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Valeo Health
author
May Chalhoub
Lifestyle
Jun 03
8 min read
primary

Suhoor 

Most cases of energy drain during the day can be linked to sugar withdrawal. 

Fight fatigue by focusing on protein, veggies, and healthy fats using the 3-2-1 method. 

3,2,1..GO!! 

3 servings of protein: 

  • 2 to 3 whole eggs or equivalent egg whites/2 cups of full-fat Greek yogurt/60-90 g of white cheese/100 g of lean meats like turkey 

2 servings of veggies and fat: 

  • 2 cups of raw or 1 cup cooked veggies, 1/2 avocado, nuts, seeds, olives, 1 tbsp for salads or cooking, and 1-2 tbsp nut butter (e.g., almond, peanut). 

1 serving of fruit: 

  • 1 cup of berries or any citrus fruit 

Iftar 

1/2 plate - Vegetables 

1/4 plate - Rice, bread, pasta, any grain choice 

1.5 ladles soup - Preferably lentil or broth homemade 

1/4 plate - Fish, lean meat, chicken breast 

Iftar In case of round 2 

1/2 plate - Vegetables 

1/2 plate - Fish, lean meat, chicken breast 

1 laddle - Rice, bread, pasta, any grain choice 

3,2,1..GO!! 

3 servings of protein: 

  • 2 to 3 whole eggs or equivalent egg whites/2 cups of full-fat Greek yogurt/60-90 g of white cheese/100 g of lean meats like turkey 

2 servings of veggies and fat: 

  • 2 cups of raw or 1 cup cooked veggies, 1/2 avocado, nuts, seeds, olives, 1 tbsp for salads or cooking, and 1-2 tbsp nut butter (e.g., almond, peanut). 

1 serving of fruit: 

  • 1 cup of berries or any citrus fruit 

Nourishment Tips To Live By 

  • Stay well hydrated from iftar to suhoor 
  • Try to limit snacks between iftar and suhoor. In case of snacking go for 1 cup milk/yogurt with 3 dates 
  • Have your sweet option as a dessert directly after iftar not as a snack
  • Remember hidden calories in : ramadan drinks, appetizers, sugar syrups 

Quick 'n' Quirky 

Try to have a protein shake for suhoor to quench your thirst and give you the proteins you need. 

Bonus: Add a scoop of collagen to your drink 

Movement

  • Move 10 minutes before iftar to reduce belly fat 
  • Move 20 minutes after having your meal and dessert to reduce sugar cravings and sugar withdrawal
  • In case of muscle building, do your workout 1 hr prior to iftar and double the carbs quantity

Supplement Your Life  

Elete electrolytes: to keep your body hydrated 

Marine Collagen: to help you feel fuller for longer and keep your skin hydrated 

Zen+: to help you feel less overwhelmed and improved state of mind 

Super Omega: to help reduce inflammation, improve cardiovascular health and body composition