A strong immune system starts with proper nutrition, and eating healthy can also aid us in staying resilient, especially during the COVID-19 period. Ramadan brings an opportunity to reset and plan our meals thoughtfully. APlus nutrition experts shared four immunity-boosting menu options to help you enjoy Ramadan in a balanced and healthy way.
Menu 1
Iftar:
- 1-2 dates or 5-6 olives
- 1 bowl of low-fat soup (lentil, tarhana, or vegetable)
- 1 portion of meat or vegetable dish (can be olive oil-based)
- 1 bowl of salad (with 1 tsp of olive oil)
- 2 slices of whole-wheat bread or a small piece of pide
- ½ bowl of yogurt
Evening Snack (9:00-10:00 PM):
- 1 portion of fruit
- 1 glass of milk, yogurt, or kefir (preferably low-fat)
Sahur:
- 1 boiled egg
- 1-2 slices of cheese
- Seasonal greens (arugula, dill, etc.)
- 5 olives
- 2 slices of whole-wheat bread or a small piece of pide
- 1 portion of fruit
Note: You can replace the snack with a milk-based dessert (e.g., Güllaç) 2-3 times a week.
Menu 2
Iftar:
- 1-2 dates or 5-6 olives
- Grilled or oven-baked meat, chicken, or fish
- 1 bowl of salad (with 1 tsp of olive oil) or an olive oil-based vegetable dish
- Bulgur pilaf or whole-grain pasta
- A glass of ayran or kefir
Evening Snack (9:00-10:00 PM):
- 1 cup of green tea
- 10 almonds
Sahur:
- Menemen (Turkish scrambled eggs with vegetables)
- Seasonal greens
- Honey and butter
- 2 slices of whole-wheat bread or a small piece of pide
Note: Substitute the snack with a milk-based dessert 2-3 times weekly.
Menu 3
Sahur:
- 2 slices of toast with cheese and tomato
- Dill-flavored omelet
- Fresh vegetables
- 6 olives
- 4 dried apricots
- 2 walnuts
Iftar:
- Wedding soup (a traditional Turkish soup)
- Mixed vegetable stew
- Beetroot and wheat salad
- Yogurt
- Figs dessert (incir uyutma)
Menu 4 (Vegan-Friendly)
Sahur:
- 10 olives
- Seasonal greens, peppers, tomatoes, cucumber
- 2 slices of whole-wheat bread or a tofu and greens sandwich
- Green tea
Iftar:
- 2 dates
- 1 bowl of vegetable soup (cabbage, broccoli, carrots)
- 8 tbsp of green lentil stew (prepared with plant oil and a little tomato paste)
- 4 tbsp of bulgur pilaf or whole-wheat pasta
- Purslane salad with 2 walnuts
- 2-3 tbsp of mixed pickles (mixed, beetroot, etc.)
Evening Snack:
- 1 portion of fruit
- 5 almonds or hazelnuts
- 1 glass of soy milk
Tofu and Greens Sandwich Recipe:
- A small piece of tofu (about the size of a matchbox)
- Fresh mint, parsley, dill
- Salt and pepper to taste
- 2 slices of toast bread
Instructions: Mash the tofu with a fork, mix with chopped fresh herbs, and season. Place the mixture between two slices of toast and grill for 3-4 minutes. Enjoy!
These meal plans are general suggestions for healthy adults who can safely fast. It is not a personalized diet. We recommend consulting your doctor before changing your nutrition plan.
