Ramadan Meal Planner v.2018

One of the best ways to be successful at food optimising during Ramadan is to plan, plan and plan. Planning is the key to success.

I already have a 7 day planner I did last year. Please click HERE to see the 2017 version of the planner. That page also has a lot of information on how to food optimise during Ramadan. I will be tweaking the planner slightly so it fits into my routine this Ramadan.

As the days are so long and the time we can eat & drink in is really really short (approx. 9pm to 2.30am), I intend on planning my days from iftar to suhoor.

So, fasting starts this Thursday. For me personally I’m changing my view of the ‘day’ – the time in which you can eat. I’ll try to explain:

The suhoor meal I will have on Thursday I will be counting the syns/healthy extras on Wednesday. That means everything I eat from iftar on Thursday night till suhoor very early on Friday morning will be counted as the same day.

You don’t have to follow my logic if it doesn’t make sense to you. Ramadan Mubarak!!!

Ramadan 2018 Meal Planner

Snacks & Nibbles

I absolutely love this feature on the SW website, which I’ve included below, that is all about snacks & nibbles! This is perfect whether you’re in need of a tasty lifesaver to keep you going, a mid-morning munch or simply a healthier alternative to a high-Syn snack, for when a ‘nibbly’ moment comes. Some need no cooking at all and some are simple to cook in advance and keep in the fridge ready for those times. Please do share using the comments box below what your favourite snacks & nibbles are.

Speed Free Food snacks
Snack on these for the BEST weight loss results. The more Speed you choose the more weight you’ll lose!

Savoury

  • Cherry tomatoes
  • Veg crudités – carrot, peppers, celery, sugar snap peas, and dips like homemade houmous
  • Sweet baby cucumbers
  • Roasted butternut squash chips (cooked in low calorie cooking spray)
  • Pickled beetroot, gherkins, cabbage and onions
  • Slimming World quiche muffins packed with your favourite Speed Free Foods

Sweet

  • Fruit bowl favourites – apples, satsumas, pears, peaches
  • Melon chunks – pop in the freezer for a cool nibble
  • Fat free Greek-style yogurt mixed with 1 tsp sweetener and top with strawberries and raspberries
  • Apple wedges dunked in your favourite syn free yogurt
Other Free nibbles include:

Savoury

  • Boil or bake a fresh corn on the cob, season well – I like to add chilli powder to it too
  • Hardboiled eggs

    Boiled Eggs, Clementines & Activia 0%

    Boiled Eggs, Clementines & Activia 0%

  • Seafood sticks dipped in soy sauce
  • Lean turkey, chicken,  chicken drumsticks (skin removed)
  • Sweet potato chips
  • Drain a can of tuna in spring water and blend with lemon juice and quark to make a pâté. Mix in chopped chives and spring onions, and serve with veg sticks
  • Asda Chosen by You Vegetable Chilli, from a 400g can, topped with a dollop of fat-free natural yogurt
  • Whizz roasted red peppers in brine from a jar with fat-free natural fromage frais and paprika, then use as a dip for cooked and peeled prawns.
  • Mugshots – my favourite one has to be the Cajun pasta flavour. Be aware that if you buy this flavour in a sachet it is 0.5 syn! The pot is FREE.

    Cajun Pasta Mugshot

    Cajun Pasta Mugshot

Sweet

  • Fat-free yogurt. Not all fat-free yogurts are Free eg. Onken Fat Free Yogurt Vanilla is 5 Syns per 450g pot  (double check your favourite flavour in Syns Online to protect your weight loss)
  • Freeze an Activia 0% strawberry yogurt in an ice-cube tray and enjoy like frozen sweets
  • Ice cream: Chop a handful of cherries and stir into two pots of Activia 0% (or similar) cherry yogurts and a large tub of fat free fromage frais. Pop it in the freezer for a couple of hours, stirring occasionally
  • Fresh pineapple chunks
Healthy Extra bites – If you’ve got your Healthy Extras left, tuck into one of these super snacks!
Hifi Light Bars

Hifi Light Bars

  • Cereal bars – 2 Hi-fi Light or Alpen Light bars (Healthy Extra ‘b’ choice)
  • 4 Ryvita Original/Dark Rye (Healthy Extra ‘b’ choice) topped with 4 Laughing Cow Light Triangles (Healthy Extra ‘a’ choice) and mixed pickles like gherkins and onions
  • 60g of any wholemeal bread, toasted (Healthy Extra ‘b’ choice), topped with 40g reduced fat Cheddar (Healthy Extra ‘a’ choice) and halved cherry tomatoes
  • 30g bag Ryvita Minis, all varieties (Healthy Extra ‘b’ choice)
  • 500g cooked rhubarb (Healthy Extra ‘b’ choice) topped with fat free Greek-style yogurt mixed with 1 tsp sweetener
  • 35 pistachio nuts (Healthy Extra ‘b’ choice)