How to Survive Ramadan By Not Feeling Hungry

Many people dread Ramadan — especially in the US since we don’t get to work half days — because working when you are hungry is challenging and can sometimes give you a literal headache. Every year, I research foods and try to find the right combination of types of food to eat right before fasting each day (around 4 AM). This year, 2018, I believe I’ve come up with a good list. Based on the USDA’s Dietary Reference Intake calculator, I should consume each day

  • 38 grams of fiber
  • 69 grams of protein

Since we normally eat twice in Ramadan, once in the early morning before beginning your fast and once at night when breaking your fast, we can split these daily values (DV) up, e.g. in half, so that my target for breakfast in the morning would be

  • 19 grams of fiber
  • 36 grams of protein

Fiber gets processed slowly in your stomach which makes you feel full longer. Protein is an essential source of energy.

So here’s my list:

One cup of oatmeal

I like the Simply Balanced Organic to-go cups of oatmeal available at Target. These cups cost $1.49 each and are super convenient to prepare in the morning. Just add water, microwave for 50 seconds, stir, eat, then throw away the cup. There are 3 flavors:

Cranberry

Nutrition Facts:

  • 1 cup contains 48 grams and 180 calories
  • Fiber: 6 grams (21% DV)
  • Sugar: 10 grams (16% DV)
  • Protein: 5 grams

Triple Berry

Nutrition Facts:

  • 1 cup contains 54 grams and 200 calories
  • Fiber: 6 grams (21% DV)
  • Sugar: 9 grams (14% DV)
  • Protein: 6 grams

Apple Cinnamon

Nutrition Facts:

  • 1 cup contains 47 grams and 130 calories
  • Fiber: 6 grams (21% DV)
  • Sugar: 9 grams (16% DV)
  • Protein: 6 grams

One Fiber One bar

Fiber One bars are a great source of fiber. They’re small, yummy and convenient to eat. I prefer the chewy bars. There are two flavors:

Oats and Chocolate

Nutrition Facts:

  • 1 bar contains 140 calories
  • Fiber: 9 grams (35% DV)
  • Sugar: 8 grams
  • Protein: 2 grams

Oats and Peanut Butter

Nutrition Facts:

  • 1 bar contains 150 calories
  • Fiber: 9 grams (35% DV)
  • Sugar: 8 grams
  • Protein: 3 grams

Another option that has less sugar is Kirkland chewy protein bars.

Nutrition Facts:

  • 1 bar contains 180 calories
  • Fiber: 6 grams (35% DV)
  • Sugar: 6 grams
  • Protein: 10 grams

3 scrambled eggs

According to the satiety index, eggs are the 2nd most satiating food after potatoes. Plus, eggs are super healthy.

Nutrition Facts:

  • 1 large egg contains 78 calories
  • Fiber: 0
  • Sugar: 0.3 grams
  • Protein: 3 grams

1 bowl of Banana Nut Crunch cereal

With milk, this cereal is delicious and healthy. However, its sugar content is a bit high.

Nutrition Facts:

  • Calories: 270
  • Fiber: 7 grams
  • Sugar: 10 grams
  • Protein: 6 grams

When you add up all of the nutrition facts, you get

  • Calories: ~ 784
  • Fiber: 22 grams (57% DV)
  • Protein: 24 grams (35% DV)

If you want a meal that’s filling, mostly healthy, and quick and easy to prepare, try the following:

Break Fast (Iftar) Meal

  • 2 x cheeseburgers
  • 1 x packet of Healthy Noodle with low-calorie pasta sauce like Kirkland Organic Marinara from Tuscany (40 cal per 1/2 cup)
  • Chicken thighs marinated in Lawry’s Mexican chile and lime marinade
  • 3 x eggs
  • Water
  • 1 x Cup of coffee

Breakfast (Suhoor) Meal

  • 1x Kirkland chewy protein bar
  • 1 x mozzarella cheese stick
  • 1 x Premier Protein Shake, Chocolate
  • 4 x Hawaiian sweet roll with Nutella
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