Healthy Meal Plan & Delicious Recipes for Sehri

بسم الله الرحمن الرحيم  

Sehri is an important meal for Muslims during the month of Ramadan. It is eaten before dawn and is intended to provide nourishment and energy for the long day of fasting ahead. It is crucial to choose healthy and nutritious foods during sehri to ensure that the body is sustained throughout the day. 

A healthy sehri meal should include a balance of complex carbohydrates, protein, and healthy fats. Some excellent options include whole-grain bread, oats, eggs, yogurt, fruits, and vegetables. These foods are rich in fiber, vitamins, and minerals that can help to maintain energy levels and prevent hunger pangs during the day. 

It is also important to drink plenty of water during sehri to prevent dehydration. By selecting healthy and delicious foods for sehri, one can stay nourished and energized throughout the day, making the fasting experience easier and more comfortable Here I will discuss a healthy meal plan for sehri during Ramadan.

Healthy Meal Plan for Sehri

Whole grains and complex carbohydrates

Sehri should include complex carbohydrates and whole grains such as:

• brown rice
• quinoa
• whole-grain
  bread
• oats. 

These foods will provide a steady source of energy throughout the day and keep you feeling full for longer.

Protein-rich foods

• Including protein-rich foods like:
• eggs
• beans
• nuts
• dairy products 

Adding these foods to your sehri meal will help maintain your energy levels and provide the necessary nutrients to your body. Moreover, protein-rich foods take longer to digest, so they will keep you full for longer.

Fruits and vegetables

Eating fruits and vegetables at sehri will provide the body with essential vitamins, minerals, and fiber. 

These foods will keep you hydrated and help maintain the body’s water balance throughout the day.

Water and fluids

During Ramadan, it is crucial to stay hydrated as the body can quickly lose water due to a lack of fluid intake.
Drinking plenty of water and other fluids like fresh juices, coconut water, and smoothies during sehri will help maintain the body’s water balance throughout the day.

Avoid sugary and fried foods

Fried and sugary foods can cause a spike in blood sugar levels and lead to dehydration, which can be harmful during the fast. Avoiding such foods during sehri is essential to keep the body healthy and energized throughout the day.

Healthy Delicious Recipes for Sehri

 1. Oatmeal with fruits and nuts

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk
• 1/2 cup water
• 1 sliced banana
• 1 tbsp chopped nuts
• 1 tsp honey (optional)

Instructions:

1. In a small pot, bring milk and water to a boil.
2. Add rolled oats and stir continuously for 2-3 minutes until it reaches a desired consistency.
3. Remove from heat and add sliced banana and chopped nuts on top.
4. Drizzle with honey (optional).
5. Serve hot and enjoy!

2. Egg and vegetable omelet

Ingredients:

• 2 eggs
• 1/4 cup chopped vegetables (onions, bell peppers, spinach)
• 1 tsp olive oil
• Salt and pepper to taste
• Whole-grain bread for serving

Instructions:

1. In a bowl, beat two eggs with salt and pepper.
2. Heat olive oil in a non-stick pan over medium heat.
3. Add chopped vegetables and sauté for 2-3 minutes until they become soft.
4. Pour the beaten eggs into the pan and cook for 2-3 minutes until set.
5. Flip the omelet and cook for an additional minute.
6. Serve hot with whole-grain bread and enjoy!

3. Quinoa and fruit salad

Ingredients:

• 1/2 cup cooked quinoa
• 1/2 cup chopped fruits (apples, berries, oranges)
• 1 tbsp chopped nuts
• 1 tbsp honey (optional)

Instructions:

1. In a bowl, mix cooked quinoa, chopped fruits, and chopped nuts.
2. Drizzle with honey (optional).
3. Serve cold and enjoy!

These recipes are nutritious, filling, and easy to make, making them perfect for a healthy sehri meal during Ramadan.

4. Vegetable Soup

This is a traditional soup made with chicken broth and vegetables. It is light, easy to digest, and packed with nutrients.

Ingredients:

• 2 tablespoons olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 zucchini, diced
• 1 red bell pepper, diced
• 4 cups chicken broth
• 1 can diced tomatoes (14 oz)
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried rosemary
• Salt and black pepper to taste
• 2 cups cooked and shredded chicken breast
• 1/4 cup chopped fresh parsley
• 1/4 cup grated Parmesan cheese

Instructions:

1. In a large pot, heat olive oil over medium heat. Add onion and garlic and sauté for 2-3 minutes until onion becomes translucent.
2. Add carrots and celery, and sauté for 3-4 minutes until they begin to soften.
3. Add zucchini and red bell pepper and continue to sauté for another 2-3 minutes.
4. Add chicken broth, diced tomatoes, dried thyme, and dried rosemary. Season with salt and black pepper to taste.
5. Bring the soup to a boil, then reduce heat to low and let it simmer for 20-25 minutes until vegetables are tender.
6. Stir in shredded chicken and let it cook for another 2-3 minutes until heated through.
7. Remove from heat and stir in chopped parsley.
8. Serve hot, garnished with grated Parmesan cheese. Enjoy!

Note: You can also add other vegetables of your choice such as green beans, corn, or peas to the soup.

5. Grilled Chicken Cubes

This is a popular dish in the Middle East and South Asia made with marinated chicken grilled on skewers. It is a good source of protein and tastes delicious.

Ingredients:

• 500 gboneless chicken, cut into cubes
• 1 onion, chopped
• 1 tsp ginger-garlic paste
• 1 tsp cumin powder
• 1 tsp coriander powder
• 1 tsp paprika
• 1 tsp salt
• 1/2 tsp black pepper
• 2 tbsp olive oil
• Wooden skewers (soaked in water for 30 minutes)

Instructions:

1. In a bowl, mix chopped onion, ginger-garlic paste, cumin powder, coriander powder, paprika, salt, black pepper, and olive oil.
2. Add the chicken cubes to the marinade and let it marinate for at least 30 minutes.
3. Thread the marinated chicken cubes onto the wooden skewers.
4. Preheat the grill and grill the kebabs for 5-7 minutes on each side until cooked through.
5. Serve hot with yogurt sauce or chutney.

These Asian recipes are nutritious, filling, and easy to make, making them perfect for a healthy sehri meal during Ramadan.

6. Smoothie Bowl

Smoothie bowls are a delicious and healthy breakfast option that is perfect for sehri. You can customize the toppings to your liking.

Ingredients:

• 1 banana, frozen
• 1 cup frozen berries (e.g. strawberries, blueberries, raspberries)
• 1/2 cup almond milk or yogurt
• Toppings of your choice (e.g. sliced fruits, chopped nuts, granola, honey)

Instructions:

1. Blend a frozen banana, frozen berries, and almond milk or yogurt in a blender until smooth.
2. Pour the smoothie into a bowl.
3. Add your desired toppings on top of the smoothie.
4. Serve cold.

These recipes are nutritious, delicious, and easy to make, making them perfect for a healthy sehri meal during Ramadan.

7. Daleem

Ingredients:

• 1 cup wheat grains
• 1/2 cup lentils
• 1/2 cup barley
• 1/2 cup broken rice
• 1/2 kg boneless meat (beef or mutton)
• 2 onions, chopped
• 1 tbsp ginger paste
• 1 tbsp garlic paste
• 1 tsp cumin powder
• 1 tsp coriander powder
• 1 tsp red chili powder
• 1/2 tsp turmeric powder
• Salt to taste
• Oil for frying

Instructions:

1. Soak the wheat grains, lentils, and barley in water for at least 6 hours.
2. Drain the soaked grains and grind them in a food processor until they become a paste.
3. In a separate pot, boil the boneless meat until it becomes tender.
4. Heat oil in a pan and fry chopped onions until they turn golden brown.
5. Add ginger paste and garlic paste to the pan and sauté for a few minutes.
6. Add the ground wheat-lentil-barley paste to the pan and sauté for a few more minutes.
7. Add cumin powder, coriander powder, red chili powder, turmeric powder, and salt to the pan and mix well.
8. Add the boiled meat to the pan and mix well.
9. Add enough water to the pan to cover the mixture.
10. Cook the mixture on low heat for at least 3-4 hours, stirring occasionally, until it becomes a thick and smooth paste.
11. Garnish with fried onions and serve hot

8. Paratha Recipe

Ingredients:

• 1 cup whole wheat flour
• 1/2 cup oats flour
• 1/2 cup chickpea flour (besan)
• 1/2 tsp cumin seeds
• 1/2 tsp coriander powder
• 1/2 tsp turmeric powder
• 1/2 tsp red chili powder
• Salt to taste
• Water for kneading
• Oil for cooking

Instructions:

1. In a mixing bowl, combine the whole wheat flour, oats flour, chickpea flour, cumin seeds, coriander powder, turmeric powder, red chili powder, and salt.
2. Mix well and add water slowly to form a smooth dough.
3. Cover the dough and let it rest for 15-20 minutes.
4. Divide the dough into small balls.
5. Roll out each ball into a circle using a rolling pin.
6. Brush the surface of the circle with oil.
7. Fold the circle into half and brush the surface with oil again.
8. Fold the circle into a quarter and roll it out into a triangle.
9. Heat a non-stick pan on medium heat.
10. Place the rolled-out paratha on the pan and cook for 1-2 minutes on each side until golden brown.
11. Repeat with the remaining dough balls.
12. Serve hot with yogurt or chutney.

 Summary

A healthy sehri meal plan during Ramadan should include complex carbohydrates, protein-rich foods, fruits, and vegetables, and plenty of water and fluids. It is also essential to avoid sugary and fried foods to keep the body healthy and energized throughout the day. With these healthy eating habits, and delicious recipes you can make the most out of the holy month of Ramadan and reap the spiritual and physical benefits of fasting.