During the month of Ramadan, fasting for a long time can cause a deficiency in energy and nutrition in the body. Therefore, it is important to have the right amount of protein-rich foods in Sehri and Iftar. Protein helps in building muscles, providing energy and keeping the stomach full for a long time.
Check out the list of protein-rich foods to stay healthy during Ramadan—
1. Eggs: A source of easily available and nutritious protein. Boiled, omelette or fried with vegetables—however you eat them, an egg at Sehri will keep hunger under control for a long time.
2. Chicken: A good source of low-fat protein. Eating it grilled or in a light broth also makes digestion easier.
3. Beef: Rich in iron and protein. However, it is better to eat it in moderation, avoiding excess oil and spices.
4. Fish: Especially marine fish and local fish provide protein as well as omega-3 fatty acids, which are beneficial for heart health.
5. Milk and dairy products: Milk, yogurt, cheese—these foods provide calcium along with protein. A bowl of yogurt can be a good choice for iftar.
6. Pulses and chickpeas: Excellent sources of vegetable protein. Chickpea salad or lentil soup are nutritious options for iftar.
7. Nuts and seeds: Almonds, cashews, peanuts, chia seeds—provide a lot of protein and healthy fats in small amounts.
How to eat?
1. Have protein + fiber foods (eggs, oats, lentils) for sehri. 2. Avoid excessive fried foods for iftar and choose light protein-rich foods. 3. Drink enough water.
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