This Ramadan is going to be the dry, hot that is undoubtedly going to make fasting even more difficult with, not to mention the lethargy and dehydration it will bring. Under these circumstances, (Suhoor)Sehri is one of the most important meals during Ramzan to keep your energy levels up during the day.

Fasting during Ramadan can improve one’s health, but only if done in a proper manner. If not, it can cause more harm than good. So Keep your meals simple and more importantly, do not overstuff yourself. The following foods, when eaten as a part of a nutritious, balanced suhoor(sehri) are sure to keep you energized throughout the course of the day:


Protein-rich foods like Eggs are high in proteins and most nutritious. As eggs do not cause a spike in insulin and blood sugar levels, they provide a sustained source of energy. They not only help you to stay fuller but can be made in several ways to suit your taste buds.


Oatmeal is rich in fiber and a perfect meal your body needs during Suhoor. Soluble fiber turns to gel in the stomach and slows digestion, which helps lower cholesterol and blood glucose, perfect to keep you energized throughout your fast.


Dates are a good source of various vitamins and minerals. They are a good source of energy, sugar, and fiber. They also contain essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium and zinc, which your body needs during fasting time. Dates also contain vitamins such as thiamin, riboflavin, niacin, folate, vitamin A and vitamin K.

Yogurt or Greek Yogurt


Dairy products are a great source of nutrition. Opt for a yogurt smoothie or choose a vanilla and honey milkshake to stay full and hydrated throughout the day. Yogurt also contains probiotics which help with digestion, increase energy levels and can even strengthen your immune system.

Fruits and Vegetables

Try to eat fruits and vegetables as much as possible during suhoor to keep your body healthy throughout the day. Be sure to try a variety of fruits AND vegetables, don’t just head for the fruits. You could also try to add vegetable dishes like kale, eggs and cheddar cheese toasted on a whole grain toast or muffin.

Chicken or beef(grilled or baked)

Remember to eat grilled or baked beef and chicken, NOT fried! You could have a scrambled egg and spinach wrap in a whole grain tortilla or you could try a protein filled milkshake made of peanut butter, greek yogurt, milk, quick oats, banana, chia seeds, and cocoa powder.


Needless to say, you should drink as much water as possible during suhoor(sehri). Try to drink at least 2 glasses of water when you wake up for suhoor. It is very important especially since the weather is so warm, you will dehydrate quickly during the day.