For many women balancing work, family and faith during Ramadan, suhoor isn’t just a pre-dawn meal – it’s your fuel for the entire day. The right combination of protein, fibre and hydration can help stabilise energy, reduce mid-day crashes and keep you feeling satisfied until iftar. The key is choosing slow-digesting foods and water-rich ingredients that nourish without weighing you down.
Here are simple, practical suhoor ideas that are easy to prepare and designed to keep you full and hydrated:
ALSO SEE: 6 ways to change up your first meal of the day with oats
Overnight oats with chia seeds & berries
Quick recipe:
In a jar, combine ½ cup rolled oats, 1 tablespoon chia seeds, ¾ cup milk (or almond milk) and a drizzle of honey. Refrigerate overnight. Top with berries and a spoonful of nut butter before eating.
Why it works:
Oats provide slow-release carbohydrates, chia seeds add fibre and omega-3s, and berries offer antioxidants and natural hydration.
Fullness boost: Add Greek yoghurt for extra protein.
Hydration tip: Pair with a glass of water or coconut water.
Pexels
Avocado & egg on wholegrain toast
Toast wholegrain bread, mash half an avocado with lemon and salt, and top with a boiled or poached egg. Sprinkle with chili flakes or sesame seeds for added flavour.
Why it works:
Eggs provide high-quality protein, wholegrains offer lasting energy, and avocado delivers healthy fats that slow digestion and keep you satisfied.
Fullness boost: Add cottage cheese underneath the avocado.
Hydration tip: Enjoy with sliced cucumber or watermelon on the side.
Protein smoothie with hydrating fruits
Quick recipe:
Blend 1 banana, ½ cup frozen berries, a handful of spinach, 1 scoop protein powder (or Greek yoghurt), 1 tablespoon nut butter and 1 cup milk or water.
Why it works:
Smoothies are easy to digest but can be packed with protein, fibre and fluids. Using water-rich fruits supports hydration.
Fullness boost: Add oats or flaxseed.
Hydration tip: Include cucumber or coconut water in the blend.
Unsplash
Simple lentil & yogurt bowl
Quick recipe:
Warm cooked lentils with olive oil and cumin. Top with plain yoghurt, chopped herbs and a squeeze of lemon. Serve with wholegrain pita.
Lentils are rich in plant protein and fibre, helping you feel full longer. Yoghurt adds probiotics and extra protein while supporting hydration.
Fullness boost: Add a boiled egg on the side.
Hydration tip: Drink plenty of water slowly before fajr rather than all at once.
Smart suhoor tips for all-day energy
- Prioritise protein and fibre to slow digestion.
- Avoid overly salty foods that increase thirst.
- Limit sugary cereals or pastries that cause energy crashes.
- Drink water consistently between iftar and suhoor.
- Include hydrating foods like cucumbers, yoghurt, berries and melon.
Suhoor doesn’t have to be elaborate – it just needs to be intentional. With balanced, nourishing choices, you can move through your day feeling energised, focused and sustained. Wishing you and your loved ones a blessed Ramadan!
ALSO SEE:
Featured Image: Unsplash
