I started planning Ramadan (month of fasting for Muslims) iftar menus back in 2020, when corona virus hit our lives. It wasn’t allowed to visit the supermarkets as before, just with a a permission, so I had to plan all my meals a week ahead, and I kept this in Ramadan and non Ramadan as well. The menu 2022: Ramadan Iftar & Suhoor (sehri) Menu (Week 1) will help you to plan delicious and nutritious meals , so the fasting will be easier, and smoother. No last minute iftar ideas, or running out tot her grocery store of an essential item.
This menu has recipes from the blog, and other food blogger recipes as well, that firs iftar menus. (I’ve added full vegetarian day and vegan one too. Most of the dishes I add to the blog are gluten free. However, always be aware of hidden sources of gluten especially in ready made food like dressing, sauces.. etc
Let’s start!
2022: Ramadan Iftar & Suhoor (sehri) Menu (Week 1)
Monday (Gluten free):
Drink: Mint Lemonade
Soup: Yogurt soup with lentils and turmeric
Salad/ Appetizer: Fresh Quinoa Salad with Pomegranate Molasses
Main: Roasted Chicken with Balsamic Vinegar and Dried Orange
Desserts: Gluten Free Easy Pumpkin Muffins
Suhoor: Chocolate & Coconut Oatmeal
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Tuesday:
Drink : Cold carob
Soup: Red Lentil soup (Shorbat Addas)
Salad/ Appetizer: The Classic Tabbouleh
Main: Roz bil khodar “Middle eastern rice with mixed vegetables
*Desserts: Easy Apple Oatmeal Bars {Gluten Free}
Suhoor: The Only Classic Hummus Recipe You will Ever Need!
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Wednesday
Drink: Easy Creamy Cantaloupe Smoothie
Soup: Chicken Vermicil soup
Salad/ Appetizer: Grilled Eggplant Salad with White Cheese and Pesto
Main: Roasted Sweet Potato with Chicken
Desserts: QATAYEF (TRADITIONAL SWEET STUFFED PANCAKES)
Suhoor: Easy Creamy Chia “Chai” Pudding
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Thursday:
Drink: Easy Creamy Cantaloupe Smoothie
Soup: Leshta (Bulgarian Vegan Lentil Stew)
Salad/ Appetizer: MUHAMMARA (ROASTED RED PEPPER DIP)
Main: THE PERFECT ARABIAN LAMB STEW RECIPE (EASY TO MAKE)
Desserts: Rice pudding (Roz bel Haleeb)
Suhoor: Healthy Carrot Cake Oatmeal Bars
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Friday:
Drink : Antiaging Green Smoothie
Soup: Freekeh soup
Salad/ Appetizer: Baba Ganoush {Eggplant Dip}
Main: Palestinian Maqlouba-A Savory Layer “Cake” الفلسطينية
Desserts: Semolina pudding (Halawet El Smeed)
Suhoor: Healthy Potato Hash with Fried Egg
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Saturday (Vegetarian):
Drink: Cold carob
Soup: Arugula Yogurt Soup with Mint Pesto
Salad/ Appetizer: Zucchini Dip with Quinoa and Yogurt
Main: Eggplant Parmesan
Desserts: Healthy No Bake Chocolate Pie
Suhoor: Easy chocolate date energy balls
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Sunday (Vegan):
Drink: Cold carob
Soup: Vegan Brussels Sprouts Soup with Dried Mint
Salad/ Appetizer: Fresh Kale Salad with Orange
Main: Rummaniyeh (Lentil Stew with Eggplant & Pomegranate)
Desserts: Almond Cream Pudding with Coconut Almond Brittle
Suhoor: Mashed Fava beans (Foul Mudammas)
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Notes:
**This is a suggestive menu, Not a diet plan. It may not be suitable for your diet plan . What you should eat depends on your calorie needs, how much do you burn during workout, and your activity level, and your age. You may skip some of the courses, like salad or soup, if you think that you are full, also I didn’t list any portion. You may have to decide that based on your knowledge of your needs. These ideas of dishes are just to help you design your iftar meal.
** You don’t have to stick to every course every day, you can alternate between days, choosing what you like. However, the menu is based on meals that fit together, and maximizing your intake of meat/chicken , fruits and vegetables. Every course has a goal, different fruits, vegetable, protein source, and carbs source to help you stay on track of eating healthy and maximizing your intake, eat small portions of everything.
If you need further assistance, please don’t hesitant to reach me on Instagram, or thru email farida@nutrizonia.com , nutrizonia@gmail.com .. , and if you make any recipe, I would love to see your creation, so tag me on Instagram #Nutrzonia
