Ramadan Calendar 2026
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15 Healthy Sehri Meal Ideas

Why Sehri is Important

Sehri (also called Suhoor) is the pre-dawn meal eaten before beginning the daily fast during Ramadan. It is highly recommended in Islam and provides the necessary energy and nutrients to sustain you throughout the fasting day.

Prophet Muhammad (peace be upon him) said: "Take Sehri as there is a blessing in it." The right Sehri meal can make a significant difference in how you feel during your fast.

Tips for a Perfect Sehri

  • ✓ Eat slowly: Give your body time to register fullness
  • ✓ Focus on complex carbs: Whole grains, oats, and quinoa provide sustained energy
  • ✓ Include protein: Eggs, yogurt, nuts keep you fuller longer
  • ✓ Stay hydrated: Drink plenty of water, avoid caffeine
  • ✓ Add fruits: Natural sugars and vitamins for energy
  • ✓ Avoid salty foods: They increase thirst during the day
  • ✓ Do not overeat: Eat until satisfied, not stuffed

Sehri Recipe Ideas

1. Oatmeal with Dates and Nuts

10 mins

A nutritious bowl of oatmeal provides sustained energy throughout the fasting day.

Benefits: Slow-release energy, high fiber
Key Ingredients: Rolled oats, Milk or water, Dates, Mixed nuts, Honey

2. Egg and Whole Wheat Toast

15 mins

Protein-packed eggs with complex carbs from whole wheat bread.

Benefits: High protein, keeps you full longer
Key Ingredients: Eggs, Whole wheat bread, Avocado, Tomatoes, Olive oil

3. Greek Yogurt Parfait

5 mins

Light yet filling, perfect for those who prefer smaller Sehri meals.

Benefits: Probiotics, protein, vitamins
Key Ingredients: Greek yogurt, Granola, Fresh berries, Honey, Chia seeds

4. Smoothie Bowl

10 mins

Packed with vitamins and easy to digest.

Benefits: Hydrating, nutrient-dense
Key Ingredients: Banana, Berries, Spinach, Almond milk, Protein powder, Toppings

5. Whole Grain Pancakes

20 mins

Delicious and provides long-lasting energy.

Benefits: Complex carbs, satisfying
Key Ingredients: Whole wheat flour, Eggs, Milk, Banana, Maple syrup

6. Chickpea and Vegetable Scramble

15 mins

Vegan-friendly and highly nutritious.

Benefits: Plant-based protein, fiber
Key Ingredients: Chickpeas, Bell peppers, Onions, Spinach, Spices

7. Cheese and Vegetable Omelet

15 mins

Classic breakfast that keeps hunger at bay.

Benefits: Protein, calcium, vitamins
Key Ingredients: Eggs, Cheese, Mushrooms, Tomatoes, Herbs

8. Peanut Butter Banana Toast

5 mins

Simple, delicious, and energy-boosting.

Benefits: Quick energy, healthy fats
Key Ingredients: Whole grain bread, Peanut butter, Banana, Honey

9. Lentil Soup

30 mins

Warm and comforting, provides sustained energy.

Benefits: High protein, fiber, iron
Key Ingredients: Red lentils, Vegetables, Spices, Lemon

10. Quinoa Breakfast Bowl

20 mins

Superfood that keeps you energized.

Benefits: Complete protein, gluten-free
Key Ingredients: Quinoa, Milk, Nuts, Dried fruits, Cinnamon

11. Avocado Toast with Eggs

10 mins

Trendy and nutritious breakfast option.

Benefits: Healthy fats, protein
Key Ingredients: Whole grain bread, Avocado, Eggs, Cherry tomatoes

12. Chia Seed Pudding

5 mins + overnight

Prepare the night before for a quick Sehri.

Benefits: Omega-3, fiber, hydrating
Key Ingredients: Chia seeds, Almond milk, Vanilla, Fruits, Nuts

13. Vegetable Paratha

25 mins

Traditional South Asian breakfast that's hearty and satisfying.

Benefits: Filling, traditional
Key Ingredients: Whole wheat flour, Potatoes, Peas, Spices, Yogurt

14. Fruit and Nut Energy Bars

5 mins (pre-made)

Make ahead for busy mornings.

Benefits: Portable, energy-dense
Key Ingredients: Dates, Nuts, Oats, Honey, Coconut

15. Cottage Cheese with Fruits

5 mins

Light yet protein-rich option.

Benefits: High protein, low fat
Key Ingredients: Cottage cheese, Fresh fruits, Honey, Nuts

Foods to Avoid at Sehri

  • ❌ Salty foods: Chips, pickles, processed meats increase thirst
  • ❌ Sugary foods: Cause energy crashes and increased hunger
  • ❌ Fried foods: Difficult to digest, cause discomfort
  • ❌ Spicy foods: Can cause heartburn and thirst
  • ❌ Caffeinated drinks: Dehydrating and can disrupt sleep
  • ❌ Carbonated drinks: Cause bloating and discomfort

Sample Sehri Meal Plan

Week 1

  • Day 1: Oatmeal with dates and nuts + Banana
  • Day 2: Egg and whole wheat toast + Orange juice
  • Day 3: Greek yogurt parfait + Apple
  • Day 4: Smoothie bowl + Handful of almonds
  • Day 5: Whole grain pancakes + Berries
  • Day 6: Chickpea scramble + Whole wheat pita
  • Day 7: Cheese omelet + Whole grain toast

Iftar Recipes →

Discover delicious recipes to break your fast

Nutrition Guide →

Learn about healthy eating during Ramadan

Disclaimer: We make every effort to verify all information but it's always better to double consult from your local Mosque / Masjid. If there is any issue, concern or you find any error, please email me at hello[a]arslanaslam.me. Please note there is a 1 minute preventative difference in both as Sehr Time set 1 minute earlier and Iftar 1 minute later here.

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