2 whole-wheat naan breads

Instructions:

1. Marinate the Chicken: Season the chicken breasts with olive oil, lemon juice, salt, and pepper. Let it marinate for 30 minutes.
2. Cook the Chicken: Grill or pan-sear the chicken for 6-8 minutes per side until fully cooked.
3. Warm the Naan: Heat the naan in the oven or on a skillet for a few minutes.
4. Serve: Serve the grilled chicken with the warm naan for a simple and delicious Iftar meal.

Bodyweight:

• Stand with your feet shoulder-width apart, toes slightly pointed out.
• Lower your hips back and down as if sitting in a chair.
• Keep your chest lifted, and thighs parallel to the floor.
• Stand back up to the starting position.

Weighted Option:

• Hold a dumbbell or kettlebell close to your chest or at shoulder height while performing the squats.

Duration: 1 minute
Reps: 12-15 reps

Bodyweight:

• Start in a plank position with your hands slightly wider than shoulder-width apart.
• Lower your chest to the ground while keeping your body straight.
• Push back up to the starting position.

Knee Push-ups Option:

• Perform the same motion but keep your knees on the floor for an easier variation.

Weighted Option:

• If you have a weight plate or a weighted vest, wear it to increase intensity.

Duration: 1 minute
Reps: 8-12 reps

Bodyweight:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Press through your heels to lift your hips off the ground until your body forms a straight line from shoulders to knees.
• Slowly lower your hips back down.

Resistance Band Option:

• Place a resistance band around your knees to add extra resistance as you lift your hips.

Duration: 1 minute
Reps: 12-15 reps

Bodyweight:

• Stand with feet hip-width apart and hands on your hips.
• Lift one leg out to the side, keeping it straight, then slowly lower it back down.
• Alternate legs.

Resistance Band Option:

• Place a resistance band around your ankles to increase resistance while performing the leg raises.

Duration: 1 minute
Reps: 12-15 reps per leg