Ramadan Family Meal Plan: 7 Days of Easy Sehri & Iftar (Video)

Transcript

Only two fried meals a week, how to stretch them?

Only two fried meals a week, how to stretch them?

Ramadan Meal Plan

We'll walk through a week of simple Ramadan meals, and reveal a time-saving cooking trick at the end.

Ramadan Day Basics

A good Ramadan day starts with a protein-rich sehri and slow carbs to keep you steady, then a light iftar with dates and water, followed by a proper meal with a green veg, and a small snack if needed.

7-Day Menu Snapshot

Here’s the weekly plan: Monday you get egg paratha with chicken karahi, Tuesday oats with banana and daal chawal with spinach, Wednesday roti omelette and chana chaat, and so on through the week.

Fried meals per week

We keep fried foods to just two evenings a week, so you can enjoy the flavor without overdoing it.

Cook once, eat twice

On Sunday make a big pot of dal or chana, use it for that night’s iftar, turn leftovers into a thin soup on Monday, and repurpose the thicker part as a chaat topping or paratha filling later.

Shopping loop

Shop twice a week, once for dry goods and yogurt, once for fresh veg and fruit. Write the menu on the fridge so everyone knows what’s for iftar, and repeat the same sehri three days to simplify shopping.

Kids, elders & salt

For kids and elders keep the main dish mild, offer softer foods like khichdi or soup for older adults, and cut back on salt in karahi, pickles and salads if anyone has high blood pressure.

Veg per day

Each main meal includes one vegetable, ensuring a daily dose of greens without extra effort.

The one cooking shortcut

The key time-saving tip is to batch-cook dal or chana on Sunday, then use it for multiple meals throughout the week, cutting cooking time and waste.

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Read the full guide

Read the complete guide on thecareonline.com. This is general information, not medical advice.