Ramadan Diet Plan For Weight Loss (May 2019)

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It’s the Holy month of Ramadan and this is a month of worship, spiritual development and where all the Muslim people keep fast for 30 days.

Losing weight in the month of Ramadan might be a very challenging task for anyone.

But, today for all the Muslim people I have come up with Ramadan diet plan for weight loss.

Look, losing weight in Ramadan is not a big deal and it’s not that difficult but then it totally depends upon an individual who makes it.

During Ramadan, as you all know pretty well

You will be in the fasted state for more than 15 hours.

So obviously, you are bound to lose some kind of weight, if you maintain your overall diet properly.

In this Ramadan diet plan for weight loss, I’ll be giving you the diet plan which can help you out from where to start and which things to follow.

Most importantly this Ramadan diet plan is just the blueprint of what all things you can eat and this diet plan might differ from individual to individual.

So without any further ado, let’s dive in

Ramadan Diet Plan For Weight Loss

Meal 1: Iftaar

ramadan diet plan for weight loss

2-3 dates + seasonal fruits(mangoes, apple, watermelon, banana) + 1 Cup of Protein shake (along with water)


Protein- 23.7 grams

Carbs- 45 grams

Fats- 2-3 grams

Fibers- 7.7 grams

Calories- 302

Note: When you break your fast, it is very important that you only consume light foods or fast digesting food.

Like in Meal 1, Protein Shake is a very fast digesting protein and it will help you to recover fast.

Meal 2: After Maghrib Prayer/Namaz


150 grams of grilled chicken + a bowl of white rice/ 2 whole wheat rotis + a bowl of green veggies.


Protein- 33.2 grams

Carbs- 31.3 grams

Fats- 10.8 grams

Fibers- 1.5 grams

Total Calories- 361

Note: In Meal 2, you will take solid food which is slow in digesting and will give you energy for a longer period of time, also you can substitute white rice with brown rice. If you are taking white rice in limited quantity then it will not cause you anything.

Meal 3: After Taravih/ Isha Prayer

meal options for ramadan

100 grams cottage cheese + 2-3 egg whites + a bowl of rice + potatoes + a bowl of salad.


Protein- 30.4 grams

Carbs- 55.8 grams

Fats- 21.5 grams

Fibers- 3.1 grams

Total Calories: 538

Note: Take potatoes not the sweet potatoes, the goal is to take slight heavy meal after Isha prayer and you can replace cottage cheese with grilled chicken.

Meal 4: 30 minutes before bed

turmeric milk for ramadan

A cup of hot turmeric milk + 2-3 dates


Protein- 8.7 grams

Carbs- 30.5 grams

Fats- 10.4 grams

Fibers- 2.4 grams

Total Calories- 249

Note: Consuming turmeric milk is very beneficial for your health and this turmeric milk is often used for it’s immune boosting properties.

Meal 5: Sehri

chicken meal

150 grams of chicken + brown bread along with peanut butter + a cup of tea or coffee (optional)


Protein- 42.8 grams

Carbs- 53.5 grams

Fats- 20 grams

Fibers- 3.9 grams

Total Calories- 567

Note: You should be consuming slow digesting foods at Sehri time and a good amount of healthy fats can make you full for a longer period of time.

Also very important in between each meal you should drink water.


In order to lose weight, you need to be in a calorie deficit as I had said this thing many times in my blog post.

Just a quick recap,

Suppose your maintenance calories is 3000 for a day,

Now, to lose weight you need to cut down your calories, which means you will be eating 2500-2700 calories.

Remember during Ramadan, you are already in a fasted state for more than 15 hours, So I highly recommend not to cut down your calories intakes extremely low.

Quick Overview Of Ramadan Diet Plan For Weight Loss

Ramadan diet plan chart
Ramadan diet plan for weight loss


Foods to avoid at Iftaar:

Your entire weight loss journey can be ruined if you mess up with your food, especially at Iftaar time.

Iftaar is the time when you break your fast, your body does not have any food and it is not hydrated for a long time.

So, you don’t need to eat too much heavy at Iftaar time.

As I mentioned earlier also, 2-3 dates along with some protein source food can be a great option.

Below, I have given the list of food items that you must avoid during Iftaar:

  1. Cereals
  2. Biscuits
  3. Crackers
  4. Cakes
  5. Pastries
  6. Junk foods
  7. Dairy products
  8. Red meat
  9. Sweets
  10. Highly oily foods

foods to avoid at ramadan

And all other foods that seem to be very heavy and high in calories should be avoided.

All these foods are very high in calories, low nutrients foods and also slow in digesting and also full of trans fat and toxin. All these factors can make your weight loss journey much more difficult.

Note: Ramadan is a month of celebration, so don’t restrict yourself with too harsh diet. You can still do a cheat meal once in the 10th day of Ramadan.

Best Protein Foods Options For Ramadan:

Protein is essential food and it should not be consumed much during at Ramadan alone but also in the rest of the year.

No matter what is your goal is, whether it is weight loss, fat loss, muscle gain

Protein is utmost important.

Protein is very important for the growth and repair of the tissues of your body like skin, hair and also muscle.

The best protein foods that you can have during Ramadan are- chicken, turkey, beef, whey protein, eggs, cottage cheese.

protein food list

Similar Article-

Best protein foods list

Tips to follow during Ramadan:

  1. As you are fasting, your testosterone and HGH levels spike up which leads to faster fat loss.

So, don’t cut down your calories too low. I would recommend to cut down only 300 calories from your maintenance calories.

2. Exercise for at least 30 minutes after you break your fast. If you feel that you don’t have time then at least go for a walk for 30 minutes.

best carido for fat loss

Your workout should be moderate. You don’t have to do intense training during Ramadan.

Remember, the goal should be to maintain your muscle and to build muscle, particularly during Ramadan.

3. Avoid adding extra fats, oil or ghee while cooking up your food. This will add up to extra calories and they are also high in calories.

In short, avoid fatty foods and consume fats from almonds, nuts, peanut butter.

They all contain a good amount of omega 3- fatty acids which are essential for your proper body functioning.

4. In my experience, you should combine both complex carbs and simple carbs equally to your meals.

Again, remember not to take big portions of simple carbs but in limited quantity.

5. Say goodbye to sugar. Not only in Ramadan but also the rest of the year, if you are serious about weight loss.

Stay away from the highly sugar loaded foods such as ice-creams, cakes, pastries, etc., these are high in calories and will end up in turning into fats in your body.

6. Stay hydrated enough during Ramadan (during the non-fasting period). At least make a habit of drinking 3 glass of water in between each of the meals.

stay hydrated

Ideally, you should drink 3-4 liters of water per day.

7. This Ramadan diet plan for weight loss is just the blueprint, just giving you an idea.

You need to adjust all the meal size and portions according to your maintenance calories and goals.

You can follow this diet plan for 30 days.

8. Enjoy, as I said Ramadan is a month of celebration, just go hang out with family, friends.

Do whatever you want to do and just be happy.

Don’t be too much conscious about your weight loss during Ramadan.

Sometimes, you can see your weight is dropping significantly but sometimes it takes time.

Be calm and relax.

9. Consume slow digesting foods at Sehri time, this will make you feel full for a longer period of time.

And you will not feel less energetic.

10. Consume fast digesting foods at Iftaar time, as this will provide energy and will make your body active.

Is Ramadan Fasting and Intermittent Fasting are the same?

Intermittent fasting is one of the most popular methods which many people follow to lose weight and particularly for fat loss.

Intermittent fasting is a period, where a person goes for a fast for 16 hours and the person is not allowed to eat anything but can drink water, green tea or black coffee.

Whereas during Ramadan, a person goes for the fasted state for almost 16 hours and that person is not allowed to drink or eat anything.

At the time of Iftaar, a person breaks his fast and then consume the rest of the meals.

So by no means, we can say that Ramadan is equaled to Intermittent Fasting.

No doubt, in both the fasting you are going to lose fat if your diet is proper.

Read more:

Intermittent fasting and Keto diet comparison

Benefits of Fasting in Ramadan

2500 calorie meal plan


That’s it from the Ramadan diet plan for weight loss, hope you get the idea and all your doubts might be cleared.

If not then do comment down below, I’ll reply back to you as soon as possible.

Till then, Ramadan Kareem.

tips for ramadan weight loss


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