Meal plan for Ramadan

[BassBomb]

I am a guy who normally eats every 3-4 hours a small meal, I don't usually snack or eat large meals.

Ramadan has started, but I was recovering from an injury so have not started fasting yet.

What should I eat and how should I eat to properly survive this month? Note: you can't even drink during the fasting times which is 5AM ~ 9PM (16 hours)

I can eat at at 430AM and 9PM. How fast should I eat? How much water should I consume? Should I eat at both times or just once per day? What kinds of foods are essential for me to have?

Thank you!

 

[HomerX]

just start working/training/everything in the night and sleep during daytime... skip the "breakfast" and you should be golden 😉

 

[BassBomb]

just start working/training/everything in the night and sleep during daytime... skip the "breakfast" and you should be golden 😉

Thats what my cousin does, sadly I work 830-430PM 🙁
I would totally do that if I didn't have a job

 

[SociallyChallenged]

Eat at both times - eat fast to down as many calories as you can before your satiety hormones kick in. Protein and fats will provide more satiety for the day. You can even drink things like milk to get more calories throughout your day.

 

[adlep]

Is this the first time ever that you are fasting?
What have you been doing before? Like the years before?
Obviously, you have managed to survive, so just do what you have been always doing...

 

[deltree86]

I just pop 2 two fried eggs in the morning and 2 slices of bread and lots of warm water and try to catch up on sleep after 5pm to conserve energy. You need to sleep after 5pm to save yourself from hunger pangs!! Although majority of folks who don't work or are young usually sleep all day long...obviously not how Allah planned it out to be, you working with your fast feels much more meaningful then the fast of a person who sleeps all day to not know the feeling of the fast.

 

[PrayForDeath]

What should I eat and how should I eat to properly survive this month? Note: you can't even drink during the fasting times which is 5AM ~ 9PM (16 hours)

Sunset is at 9PM where you live? And I thought 7:30PM was hard 😱

My problem is keeping up with the Insanity program during Ramadan. I have to do the workout at night (obviously), but I usually feel very stuffed after the meal and have a hard time getting up and working out.

How long do you think I should wait before I workout? 2 hours? 4 hours?

 

[deltree86]

^ same thought, if you get it at 730pm it should take you what 2-3 hours atleast to go do your workout, I would think that considering your iftari is as heavy as mine. Obviously it can all be changed, take a few dates possibly one serving of one item that doesnt fill you up but takes care of the hunger pangs and move onto something like a sweet drink that restores the sugar balance. An hour or 45 mins later the workout should be optimal!

 

[BassBomb]

I have already lost a few lb. I don't want to lose my muscle gains that I had so thats why I am making sure I still have a work out routine.

Its about 5AM to 8:10 now thanks to time shifts...
I have been eating 2 packs of oatmeal made w/milk, hard boiled egg, and 2 glasses of milk each morning. It has worked out not too bad... fibre is a little low but not like last year was. I have been getting hungrier during the day, for the last few days. Probably due to working out more.

On workout days I will break my fast, and eat a medium/small sized meal. Go work out and then eat again after.

I have not been going nuts on the samosas and paratha, trying to avoid the fatty foods in place of more substance...

 

[Pantlegz]

You might want to check out leangains.com I'm not sure how he breaks the diet down but it's an intermittent fasting that is based off ~ 16 hours of not eating so it might work pretty well with your fasting requirements.