Ramadan Muscle Maintenance Meal Plan

in Eat/Meal Plans by

Taking care of yourself, physically as well as mentally, is extremely important throughout the holy month, but it’s something we often sweep to the side in the midst of fulfilling our religious duties. However, with just a little food preparation, you can easily incorporate this healthy fasting meal plan aimed at maintaining your muscle mass into your busy Ramadan schedule.

For the second week of Ramadan, we are bringing you a one week muscle maintenance meal plan to help you maintain your strength and workout functionality throughout the busy month. Stay tuned for new targeted meal plans each week throughout the month!

 

Recipes 

Banana and Kiwi Smoothie

Ingredients

  • 1 banana, peeled and cut into chunks
  • 1 kiwi, peeled and sliced
  • 1 cup yogurt
  • 1/2 cup ice cubes
  • 2 tsp honey

Method

  • Combine all of the banana, kiwi, yogurt, ice, and honey in a blender and whirl together until smooth. Pour into glasses and serve immediately.

Broccoli Soup 

Ingredients

  • 1/2 tbsp extra virgin olive oil
  • 1/2 garlic clove
  • 200ml chicken/vegetable stock
  • 100g broccoli
  • Salt and pepper, to taste
  • 1 tbsp cornflour

Method

  • Heat the oil in a saucepan and sauté the garlic for 1-2 minutes.
  • Pour the chicken or vegetable stock into the pan and add the broccoli florets.
  • Bring to the boil and reduce the heat and simmer gently for 10-12 minutes, until the broccoli is tender.
  • Season to taste, then transfer to a blender. Blend until smooth.
  • Add cornflour to thicken soup, if necessary.

Healthy Chicken Caesar Salad (Serves 2)

Ingredients

For the chicken

  • 1½ tbsp lemon juice
  • 1 tbsp olive oil
  • 2 tsp fresh thyme leaves, plus a few sprigs
  • 1 garlic clove, crushed
  • 2 chicken breast fillets, about 140g/5oz each

For the dressing and salad

  • 1 garlic clove, finely chopped
  • 1 tsp Dijon mustard
  • ½ tsp Worcestershire sauce
  • 1 tbsp lemon juice, plus extra for squeezing
  • Pinch of chilli flakes
  • 5 tbsp fat-free yogurt
  • 1 head romaine or Cos lettuce, leaves separated, washed and dried
  • 100g bag rocket or watercress
  • 25g piece parmesan, shaved with a potato peeler

Method

  • Marinate the chicken. Mix the lemon juice, oil, thyme and garlic in a shallow dish. Add the chicken and turn it over in the marinade to coat well. Season with freshly ground pepper and leave for up to 2 hrs.
  • Meanwhile, put the garlic into a mini blender with the mustard, Worcestershire sauce, lemon juice, chilli and anchovies. Blend until smooth, add the yogurt, then blend again – it should be the consistency of double cream. Adjust the taste with lemon juice and pepper. If necessary, thin with a couple of tsps of cold water to get the consistency right so it will coat the leaves.
  • Heat a griddle pan until very hot. Lay the chicken on the griddle, on the side that had the skin on. Cook for 15-16 mins, turning once or twice, until cooked through. Remove, then let the meat sit for 5 mins before slicing.
  • Keep any small inner lettuce leaves whole, tear the larger outer leaves into 2-3 pieces, then put them all into a large bowl with the rocket or watercress. Pour just under half the dressing over the leaves and carefully toss to coat – it’s gentler to use your hands. Either assemble in the bowl, or pile the leaves onto individual plates, tucking in the croutons, chicken and Parmesan. Drizzle the rest of the dressing over and around, then finish with an extra squeeze of lemon.

Chicken, Avocado and Mango Salad (Serves 2)

Ingredients

  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 tablespoon soy sauce (low sodium)
  • ¾ tsp fresh ginger
  • 2 chicken breasts
  • 2 cups mixed salad greens
  • 1 cup mango, diced and peeled
  • 1 avocado, diced and peeled

Method

  • Preheat grill or oven to 170°
  • Combine oil, juice, chutney, soy sauce, and ginger in a small bowl. Place chicken on large plate; spoon 2 tablespoons oil mixture over chicken, reserving the rest for the salad. Turn chicken to coat, and let stand 5 minutes.
  • Place chicken on grill rack coated with cooking spray; grill 4 minutes on each side or until chicken is done, brushing with oil mixture from plate before turning. Slice chicken crosswise into strips. Alternatively, bake chicken breasts in oven for 20 minutes.
  • Arrange greens, mango, and avocado on 4 serving plates. Arrange chicken over greens. Drizzle reserved dressing over salads.

Date Smoothie

Ingredients

  • 1 banana, ripe
  • 4 Medjool dates
  • 1 cup almond milk
  • 1 tablespoon chia seeds
  • ½ lemon, juiced
  • Ice

Method

  • Combine all ingredients in a blender and blend until smooth.

Detox Ice Pops

Ingredients

  • 1 green apple, cut into chunks
  • 2 cups green grapes
  • 1 lemon, juiced
  • 2 tablespoons honey
  • 2 cups chopped kale or spinach
  • 1 cup zucchini
  • 1/4 to 1/2 cup water
  • 1 avocado, peeled

Method

  • Place all the ingredients except the avocado in a blender and blend until smooth.
  • Strain the blended mixture using a fine cloth until you get a liquid. Place liquid back in blender and blend with avocado.
  • Divide mixture into popsicle moulds, add a stick to each of the moulds, and freeze for 4-6 hours.

Eggplant Crisps

  • Slice one eggplant thinly (best to use a vegetable slicer, or a sharp knife if you are patient)
  • Spray a piece of foil with oil and lay out your eggplant slices
  • Sprinkle Cajun spice (or your favorite spices) over them and a little salt.
  • Finally spray again with a little oil.
  • Grill until browned and flip over, until browned on both sides.

Greek Salad

Ingredients

  • 2 tbsp olive oil
  • 1/2 tbsp lemon juice
  • 1/2 tbsp balsamic vinegar
  • 1 garlic clove, minced
  • 1/2 tsp oregano
  • 1/2 lettuce head
  • 1 large tomato, chopped
  • 1/2 cucumber, chopped
  • 1/2 red onion, cut into thin rings
  • 1/2 small green pepper, cut into thin rings
  • 1/4 cup black olives

Method

  • Whisk first 5 ingredients together until blended to make dressing.
  • Combine all remaining ingredients in a large bowl.
  • Add dressing to salad.

Green Juice

Ingredients

  • 2 big handfuls of fresh spinach
  • ½ seedless cucumber
  • ½ cup fresh pineapple or mango
  • ½ large orange, peeled
  • ½ lime, peeled
  • ¼ to ½ cup water

Method

  • Chop the cucumber, pineapple, orange, and lime into chunks.
  • Place the spinach in the blender jug first, followed by about half of the other ingredients and up to a ½ cup of water.
  • Secure the blender lid and start off blending at moderate speed, then gradually increase speed to high.
  • Once the mixture is close to being fully pureed, add the remaining ingredients and continue to blend. Only add additional water if necessary.
  • Consume within 8 hours for optimal freshness.

Honey Glazed Salmon (Serves 2)

Ingredients

  • 2 tablespoons honey
  • 1 tablespoon Dijon mustard
  • 1 tablespoon olive oil
  • 1 tablespoon Worchester sauce
  • Salt and pepper
  • 2 salmon fillets

Method

  • Preheat oven to 250 C
  • In a small bowl, stir together the honey, mustard, olive oil, and Worchester sauce. Season with salt and pepper.
  • Place the salmon fillets in a pan and drizzle with sauce
  • Bake for 20 to 22 minutes, or until salmon flakes when tested with a fork.

Hummus Dip

Ingredients

  • ¼ cup lemon juice
  • ¼ cup tahini dip
  • 1 can chickpeas
  • 2 tablespoons olive oil
  • 2 tsp cumin
  • Salt

Method

  • Blend all ingredients together. If consistency is too thick, add some water until desired thickness is reached.
  • Serve with vegetable slices of your choice.

Minty Iced Green Tea

Ingredients

  • 1 cup fresh mint leaves, washed
  • 3-4 green tea bags
  • 1 tsp honey or agave syrup. Optional
  • 1 lemon, sliced
  • Ice

Method

  • Crush mint leaves gently with your hands and place in a large jug. Add sliced lemon.
  • Add tea bags and pour hot water over the top.
  • Cover and refrigerate for 4-6 hours.
  • Remove tea bags and serve with ice.
  • If you want extra sweetness you can add a teaspoon of honey or agave syrup and mix.

Oatmeal

Ingredients

  • 1 cup oats
  • 1 cup skimmed milk OR water
  • ½ banana
  • 1 tbsp almond butter
  • 1 tsp honey
  • A dash of cinnamon, optional
  • Fresh fruit, optional

Method

  • Combine all ingredients in a pot and heat until oats become soft.
  • Serve with fresh fruit on top, if desired.

Quinoa Stuffed Bell Peppers

Ingredients

  • ½ cup quinoa, cooked
  • 2 bell peppers, seeded and halved
  • 3 tablespoons olive oil
  • Salt and pepper, to taste
  • 1 clove garlic, minced
  • 1 small zucchini, chopped
  • 1 red onion, chopped
  • ½ cup parsley leaves, chopped
  • Handul of mint leaves, chopped
  • 1 tomato, chopped

Method

  • Preheat oven to 180C.
  • Drizzle peppers with 1 tablespoon olive oil, salt, and pepper and roast for 20 minutes in the oven.
  • Heat other 2 tablespoons of olive oil and add zucchini and onions to pan. Cook for 10 minutes, then combine with parsley, mint, tomato, and quinoa.
  • Fill the peppers with quinoa mixture and roast for 10-15 minutes.

Sweet Potato Wedges

Ingredients

  • 1 sweet potato
  • ½ tbsp garlic powder OR 1 clove garlic
  • ½ tbsp. olive oil
  • 1 tsp fresh basil or rosemary
  • Pinch of salt

Method

  • Preheat oven to 230 C.
  • Peel sweet potatoes and cut into shape of wedges.
  • In a large bowl, combine sweet potatoes and remaining ingredients. Mix well to coat.
  • Add sweet potatoes onto a baking sheet and bake for 30 minutes, or until soft and lightly browned. Serve immediately.

Vegetable Soup

Ingredients

  • 1 onion, chopped
  • 2 carrots, chopped
  • 1 broccoli, divided into heads
  • 1 cup peas
  • 1/2 cup red lentils (optional)
  • 1 clove garlic, minced
  • Salt and cumin, to taste
  • Water, enough to cover vegetables

Method

  • Bring all ingredients to a boil (for about 30 mins).
  • When the vegetables are soft blend the soup together and serve!

Vinaigrette Dressing

Ingredients

  • ½ cup extra virgin olive oil
  • ½ cup balsamic vinegar
  • 1 clove garlic
  • 1 teaspoon mustard powder
  • Salt and pepper

Method

  • In a small bowl, whisk together olive oil, white balsamic vinegar, garlic, and mustard powder. Season to taste with salt and black pepper. Stir in minced fresh herbs if desired.

More Recipes:

Freekeh with vegetables

Date pops

Green smoothie

Rocket, apple, and walnut salad

Peanut butter

Chickpea salad

Tumeric quinoa

 

For a more customized nutrition plan based on your goals, needs, and preferences, you can contact our Nutritionist Donia Hilal at doniahilal@gmail.com to get your very own nutrition plan.

 

 

 

Donia Hilal is a certified nutritionist with a degree in Nutrition from King’s College London. Her work focuses on women’s health in the Middle East, wellness, weight loss, and optimal pre- and post-natal nutrition. Passionate about real food and evidence based nutrition advice, Donia welcomes and enjoys guiding clients throughout every stage of their journey towards a healthier, happier life.

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