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Advices for the perfect meals during Ramadan


Three dates and a glass of water or milk

A healthy and traditional Iftar : starting with 3 dates, then a glass of water or milk. Have a 15 min break before starting the main course.

Salate (15 minutes break)

Warm bowl of soup and salad

After a long day of fasting, the best way is to replenish your body with fluids like warm bowl of soup and salad that helps to prepare the digestive system for this blessed meal.

Main course

A balanced main dish at Iftar should contain a source of carbohydrates like rice, pasta, potatoes or burghul, as well as some form of protein like beef, chicken or fish, in addition to cooked vegetables. Balance and moderation are key to health!

Night Snack (optionnal)

Fruits, Vegetables, Yoghurt, Sweets & Cakes

Having three meals is still important during this holy month: Iftar, a light evening snack, and Suhour.This would help you avoid continuous snacking throughout the non-fasting hours.


Cereals, dairy products, vegetables, dried fruit, low-fat food

Suhour is a vital meal during Ramadan. It gives you strength and vitality for the day and can make fasting easier and tolerable. Make sure that this meal is rich in slowly absorbed Carbohydrates such as whole grain breads, rice and whole grain cereals that can help maintain your blood sugar levels.

If you wish to learn more about your personal nutiment needs, you can read our guide Summary of caloric daily needs and detailed food description.