It is commendable that individuals are seeking out alternative protein sources, particularly during Ramadan, for various reasons including health, ethical considerations, and environmental impact. Health and fitness professionals emphasize the importance of these protein alternatives during fasting periods to help preserve muscle mass.

In a discussion with, Dr. Rajeshwari Panda, the Head of the Dietetics Department at Medicover Hospital in Kharghar, Navi Mumbai, stated, “Protein is crucial for maintaining muscle mass, which can be a concern during extended fasting. Alternative sources offer essential amino acids.”

She further elaborated, “Protein contributes to a feeling of fullness and satisfaction, which is vital for controlling hunger during lengthy fasts. Numerous plant-based protein options are high in fibre, which supports healthy digestion.”

Recommended alternative protein sources by Dr. Rajeshwari Panda include:

1. Legumes (such as lentils, chickpeas, and beans):

These are outstanding sources of both protein and fibre. Their versatility allows them to be incorporated into soups, stews, salads, and dips. Lentil soup, in particular, is a favoured dish for iftar.

2. Tofu and tempeh:

Derived from soybeans, these serve as comprehensive sources of protein. They can be marinated, stir-fried, or incorporated into a variety of dishes.

3. Quinoa:  

This grain is a complete protein, containing all nine essential amino acids. It is a versatile ingredient suitable for salads, side dishes, and main courses.

4. Nuts and seeds:  

Almonds, walnuts, chia seeds, and flaxseeds provide a good source of protein along with healthy fats. They can be included in smoothies, yogurt, or enjoyed as snacks.

5. Greek yogurt:  

This dairy product is high in protein and abundant in probiotics. It is an excellent option for suhoor or a light iftar.

6. Eggs:

Although they are not classified as plant-based proteins, they serve as an excellent substitute for red meats and provide a comprehensive source of protein.

Dietitian's Recommendations:

• Diversify Protein Sources: Incorporating various plant-based protein sources throughout the day guarantees that you receive all essential amino acids.
• Monitor Portion Sizes: It is important to consume sufficient protein to fulfil your specific dietary requirements.
• Stay Hydrated: Ensure you drink ample water, particularly when consuming protein sources that are high in fibre.
• Plan Your Meals: Preparing meals in advance will assist you in ensuring adequate protein intake during your non-fasting hours.

By integrating these alternative protein sources into your meals during Ramadan, you can sustain your health and energy levels while minimizing meat consumption.

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