Pregnancy is one of the most important transformational stages of your life, and taking care of your body during this transitional phase of your life is vital. If you do decide to fast while being pregnant in Ramadan, it is very important to pay close attention to your body’s signals of any fatigue or tiredness. This Ramadan weekly meal plan can help you get your nutritional requirements efficiently from Maghrib to Fajr, and is suitable for you during your second trimester of pregnancy.
DAY 1
| IFTAR | 3 dates 1 bowl lentil soup 1 grilled beef fillet with mushrooms 1 cup brown pasta with tomato sauce |
| SNACK | 1 bowl mixed green salad with vinaigrette dressing |
| SNACK | 2 squares dark chocolate |
| SUHOOR | 4 tablespoons fuul with ½ baladi bread 1 cup cucumber and carrot slices 1 cup yogurt with 2 tablespoons chia seeds |
DAY 2
| IFTAR | 3 dates 1 cup Koshary 1 cup fresh greens |
| SNACK | 1 bowl fresh fruit salad |
| SNACK | Carrot crisps* |
| SUHOOR | 1 slice wholemeal toast ½ avocado, mashed 2 tablespoons flaxseeds (to top) |
DAY 3
| IFTAR | 3 dates Chickpea salad 1 grilled chicken breast |
| SNACK | 1 bowl mixed green salad with vinaigrette dressing |
| SNACK | 1 apple with 2 tablespoons almond/peanut butter |
| SUHOOR | Chia pudding (top with homemade granola) |
DAY 4
| IFTAR | 3 dates Tabbouleh ½ cup brown rice with peas in tomato sauce 3 kofta pieces |
| SNACK | ¼ cup dried fruits in water (yameesh) |
| SNACK | 30g unsalted almonds or pistachios |
| SUHOOR | Garden Omelette + Yogurt + Whole Wheat Bread |
DAY 5
| IFTAR | 3 dates Greek salad* 1 grilled salmon fillet* 1 cup sweet potato wedges* |
| SNACK | 1 banana |
| SNACK | 5 tablespoons hummus dip* 1 carrot and 1 pepper, sliced |
| SUHOOR | 3 baked falafel 1 baladi bread 2 tablespoons tahini dressing 1 bowl mixed green salad with vinaigrette dressing |
DAY 6
| IFTAR | 3 dates 1 bowl mixed beans salad 1 baked potato |
| SNACK | Smoothie |
| SNACK | 30g unsalted almonds or pistachios |
| SUHOOR | 4 tablespoons foul with ½ baladi bread 1 cup cucumber and carrot slices 1 cup yogurt with 2 tablespoons chia seeds |
DAY 7
| IFTAR | 3 dates Lentil salad |
| SNACK | Banana and kiwi smoothie* |
| SNACK | 1 cup almond or skimmed milk |
| SUHOOR | 1 cup foul with 2 tablespoons flaxseed oil and mixed vegetables 2 slices wholewheat bread 1 cup yogurt with 2 tablespoons chia seeds |
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 syrup in a blender and whirl together until smooth. Pour into glasses and serve immediately.
Carrot Crisps
Ingredients
- 2 large carrots
- 1⁄2 tsp olive oil
- Salt and pepper
Method
- Preheat oven to 170°C.
- Thinly slice carrots to make a crisps like shape
- Place the carrot slices in a bowl and drizzle with olive oil and salt.
- Lay the carrots on a baking paper and bake for 15-20 minutes until they become crispy.
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.
Honey Glazed Salmon (serves 2)
Ingredients
- 2 tablespoons honey
- 1 tablespoon Dijon mustard
- 1 tablespoon olive oil
- 1 tablespoon Worcester 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 worcestershire 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.
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.
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.
For a more customized nutrition plan based on your goals, needs, and preferences, you can contact our nutritionist Donia Hilal at [email protected] to get your very own nutrition plan.
