Ramadan is around the corner! In fact, it’s one week away which means many families are starting to think about Ramadan preparations. The week leading up to Ramadan and the first few days are the most exciting but as time passes by many people have reduced motivation and energy levels. Part of this is due to not preparing well enough for Ramadan and that includes meals. Having proper nutrition during Ramadan is crucial for an energetic and productive Ramadan. Many people are not sure what to eat and cook during Ramadan. This year I want to encourage everyone to meal plan for the whole month. Ramadan is a precious and blessed time so we should not be spending hours in the kitchen cooking and planning meals. Let’s make life easier this Ramadan. Here’s what you need to do today.
Meal Planning for Ramadan
Meal planning is a way to organize and plan out your meals. It involves writing down your meals or recipe ideas on a spreadsheet for each day of the week (or month).
What are the benefits of meal planning?
Saves you time
Taking 10-15 minutes during one day of the week and planning out your meals for the whole week significantly reduces the amount of time you spend thinking about what to eat during the week. You have a plan and know what to eat so you pretty much don’t have to think about your meals. Many choose to designate Sunday afternoons for meal planning. Choose a day that works for your schedule and stick to it.
Saves you money
When you know what you’re going to eat and write out your grocery list based on the meals you’ll be having you’re automatically going to save money because you’ll only buy the ingredients you need for that week. How many times do you buy produce thinking you’re going to use it only to throw it out at the end of the week? Also, when you do plan out your meals for the week you’re likely not going to stop through the drive through at your nearest fast food to pick up something to eat.
Saves you mental energy and stress
When you have a plan set you are less likely to stress about your meals and what you’re going to eat.
Helps your health
When you plan out your meals you have more time to think about balance and nutrition. Aim to incorporate plenty of fruits and vegetables, plant based protein sources and whole grains.
Reduces food waste
Your grocery list is based on the meals you’re going to cook so you know that you’ll be using everything you buy and hence significantly reduce food waste.
How do you meal plan?
- Write down a list of your favorite family meals and recipes. This is your brainstorming time. Think of at least 15 meals for each suhur and iftar. Use my free printable to organize the lists.
- Start plugging in your meals into the meal planner. Think of balanced nutrition when doing this step. For example, make sure you have at least one fish dish a week, one vegetarian dish, and a variety of quality meat and chicken dishes. Again use the meal planner provided or use a paper or word document.
- Create your grocery list. For each week assess the ingredients required for your meals and write them on your grocery list. Remember to check your pantry and freezer for any ingredients you may already have stored. Organize the grocery list by category to make it easier to do the shopping. You can even organize it by how your grocery store is laid out.
- Hang up your meal plan in a visible place to be able to refer to it regularly.
- Enjoy a stress free and nutritious Ramadan.
Next Step: Download your Free Ramadan Meal Planning Toolkit
I’ve created a Ramadan Meal Planning Toolkit that guides you through the meal planning process and gives you a meal planner template, grocery list, and sample meal plan! You can download the free guide here.
If you would enjoy this FREE meal planner toolkit be sure to share it with friends and family.
Planning healthy meals for Ramadan can be stressful and frustrating. Please know that I do offer limited coaching sessions during Ramadan for people who would like extra guidance and accountability for a nourished Ramadan.
Apply for a FREE discovery call so we can chat!