What to Eat for Suhoor (To Stay Full and Energetic)?

What to Eat for Sehri Time to Stay Hydrated
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Dear fasting Muslims, here are some great foods to eat for Suhoor to stay full, energetic and not get thirsty.

Ramadan is just around the corner and it’s time to prepare our body for the long hours of fasting. Where a lot of people think about how to control and follow the diet plan during Ramadan, not many pay attention to the actual nutrients that they need. Constructing a Ramadan suhoor menu in order to keep thirst and hunger at bay is important.

Here are the 10 delicious and healthy foods to eat for Suhoor. These foods contain vital nutrients that help you stay full and energetic throughout your fast.

  1. Fruits and Vegetables
  2. Pulses
  3. Smoothies
  4. Oatmeal
  5. Toasts
  6. Yogurt
  7. Omelet
  8. Fish
  9. Egg Casserole
  10. Cheese and Tomato Strata

What to Eat Before Fasting in Ramadan? (Suhoor Menu)

Set your suhoor menu beforehand to determine the required amount of calories per day. To help you figure out what to eat for suhoor, here are some great foods that will keep you energized, healthy and satisfied throughout your fast.

Here are some of the essential foods you should include in suhoor to stay full and thirst-free.

1. Fruits and Vegetables

Eat fruits and vegetables in Sehri time, as well as grains such as wheat, are full of fiber. Fiber helps your digestive system and also adds bulk to your diet which gives you a sense of fullness, helping evade hunger for a major part of the day. Choose fruits that are water-rich and full of nutrition. Bananas and dates are helpful to keep you full across the day. Watermelon is good option to keep you free of thirst.


Fruits have vitamins, fiber, carbs, and water. It provides you with instant energy and the best thing is you don’t have to use artificial and processed sugar, it is 100% natural and healthy.

Vegetables are definitely something that you need to add as well. They are a great source of fiber and some of the vital minerals and vitamins needed to make your energy processes run at optimum levels.

2. Pulses


Pulses are a valuable source of protein and fiber. Plus they come with inherent appetite suppressing properties that allow your body to escape the clutches of hunger for long. Also, as these nutrients have a long transit time in the gut, they are able to release their energy content slowly, providing constant energy, so that your appetite is controlled throughout the fast.


3. Smoothies


Smoothies make simpler and healthier options for your suhoor. If you are late for suhoor this will definitely save your time while providing the necessary nutrients. Add different fruits in zip-lock bags and freeze them. At eating time, just add a small amount of juice or milk and you are good to go. Here is a list of 40 delicious smoothie recipes that you can try for sehri menu.

4. Oatmeal


Try this for a heavy and satisfying meal. You can make it the night before and keep it in the fridge. Soak the oatmeal in water or milk, according to your taste. Add a little honey on the tip, crush some nuts and some chunks of fruits. You are ready for a power starter for the whole day.


5. Toasts


Toasts are the most famous and easy recipe for your sehri time menu. Some good options are Avocado, banana toast, peanut butter, jam and jelly toast. As long as it’s healthy, it’s a great addition to the menu.

Made up your mind to try a toast in suhoor?

See these 50 toast recipes and try your favorite one today.

6. Yogurt


Adding just a little yogurt to your list can actually make a difference. It contains carbohydrates and milk protein that keep you hydrated and full throughout the day. You can add different flavorings according to your taste. Blend it with different fruits, drizzle some honey or just layer it with your favorite nuts and fruits mixture.


7. Omelet


Another diverse dish to include in your menu is some omelet that contains a mixture of vegetables as well as some healthy Parmesan cheese. This dish is sure to satisfy both your appetite and your taste buds.

Wanna try?

Let’s go for a delicious omelet today!

8. Fish

Fish for Suhoor Food

Especially the oily ones like cod or salmon are perfect. Fish as a suhoor food can help give you all the right nutrients in the right quantities. Plus, they are extremely tasty and serve as a great alternative to the regular menu.


9. Egg Casserole

Egg Casserole

Try out this nutritious yet extremely energetic and hunger satisfying dish. There are many recipes available online that portray healthy ways to make this particular dish and add flavor to your suhoor.


10. Cheese and Tomato Strata

This vegetable and cheesy combination is mouthwatering as much as it is satisfying. The great thing is that you can make it ahead of time so you don’t have to get up early in the morning. Try it out, it will certainly introduce a diverse taste in your suhoor.

You need to consider healthier alternatives to those heavy yet contradictory foods that could only worsen your hunger during the day. Hope the aforementioned foods construct you a perfect Suhoor menu for Ramadan.

How to Stay Full During Ramadan?

It is very important to know exactly what you are eating, down to the nutrient constituents. For instance, meat contains protein, salads and green leafy vegetables contain fiber, grains and sweet fruits contain carbs. Also it is crucial to know the digestive timings of different nutrients as well.

Protein takes almost 30 minutes to digest, so if you are thinking of eating meat in Suhoor there is a good chance that you will stay hungry throughout the day. Focus on the content along with the nutritional value of everything else that you are eating.

In summer, fasting duration is longer as compared to winter. Following are some nutritional elements to consider in your Suhoor food. This will help you stay full in the day time.

1. Fiber

Fiber is present in vegetables, salads, whole grains, fruits, nuts, brown rice, and oatmeal. When wondering about what to eat for suhoor, fiber is an absolute must. The human body is unable to digest fiber, this is the reason it will help you stay full throughout the day. There are certain things that you can do in order to add fiber in your suhoor menu.

Add wholemeal bread, fruits, outer peel of pear, apple, and other fruits, all of which contain fiber in abundance. This will help you stay satisfied for the entire day.

2. Carbohydrates

Carbohydrates are the first energy stores that your body utilizes. Initially, carbs are stored as glycogen in the liver and the muscles. Small stores are also present in every cell. In addition to this, there is always a pool of glucose stored in the liver for immediate use. Unless you eat carbs and replenish these stores daily, your energy levels can decline drastically. This results in fatigue, hunger, and irritability. Everything that is sweet contains carbohydrates, it is simplified sugar and it provides instant energy.

Whereas, in rice, wheat or pasta carbohydrates are present in the complex form, so it takes a little longer to digest.

3. Fats

Healthy fats are very important. They keep you full for a longer period of time. Contrary to popular belief, not all fats are harmful. you can add nuts, avocado, fish and olives to your sehri time menu. They contain healthy fats that help the vital functions of your body. Where most fats make you feel bloated and lazy throughout the day, these are extremely helpful for keeping you full and functioning at your best.

3. Water

No one can deny the importance of water in Ramadan, it keeps you hydrated and helps to boost your metabolism. One of the common misconceptions is you need to drink as much water as you can during suhoor.

The problem is, if you eat too much there is no place for water and if you drink too much water you can’t eat anything. It is better to add food that has water, add fruits, salads, juice and smoothies.

Alternatively, you can drink some water before eating and the rest of it before the prayers. Water consumption is important, because your body can become extremely dehydrated throughout the day, which can have an impact on your brain, on your kidneys and on all the reactions of your body.

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About the author

Aiman Ibrash is a competent nutritionist, striving to make a difference by providing excellent nutrition tips that actually work. She has experience as a nutritionist for weight management, rapid weight loss and weight control among other noted areas of expertise.

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