potato+ Peas+ cabbage+ yogurt+

Nuts

RAMDHAN DIET
PLAN
DIET PLAN

Guidelines: Preferably water and fresh

juices but not cold drinks.
At least 8-12 glasses of
water between iftar & bed
time.
While opening your fast,
take 2 dates and 120ml of
juices or water to normalize
possibly low sugar level
and then take your light
meal (salad).
In cooking methods, baking
& grilling are better than
frying.
Should take only 2
samosas/month.
Should take 2 small pakoras
in iftar twice a week.
Should take 1 small Dahi
bara in Dahi bhalay twice a
week.
Should take cup of
phulkiyaan once a week.

Chaat:-

IFTAR CHOICES:Fresh Choices:-

Chick pea/ Beans+ cabbage+

cucumber+ peach+ tomato+
onion+ mint leaves+ ginger+
lemon

(choose any one)

Fresh Salad:-

Lemonade+ Mint+ Ginger

Sattoo+ Shakar
Plum+ Peach
Watermelon juice
Papaya+ mango+ Mint
leaves+ Pineapple+ lemon+
honey
Lassi
Peach Smoothie___ Peach
+ yogurt+ Honey+ ice
Gur+ lemon+ basil seeds
Fresh falsa juice

Apple+ Peach+ cucumber+

carrot+ cabbage+ ginger+
Black/white pepper+ lemon
( Addition of yogurt is optional)

DINNER CHOICES:(choose any one)

VEG/ FRUIT SALADS:(choose any one)

Russian Salad (Modified):Apple+ Banana+ Cocktail+

Whole wheat small

chapatti
Daal curry( whole
lentils)
Salad
Whole wheat chapatti
Vegetables( steamed)
Vegetable Raita
Whole wheat chapatti
Beans curry

Mint+ garlic+ ginger

chatni
Unpolished rice
Steamed fish
Salad
Whole wheat pasta
with vegetable &
small piece of
shredded chicken

SEHRI CHOICES:

1 small whole wheat

chapatti
1 egg white/ minced meat/
any curry
1tsp honey
Green tea/ tea/ shake

Yogurt
1 peach
Green tea
Whole wheat chapatti
Bean curry/ Vegetable
curry/ Meat curry
Yogurt
Green tea/tea
1 bowl of bran cereal with
nuts & milk
1 egg white
Green tea
*SEHRI TIP: Soak 2 figs in a glass of water at
bed time and drink it before
having sehri.
AZKAR FOR RAMADAN

1 Bowl of bran cereals with

milk
1 small apple
1 egg white
Green tea
Chapatti
Omelete (less oil)/ Oat
cereal with nuts

Consultant
Dietitian,
Musarrat Bhatti

CMH
Rawalpindi