As Ramadan 2025 begins, those observing the fast from sunrise to sunset may experience fatigue, low energy, or digestive changes. Experts suggest that maintaining a balanced diet during this holy month can help sustain energy levels and overall well-being. To offer insights on optimal meal planning, celebrity fitness trainer Yasmin Karachiwala has shared her own Ramadan diet, emphasizing nutritious and satisfying food choices.
Balanced Sehri for Sustained Energy
In a video posted on Instagram, Karachiwala detailed her pre-dawn meal (Sehri), highlighting the importance of hydration and protein intake.
“At Suhur, I start with a couple of pieces of watermelon. Next, I have a scoop of plant-based protein powder with water. Then it’s one egg and two egg white bhurji with one to two slices of sourdough bread. Last but not least, I take electrolytes in water,” she shared.
Experts recommend consuming a combination of proteins, complex carbohydrates, and hydrating foods at Sehri to maintain energy levels throughout the day.
Nutritious Iftar Choices
Breaking the fast at Iftar, Karachiwala follows a balanced approach. She begins with a date (khajur), followed by jaggery-sweetened lemonade to restore energy levels and hydration. Her meal also includes a refreshing fruit salad topped with chia seeds and a protein-rich serving of chicken kebabs.
“I wait all day for my cup of coffee. Even though caffeine is dehydrating, I love it,” she admitted, acknowledging the need for mindful hydration.
For dinner, she opts for a Mediterranean chicken bowl, which includes a combination of chicken, vegetables, and rice—a wholesome and nutritious choice. She concludes her day with a piece of dark chocolate.
Encouraging a Balanced Ramadan Diet
The fitness trainer’s post was captioned, “Balanced, nourishing, and delicious! Here’s how I eat during Ramadan. What’s your Ramadan essential?”
Experts suggest that individuals observing the fast should focus on nutrient-dense meals to ensure sustained energy and hydration. A diet rich in lean proteins, fiber, and healthy fats can help maintain overall well-being during Ramadan.
By following a well-structured meal plan like Karachiwala’s, individuals can ensure they remain healthy and energized throughout the month-long observance.
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