Ramadan Special: Light meals for Ramadan

We know trying to stay healthy during the holy month could be difficult, as a long day of fasting could encourage lightovereating. We searched the web for healthy Iftar ideas and we’d like to share it with you. photo by greatbritishchefs

After a long day of fasting, water and dates are the best way to break your fast, as we mentioned in our previous article on Staying healthy in Ramadan. 

Here is our list of light Iftar dishes:


It is always a good idea to break your fast with salads, as it helps fill you up quickly which means you are less likely to overeat.


 -Mixed green salad

Salads that are full of leafy greens, such as lettuce, watercress and spinach are a very light option to start your Iftar with.Eat salads with light dressings such as Italian or vinaigrette, instead of using heavy dressings such as, caeser dressing. photo by myrecipes 

Calorie count
**With 1tbsp.vinaigrette dressing
1 cup = 52 calories
Total fats 4.3g Total carbs 3.2g


A traditional middle-eastern dip dish, hummus is popular among many as an appetizer. It is not commonly known for being healthy and nutritional. However, it is rich in fibers and protein; and filled with vitamins and minerals, and its health benefits is linked to lowering cholesterol and blood pressure. Photo by thecilamtropisthummus

Calorie count
100g Serving = 177 Calories
Total fats 8.5g Total carbs 20g


This classic and popular dish among Middle-Easterns with couscous as the main ingredient is light and simple. It goes perfect with any meat or fish dish. Photo by theparsleythief

Calorie count
1 cup=198 calories
Total fats=12g Total carbs=15g
*Lentil soup

Although soups are low in calorie, be aware of the amount of salt you add to it. Lentils are an excellent source of vitamins and minerals. Lentils make delicious soups, and it is easy to prepare. Lentils are a great source of fiber, and it has been proven to reduce the risk of coronary heart diseases and lowering cholesterol levels. Photo by summertomatoRed-Lentil-Soup_2-sm

Calorie Count
1 cup = 186 calories
 Total fat 4.5g Total carbs 26g

Lamb meat is known for being healthier than chicken and beef. It is most common among Middle-Eastern diets. If you wanna cut down on calories, go for this juicy meat with less fats than other types of meat. It has about 150 to 170 calories per 3-ounce serving, and 2 to 3 grams of saturated fat.         Photo by cleaneatingmag


-Lamb chops

Lamb chops are full of herbs and flavors; lamb chops are perfect for serving with tahini sauce with couscous or rice.

Calorie count
In Lean lamb meat
1 cup= 288 calories
Total fats 14g Total carbs 0g

For recipe visit http://www.eatingwell.com/recipes_menus/collections/healthy_middle_eastern_recipes

-Lamb Tagine

A middle-eastern mix of juicy lamb meat with apricots and squash.

Calorie count
1 cup about 327 calories
Total fats 11g Total carbs 20g

 For recipe visit http://www.bbcgoodfood.com/recipes/2303638/family-meals-easy-lamb-tagine-

*Stuffed Vine Leaves

Vine leaves 2

Boost your energy after a long day of fasting with refreshing vine leaves wrapped in your choice of rice, lamb, or bulgur.Besides being an excellent source of iron and vitamin C, they are also low in calories. Photo by syrianfoodie  

Calorie Count
**Rice-stuffed vine leaves
110g (about 4 ½ pieces)= 160 calories
Total fats 8g Total carbs 20g
*Brown Rice

Sticking to whole grains is essential when fasting, as fasting helps with getting rid of toxins in the body. Brown rice is much healthier than regular rice, as it is full of antioxidants. So you won’t be filling your body with processed toxins. Photo by melskitchencafe


Calorie count
1 cup cooked rice= 215 calories
Total fats 1.7g Total carbs 44.5 g

Happy Iftar :)

One thought on “Ramadan Special: Light meals for Ramadan

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