RAMADAN: Nutrition Guide for Women

Female Nutrition for Ramadan (Short & Sweet)

Let's discuss timings first: 

Timings of Eating During Ramadan

During Ramadan, the two main eating windows are:

1️⃣ Suhoor (Pre-Dawn Meal) – The meal before Fajr (dawn prayer). This is the last meal before fasting begins for the day. It should be nutrient-dense to sustain energy and hydration throughout the fast.

2️⃣ Iftar (Breaking the Fast) – The meal after Maghrib (sunset prayer). This is when fasting ends for the day. Traditionally, it starts with dates and water, followed by a balanced meal to replenish nutrients and restore energy levels.

Ideal Eating & Hydration Timings

⏰ Evening (After Iftar to Before Suhoor):

• Iftar (Sunset) → Break fast with dates + water, then a well-balanced meal.
• Post-Iftar Meal (1-2 hours later, if needed) → A smaller meal/snack to meet nutrient needs.
• Hydration Phase → Drink water consistently between Iftar and Suhoor to prevent dehydration.

⏰ Early Morning (Suhoor - Before Fajr):

• Eat a slow-digesting, protein-rich meal to sustain energy throughout the day.
• Avoid salty or dehydrating foods.

How to Optimise Female Nutrition During Ramadan 🌙✨

Fasting during Ramadan can be challenging for women, especially with hormonal fluctuations and nutrient needs. Here’s how to fuel your body for energy, balance, and well-being while fasting:

✅ Suhoor (Pre-Dawn Meal):

• Protein: Eggs, yogurt, or tofu for satiety.

• Healthy fats: Avocado, nuts, chia seeds to stabilise energy.

• Slow-digesting carbs: Oats, whole wheat bread, quinoa.

• Hydration: Water + coconut water for electrolytes.

✅ Iftar (Breaking the Fast):

• Start with: 2 dates + water for gentle blood sugar replenishment.

• Follow with:

  • Lean protein (chicken, fish, lentils) for muscle support.

  • Vegetables & fibre (leafy greens, legumes) for digestion.

  • Healthy fats (olive oil, nuts, avocado) to keep hormones balanced.

🚰 Hydration Tips:

• Aim for 2-3L of water between Iftar and Suhoor.

• Include electrolyte-rich foods (coconut water, cucumber, oranges).

• Avoid excessive caffeine & salty foods to prevent dehydration.

⏰ Meal Timing Strategy for Ramadan:

• Iftar (Sunset): Break your fast with dates & water, then eat a balanced meal.

• Post-Iftar (1-2 hours later): A lighter meal/snack if needed.

• Hydration Phase (Between Iftar & Suhoor): Drink water steadily.

• Suhoor (Pre-Dawn): Eat a slow-digesting, protein-rich meal for sustained energy.

⚠️ Common Mistakes to Avoid: 

❌ Skipping Suhoor → Leads to energy crashes.
❌ Overeating at Iftar → Causes bloating & fatigue.
❌ Too many fried foods & sweets → Blood sugar spikes.

With smart nutrition choices, women can feel energised, reduce fatigue, and support their hormones during Ramadan. Need a tailored nutrition plan? DM me “RAMADAN” for coaching support! 💛