Sehri, the pre-dawn meal during Ramadan, is essential for maintaining energy and hydration throughout the day. The right food choices can prevent fatigue, headaches, and digestive discomfort while ensuring a smooth fasting experience.
A balanced sehri should include complex carbohydrates, lean proteins, healthy fats, and hydration-rich foods.
Complex carbohydrates for long-lasting energy
Carbohydrates are the body's primary energy source, but refined carbs like white rice and white bread can cause rapid blood sugar spikes, leading to early hunger. Instead, opt for complex carbohydrates that release energy slowly and keep you full longer.
Oats – A warm bowl of oatmeal with honey, nuts, and fruits is a nutritious and filling choice.
Brown rice – Swap white rice for brown rice for more fibre and sustained energy. Pair it with protein-rich foods for a complete meal.
Whole wheat bread – Enjoy whole wheat bread with peanut butter or avocado for a nutritious start.
Quinoa – A protein-rich grain that pairs well with vegetables and lean protein.
A great sehri meal could be brown rice with grilled chicken and a side of vegetables or oatmeal with almonds and bananas.
Protein for satiety and muscle strength
Protein helps maintain muscle mass and keeps you full for longer. Including a protein-rich food in sehri can reduce hunger and support muscle recovery.
Eggs – Scrambled, boiled, or as an omelette with vegetables, eggs provide a high-quality protein source.
Greek yoghurt – Rich in protein and probiotics, it supports digestion and keeps you full. Add honey and nuts for extra nutrition.
Lentils and beans – Lentil soup or chickpea salad is an excellent plant-based protein option.
Cottage cheese (paneer) – A good source of protein for vegetarians, perfect in a whole-wheat wrap.
Lean meats – Grilled chicken or fish provide high protein without excess fat.
A high-protein sehri could include an omelette with whole wheat bread and a side of Greek yoghurt with chia seeds.
Healthy fats for long-lasting fullness
Fats provide essential nutrients and keep you satisfied throughout the day. Choosing healthy fats over processed and fried foods can improve digestion and overall well-being.
Avocados – Spread on whole wheat toast or blended into a smoothie for a dose of healthy fats.
Nuts and seeds – Almonds, walnuts, chia seeds, and flaxseeds are rich in omega-3 fatty acids.
Olive oil – Use in cooking or drizzle over a salad for heart-healthy fats.
Peanut butter – A great addition to whole wheat bread or smoothies.
Hydration and fiber-rich fruits
Staying hydrated is key to preventing dehydration and fatigue while fasting. In addition to drinking enough water, including hydrating foods can help maintain fluid balance.
Water – Drink at least 2-3 glasses before starting your fast.
Coconut water – A natural source of electrolytes to prevent dehydration.
Watermelon – High in water content, keeping you refreshed.
Cucumber – Can be added to salads or eaten raw for hydration.
Dates – A traditional Ramadan food rich in fibre and natural sugars for quick energy.
A refreshing sehri option could be a smoothie made with Greek yoghurt, banana, and chia seeds, along with a side of dates and coconut water.
