Ramadan serves as a period for introspection, self-discipline, and conscious eating, during which numerous individuals opt to alter their dietary habits for health, ethical, or financial motivations.

In a discussion with Shivani Sharma, a Dietitian and Clinical Nutritionist at Milann Fertility Hospital in Bengaluru, she emphasized, “Protein is essential for maintaining muscle mass, promoting feelings of fullness, and sustaining energy levels. Given the extended hours of fasting, ensuring adequate protein intake during Suhoor (the pre-dawn meal) and Iftar (the meal to break the fast) is crucial to prevent muscle deterioration, managing hunger, and aid in recovery post-fasting. Incorporating a range of plant-based and alternative protein sources can help maintain proper nutrition throughout Ramadan.”

She also pointed out some of the most effective alternative protein sources:

1. Legumes: Lentils, chickpeas, and beans

Lentils, along with various beans such as black beans and kidney beans, are fundamental components in numerous Ramadan recipes, including soups and stews. These legumes are abundant in protein, fiber, and slow-digesting carbohydrates, which help to prolong satiety. Consider including dal (lentil soup) or a chickpea salad in your Suhoor or Iftar meals.

2. Dairy and dairy alternatives

Greek yogurt, paneer, and buttermilk are excellent sources of high-quality protein and contain probiotics that support gut health. For those who prefer non-dairy alternatives, fortified almond milk, soy products such as tofu and tempeh, and oat milk serve as effective substitutes. A smoothie made with yogurt, nuts, and fruit is a nutritious option for Suhoor.

3. Eggs – A versatile source of protein  

Eggs rank among the top sources of protein, offering all essential amino acids. They can be cooked in various ways, from boiled eggs for Suhoor to vegetable-filled omelettes for a fulfilling Iftar.

4. Nuts and seeds  

Almonds, walnuts, chia seeds, and flaxseeds are outstanding sources of plant-based protein, healthy fats, and fiber. They can be added to yogurt, blended into smoothies, or enjoyed as a light snack after Iftar.

5. Whole grains and millets

Quinoa, brown rice, oats, and whole wheat bread provide essential protein, fiber, and a steady release of energy. Quinoa is particularly noteworthy as a complete protein, containing all nine essential amino acids that the body cannot synthesize independently, making it an excellent alternative to meat in salads and side dishes.

Limiting meat consumption during Ramadan does not equate to a loss of nutritional value. By incorporating a diverse range of legumes, dairy products, eggs, and nuts, you can fulfill your protein requirements while sustaining energy and strength throughout the fasting period. Practicing balanced and mindful eating will help ensure that you remain nourished and energized, supporting both your spiritual and physical well-being.

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