The Ultimate Guide to Staying Nourished and Energized During Ramadan

Isha Bella K
Feb 28
3 min read

Ramadan is a time of spiritual reflection, self-discipline, and community. However, fasting for long hours can sometimes take a toll on energy levels, hydration, and overall well-being. Ensuring you eat the right foods at Sahur (pre-dawn meal) and Iftar (breaking fast) is key to feeling your best throughout the month.

Why Nutrition Matters During Ramadan

Fasting from dawn to dusk means that your body relies on stored energy to function. If you don't fuel it properly, you may experience:

Fatigue and sluggishness
Dehydration and headaches
Digestive discomfort
Difficulty focusing or low mood

The goal is to consume balanced meals that provide long-lasting energy, hydration, and essential nutrients to keep you feeling strong.

Sahur: The Secret to Staying Full Longer

The pre-dawn meal is your fuel for the day, so it’s crucial to eat foods that release energy slowly and keep you hydrated.

Complex Carbohydrates – Brown rice, oats, whole wheat bread, and sweet potatoes provide long-lasting energy.
Protein-Rich Foods – Eggs, tofu, tempeh, fish, or lean meats help with satiety and muscle maintenance.
Healthy Fats – Nuts, seeds, and avocados keep you full longer.
Hydrating Foods – Water-rich fruits like watermelon, cucumber, and oranges help prevent dehydration.

Avoid: Salty or processed foods, excessive caffeine, and sugary cereals that lead to

energy crashes.

Takjil: The Right Way to Break Your Fast

The best way to break your fast is with something light and easy to digest. Dates and water are the traditional choice because they quickly replenish energy and hydration levels.

Smart Takjil Choices:

Dates with nuts for natural sweetness and healthy fats
Warm soup or broth to prepare your digestion for the main meal
Fresh fruit with yogurt for fiber and gut health

Avoid deep-fried snacks or too many sugary drinks, as they can cause a sudden spike and crash in energy.

Iftar: Nourish Your Body the Right Way

Iftar is your opportunity to replenish nutrients and hydrate your body. Instead of overeating, focus on portion control and nutrient balance.

Balanced Plate Approach:

🥩 Protein – Chicken, fish, tofu, or lentils to repair and maintain muscles.

🥗 Fiber & Vegetables – Leafy greens, carrots, tomatoes, and beans to aid digestion. 🍚 Healthy Carbs – Brown rice, quinoa, or whole wheat roti for steady energy. 🥑 Healthy Fats – Olive oil, coconut milk, or nuts for satiety and brain function.

🚫 Avoid: Overeating, deep-fried foods, and excessive desserts that can cause bloating and sluggishness.

Hydration Tips to Prevent Dehydration

Since you have limited hours to drink water, be intentional about spreading out hydration from Iftar to Sahur. 💧 Drink 2-3 glasses of water at Sahur. 💧 Sip water between meals instead of chugging large amounts at once. 💧 Avoid sugary sodas and too much caffeine, as they dehydrate you faster. 💧 Include soups, coconut water, and water-rich fruits to boost hydration.

Practical Tips for a Healthier Ramadan

✔ Plan your meals in advance – This prevents last-minute unhealthy choices. ✔ Stay active – Light workouts like walking or yoga help maintain energy and digestion.

✔ Prioritize sleep – Rest is essential for energy, digestion, and overall well-being. ✔ Listen to your body – Eat until you’re satisfied, not stuffed.

Get Your 7-Day Healthy Ramadan Meal Plan!

To make your fasting experience simpler and healthier, we’ve put together a 7-day meal plan with easy, delicious, and Indonesian-friendly recipes for Sahur, Iftar, and Takjil. It’s packed with nutrient-dense, quick-to-make mealsdesigned to keep you full, energized, and nourished throughout Ramadan.