Ramadan meal plan: suhoor and iftar for every day
During Ramadan you have two meals to carry you through a long fast, and after a busy day it's easy to break the fast with fried food and skip a proper suhoor. This prompt has your todo.is agent plan 30 days of suhoor and iftar that keep you full and hydrated, and remind you before suhoor ends and when it's time to break the fast.
The prompt
- Make a Ramadan meal plan for [HOUSEHOLD] in [CITY]. Plan suhoor and iftar for all 30 days, in 4 weekly blocks with a grocery list for each week. Suhoor should be slow-release and filling (oats, eggs, whole grains, yogurt, fruit, plenty of water); iftar should open with dates and water, then soup or salad, then a balanced main. Limit fried food to [FRIED FOOD LIMIT]. We like [FAVORITE DISHES]. Add a hydration plan between iftar and suhoor. Look up suhoor end and iftar times for my city from a reliable source and remind me on WhatsApp 30 minutes before suhoor ends and 10 minutes before iftar each day, with the meal. Give me a PDF and email it to me.
What to change
- [HOUSEHOLD]: E.g. "2 adults and 2 teenagers fasting, 1 child not fasting".
- [CITY]: Your city, so fasting times are right, e.g. "Birmingham, UK". Name your mosque or calculation method if you follow one.
- [FRIED FOOD LIMIT]: E.g. "twice a week" or "weekends only".
- [FAVORITE DISHES]: Family favorites to include, e.g. "harira, samosas, chicken biryani, lentil soup".
Example result
- Ramadan meal plan: family of 5, Birmingham
- Fried food at weekends only · favorites: harira, samosas, biryani, lentil soup
- How each day works
- • Suhoor: slow-release carbs, protein and water, finished before Fajr
- • Iftar: open with dates and water, pray Maghrib, then soup or salad, then the main
- • Between iftar and suhoor: 6 to 8 glasses of water spread out, not all at once
- Week 1
- • Day 1 · Suhoor: oats with milk, banana, chia and honey, 2 boiled eggs · Iftar: dates, harira, chicken and vegetable tagine with bread
- • Day 2 · Suhoor: wholemeal toast with eggs, cheese and cucumber, yogurt · Iftar: dates, lentil soup, baked chicken shawarma with salad and rice
- • Day 3 · Suhoor: ful medames with bread and tomatoes · Iftar: dates, fattoush salad, lamb kofta with bulgur
- • Day 4 · Suhoor: overnight oats with dates and nuts · Iftar: dates, vegetable soup, grilled fish, roasted potatoes
- • Day 5 · Suhoor: paratha (wholemeal) with omelette and yogurt · Iftar: dates, lentil soup, chicken biryani with raita
- • Day 6 (weekend) · Suhoor: eggs, labneh, olives, cucumber, bread · Iftar: dates, samosas and pakoras, chicken karahi
- • Day 7 (weekend) · Suhoor: yogurt with fruit and granola, boiled eggs · Iftar: dates, harira, stuffed vegetables, salad
- Weeks 2 to 4
- • Same structure with new mains: beef stew with chickpeas, oven-baked chicken wings, salmon with rice, lentil and spinach curry, a pasta night, and Eid preparation in the last days
- Staying well while fasting
- • Avoid very salty food at suhoor; it makes you thirsty the next day
- • Water-rich foods help: cucumber, watermelon, tomatoes, soups
- • Go easy on sugary drinks and sweets after iftar
- • Caffeine can make you thirstier; cut down a week before Ramadan to avoid headaches
- Daily reminders on WhatsApp (example)
- • 04:10 "Suhoor ends in 30 minutes. Today: oats with banana and 2 eggs. Drink water."
- • 19:45 "Iftar in 10 minutes. Dates and water, then harira and the tagine."
- Week 1 grocery list (excerpt)
- • Dates 1 kg · oats 1 kg · eggs 30 · yogurt 2 kg · wholemeal bread 2 · halal chicken 2 kg · halal lamb mince 500 g · fish 4 fillets
- • Red lentils · chickpeas · fava beans · bulgur · basmati rice · tomatoes · cucumbers · potatoes · onions · coriander
How to do it with todo.is
- Fill in who's fasting, your city, how often you want fried food and your family favorites.
- Send the to-do to your todo.is agent on WhatsApp or paste it on the Today screen a week before Ramadan.
- You get a 30-day PDF plan with weekly grocery lists, and daily WhatsApp reminders before suhoor ends and before iftar.
- Reply "move reminders 5 minutes earlier" or "no reminders on Fridays" any time, and ask to stop them on Eid.
Tips for a better result
- Always check fasting times with your local mosque. Calculation methods differ, and your agent shows which source it used.
- Prepare soups and stews in big batches at the weekend. Iftar on a working day is much easier.
- Don't skip suhoor. Even a small one with water, oats and an egg makes the fast easier.
- If you're pregnant, diabetic or take daily medication, talk to your doctor before fasting.
Ramadan meal plan: FAQ
- What is the best food for suhoor? Slow-release foods with protein and fiber, such as oats, eggs, whole grain bread, yogurt, beans and fruit, plus plenty of water. Salty and very sugary foods can make the fast harder.
- What should I eat first at iftar? Many people follow the Sunnah of breaking the fast with dates and water, then have soup or salad before a balanced main meal. This also helps you avoid overeating.
- Are the suhoor and iftar times accurate? Your agent looks them up from a timetable for your city and shows the source. Times vary by calculation method, so confirm with your local mosque.
- Can I stop the reminders after Ramadan? Yes. Ask your agent to stop or pause them at any time; you can also tell it to end them automatically on Eid.
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