- Long fasting hours demand meals that keep energy steady through the evening
- Protein-rich ingredients help reduce late-night cravings and sugar crashes
- Simple swaps can turn everyday Iftar dishes into balanced, filling plates
- This Ramadan is the perfect time to rethink how we build meals
After a full day of fasting, it’s tempting to reach straight for fried snacks, sugary drinks, and carb-heavy comfort food. But anyone who’s experienced the post-Iftar slump knows how quickly that energy disappears. This Ramadan, there’s a strong case for putting protein first. Not as a diet trend, but as a practical way to feel fuller, stay energised, and support long evenings of prayer and family time.
Small changes matter.
Nutritionists often point to protein as the most satisfying macronutrient, and during Ramadan, that matters more than ever. Protein slows digestion, stabilises blood sugar, and helps prevent the cycle of overeating that often follows a day of fasting. In simple terms, it keeps you steady.
Your body notices.
Instead of building Iftar around fried starters and refined carbs, prioritising protein early in the meal can make a real difference. Think grilled or roasted chicken, shrimp sautéed with garlic, soft eggs paired with yogurt-based sauces, or lean turkey and beef folded into wraps and bowls. These ingredients don’t just add flavour, they help curb cravings and support muscle recovery after long inactive hours.
Protein sets the tone.
Even Suhoor deserves the same attention. Eggs with cottage cheese on toast, salmon with labneh, or turkey alongside whole grains provide slow-release energy that lasts well into the day. Compared to sweet cereals or white bread, these choices help reduce thirst and hunger before noon.
Morning fuel counts.
What makes protein-forward eating especially relevant this Ramadan is lifestyle. Many people in the UAE juggle workdays, late dinners, social gatherings, and early mornings. Heavy meals can leave you sluggish, while protein-based plates feel lighter yet more sustaining. Add fresh vegetables, healthy fats, and plenty of water, and you’ve built a meal that supports both tradition and wellbeing.
Balance feels better.
This doesn’t mean abandoning comfort food or cultural favourites. Butter chicken tacos, harissa turkey meatballs, shrimp orzo, or shawarma-style wraps can all be protein-led with small tweaks. The goal isn’t perfection. It’s intention.
Eat with purpose.
Ramadan is about reflection, connection, and care, including how we nourish ourselves. Prioritising protein-forward meals is one simple way to feel stronger through fasting hours while still enjoying the flavours you love. Start with one meal, one swap, one smarter plate. Your body will thank you!
