{"id":14843,"date":"2023-03-06T12:03:05","date_gmt":"2023-03-06T12:03:05","guid":{"rendered":"https:\/\/www.tilda.com\/?p=14843"},"modified":"2026-03-03T11:26:15","modified_gmt":"2026-03-03T11:26:15","slug":"ramadan-meal-planning-a-guide-to-preparing-healthy-meals","status":"publish","type":"post","link":"https:\/\/www.tilda.com\/blog\/culture-guide\/ramadan-meal-planning-a-guide-to-preparing-healthy-meals\/","title":{"rendered":"Ramadan meal guide: Breakfast &amp; meal prep planning"},"content":{"rendered":"<section class=\"content-section content-section--top-mask content-section-- u-contrast-text--\">\n    <div class=\"free-content container container--small\">\n                    <div class=\"free-content__content user-content\">\n                <p>Ramadan is a special month full of meaning, family and those brilliant moments around the table. When you\u2019re fasting all day, you won\u2019t want to be standing in the kitchen at sunset wondering what to cook. That\u2019s why meal prep is such a game-changer. Cook batches of dishes once, portion them up and suddenly you\u2019ve got the foundation for proper, filling meals in minutes. Whether that\u2019s a soothing iftar or a delicious suhoor that keeps you going through the day.<\/p>\n<p>Rice is a blank canvas. Keep it simple, or dress it up with herbs, spices, sauces and leftovers, so you can eat well without it feeling repetitive.<\/p>\n\n            <\/div>\n            <\/div>\n<\/section>\n\n\n<section class=\"content-section content-section--top-mask content-section--goji\">\n        \n    <div class=\"image-with-text container container--small image-with-text--flipped\">\n                    <div class=\"image-with-text__content\">\n                <h4>What are suhoor and iftar?<\/h4>\n<p>During Ramadan, meals happen at slightly different times. Suhoor is eaten before dawn to help you feel energised through the day, and iftar is the meal you break your fast with after sunset, often surrounded by family and friends. Planning ahead with rice prep makes both meals feel calmer and easier.<\/p>\n\n            <\/div>\n        \n                            \n                    <div class=\"image-with-text__image\">\n                <img decoding=\"async\" alt=\"shutterstock_2726253241\"  src=\"https:\/\/www.tilda.com\/wp-content\/uploads\/2023\/03\/shutterstock_2726253241.jpg\" width=\"\" height=\"\" loading=\"lazy\"\/>            <\/div>\n            <\/div>\n<\/section>\n\n<section class=\"content-section content-section--top-mask content-section-- u-contrast-text--\">\n    <div class=\"free-content container container--small\">\n                    <div class=\"free-content__content user-content\">\n                <h4>Getting ready for Ramadan<\/h4>\n<p>You don\u2019t need to spend hours in the kitchen to feel organised during Ramadan. A few small jobs here and there can take the pressure off, reduce waste and make it much easier to pull together tasty meals when you\u2019re low on energy.<br \/>\nA typical iftar often starts with dates and water, followed by something gentle to break the fast like soup before moving onto a more filling main meal. Think dhal, curry, tagines, grilled meats, roasted veg and rice dishes served with salads, chutneys and yoghurt. A lot of these are perfect for prepping in advance. You can batch-cook soups and stews, make curry bases ahead of time and portion everything out in containers ready for the week. That way, when it\u2019s time to eat, you\u2019re not cooking from scratch, you\u2019re simply warming, serving and enjoying.<\/p>\n<p>Here are a few simple prep tips to keep in mind:<\/p>\n<ul>\n<li><strong>Use versatile ingredients<\/strong><br \/>\nYou\u2019ll keep food waste to a minimum by choosing ingredients you can use across multiple meals. Rice is a great staple to have in and works in everything from soups and mains to desserts.<\/li>\n<li><strong>Check what you have at home<\/strong><br \/>\nDon\u2019t worry about buying everything from scratch. Use up what you already have in the cupboard, fridge and freezer first.<\/li>\n<li><strong>Think ahead with spices and flavour bases<\/strong><br \/>\nGather your masalas, spice pastes and mixes ahead of time. You can portion them out to marinate meats, build quick sauces or add instant flavour while you cook.<\/li>\n<li><strong>Prep vegetables the day before<\/strong><br \/>\nYou can boil, blanch and freeze vegetables ready for suhoor, so you\u2019re not doing everything from scratch early in the morning.<\/li>\n<li><strong>Make use of leftovers<\/strong><br \/>\nBecause you\u2019re not overindulging during iftar, you\u2019ll often have leftovers that can be used for the next day\u2019s suhoor or iftar. You can also batch-cook a few dishes and freeze portions for later in the month.<\/li>\n<\/ul>\n\n            <\/div>\n            <\/div>\n<\/section>\n\n\n<section class=\"content-section content-section--top-mask content-section--blueberry\">\n        \n    <div class=\"image-with-text container container--small\">\n                    <div class=\"image-with-text__content\">\n                <h4>Tips for rice meal prep<\/h4>\n<p><span style=\"font-weight: 400;\">A little rice prep goes a long way during Ramadan. Having cooked rice ready to go means you can pull together a well-balanced suhoor or a hearty iftar in minutes. Even when you\u2019re tired, busy or feeding a few extra people. Here are some tips to keep it easy, tasty and hassle-free:<\/span><\/p>\n\n            <\/div>\n        \n                            \n                    <div class=\"image-with-text__image\">\n                <img decoding=\"async\" alt=\"Frozen food in the freezer: rice and beans in individual portions\"  src=\"https:\/\/www.tilda.com\/wp-content\/uploads\/2023\/03\/shutterstock_1835957308-e1772533103940.jpg\" width=\"\" height=\"\" loading=\"lazy\"\/>            <\/div>\n            <\/div>\n<\/section>\n\n<section class=\"content-section content-section--top-mask content-section-- u-contrast-text--\">\n    <div class=\"free-content container container--small\">\n                    <div class=\"free-content__content user-content\">\n                <p><b>Batch-cook once, portion straight away<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Cook a bigger batch than you need, then divide it into meal-sized portions while it\u2019s still fresh. It makes dishing up much easier.<\/span><\/p>\n<p><b>Cool it quickly<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Spread cooked rice out on a tray or shallow dish so it cools faster. It stops it going claggy and keeps the grains fluffy. Once cooled, pop rice into containers and keep it in the fridge so it\u2019s ready to add to curries, salads and sides.<\/span><\/p>\n<p><b>Freeze extra portions for the later weeks of Ramadan<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Rice freezes brilliantly. Portion it first, freeze flat if you can so it\u2019ll defrost faster later.<\/span><\/p>\n<p><b>Revive leftover rice when reheating<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Add a small splash of water or stock before reheating, then fluff with a fork. It brings the rice back to life and stops it drying out. Read our blog to find out <\/span><a href=\"https:\/\/www.tilda.com\/blog\/health-dietary\/tips-on-how-to-store-and-reheat-cooked-rice\/\"><span style=\"font-weight: 400;\">how to store and reheat cooked rice<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>Keep flavours flexible<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Plain rice is your best friend for mixing and matching. You can add spice, herbs, sauces or toppings afterwards so it suits whatever you fancy that day.<\/span><\/p>\n<p><b>Make it feel fresh with finishing touches<\/b><\/p>\n<p><span style=\"font-weight: 400;\">A squeeze of lemon, chopped herbs, toasted nuts, yoghurt, chilli oil or crispy onions can take a basic rice bowl to another level.<\/span><\/p>\n<p><b>Use microwave rice pouches for busy days<\/b><\/p>\n<p><span style=\"font-weight: 400;\">On the days you\u2019re short on time, <\/span><a href=\"https:\/\/www.tilda.com\/products\/range\/microwave-rice\/?post_type=products\"><span style=\"font-weight: 400;\">Tilda microwave rice pouches<\/span><\/a><span style=\"font-weight: 400;\"> are a great shortcut. They\u2019re ready in minutes and make it easy to pull together a quick and delicious meal just by adding your protein, veg and a sauce or spice mix.<\/span><\/p>\n\n            <\/div>\n            <\/div>\n<\/section>\n\n\n<section class=\"content-section content-section--top-mask content-section--goji\">\n        \n    <div class=\"image-with-text container container--small image-with-text--flipped\">\n                    <div class=\"image-with-text__content\">\n                <h4>Snack ideas for Ramadan<\/h4>\n<p><span style=\"font-weight: 400;\">Healthy snacks are an important part of Ramadan. You\u2019ll want to stay away from sugary treats like chocolate that will give you a quick boost of energy, but won\u2019t be nutritionally valuable. Nuts and seeds are excellent to portion out ahead of time and snack on during suhoor and iftar to give you protein and slow release energy.<\/span><\/p>\n\n            <\/div>\n        \n                            \n                    <div class=\"image-with-text__image\">\n                <img decoding=\"async\" alt=\"shutterstock_2717816105\"  src=\"https:\/\/www.tilda.com\/wp-content\/uploads\/2023\/03\/shutterstock_2717816105-e1772532879667.jpg\" width=\"\" height=\"\" loading=\"lazy\"\/>            <\/div>\n            <\/div>\n<\/section>\n\n<section class=\"content-section content-section--top-mask content-section-- u-contrast-text--\">\n    <div class=\"free-content container container--small\">\n                    <div class=\"free-content__content user-content\">\n                <h4>Hydration tips during Ramadan<\/h4>\n<p>Staying hydrated during Ramadan is just as important as what you eat, so it\u2019s worth keeping these quick tips in mind:<\/p>\n<ul>\n<li>Water is best but drinks like juice, milk, coffee and tea can all help.<\/li>\n<li>Avoid fizzy drinks as they can lead to bloating and cause digestion problems.<\/li>\n<li>Work hydrating foods into your meal plan like yoghurt, soups, fruit, jellies and cucumber.<\/li>\n<\/ul>\n<p>Ramadan meals can be some of the most meaningful of the year, but they do take a bit of organising when your day is focused around fasting. Having a few ingredients and recipes ready to go makes it much easier to put something filling and nutrient-packed on the table when the sun goes down, or before the day begins. Rice is a brilliant staple to lean on because it fits so effortlessly into quick dinners as well as bigger shared dishes. However you\u2019re spending the month, a little forward-thinking can help you eat well, waste less and enjoy mealtimes that bit more. Ramadan Mubarak to you all.<\/p>\n<p>Check out our blog on <a href=\"https:\/\/www.tilda.com\/blog\/cooking-inspiration\/5-easy-ramadan-recipes-to-try\/\">Easy Ramadan Recipes<\/a> for more inspo!<\/p>\n\n            <\/div>\n            <\/div>\n<\/section>","protected":false},"excerpt":{"rendered":"<p>From steady suhoors to comforting iftars, rice prep can make Ramadan mealtimes quick, delicious and keep you feeling nourished through the month.<\/p>\n","protected":false},"author":3,"featured_media":23432,"comment_status":"closed","ping_status":"closed","sticky":true,"template":"","format":"standard","meta":{"_acf_changed":true,"editor_notices":[],"footnotes":""},"categories":[261,304],"tags":[438,506,558],"class_list":["post-14843","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cooking-inspiration","category-culture-guide","tag-food","tag-meal-plan","tag-ramadan"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.1 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Ramadan Meal Planning: Guide to Preparing Healthy Meals | Tilda<\/title>\n<meta name=\"description\" content=\"Discover how to prepare healthy meals during Ramadan with our comprehensive meal planning guide. 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