Ramadan Meal Plan with Grocery List
Eating well during Ramadan means making every meal count. This plan suggests suhoor-friendly breakfasts that sustain energy through the fast, and nourishing iftar meals that restore without overloading. Recipes draw from Arabic and Indian traditions that are staples of Gulf households.
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Your 7-Day Plan
| Meal | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Breakfast | Ful Medames Fiber·Vitamins·Healthy Fats | Paratha & Yogurt Protein | Shakshuka Protein·Vitamins·Healthy Fats | Idli & Sambar Fiber·Vitamins·Carbs | Egg Bhurji Protein·Vitamins | Manakish with Zaatar Fiber·Healthy Fats | Ful Medames Fiber·Vitamins·Healthy Fats |
| Lunch | Hummus & Pita Wrap Fiber·Vitamins·Carbs | Chicken Biryani Protein·Carbs | Paneer Tikka Wrap Protein·Vitamins·Carbs | Lentil Soup Fiber·Vitamins | Chicken Mandi Protein·Vitamins·Carbs | Butter Chicken Protein·Vitamins | Mixed Vegetable Curry Fiber·Vitamins·Healthy Fats |
| Snack | Mango Lassi Protein | Hummus with Crudités Fiber·Vitamins·Healthy Fats | Mango Lassi Protein | Hummus with Crudités Fiber·Vitamins·Healthy Fats | Mango Lassi Protein | Hummus with Crudités Fiber·Vitamins·Healthy Fats | Mango Lassi Protein |
| Dinner | Chicken Biryani Protein·Carbs | Paneer Tikka Wrap Protein·Vitamins·Carbs | Lentil Soup Fiber·Vitamins | Chicken Mandi Protein·Vitamins·Carbs | Butter Chicken Protein·Vitamins | Mixed Vegetable Curry Fiber·Vitamins·Healthy Fats | Lamb Kofta Protein |
MondayChicken Biryani
Ful Medames
Hummus & Pita Wrap
Mango Lassi
Chicken Biryani
TuesdayPaneer Tikka Wrap
Paratha & Yogurt
Chicken Biryani
Hummus with Crudités
Paneer Tikka Wrap
WednesdayLentil Soup
Shakshuka
Paneer Tikka Wrap
Mango Lassi
Lentil Soup
ThursdayChicken Mandi
Idli & Sambar
Lentil Soup
Hummus with Crudités
Chicken Mandi
FridayButter Chicken
Egg Bhurji
Chicken Mandi
Mango Lassi
Butter Chicken
SaturdayMixed Vegetable Curry
Manakish with Zaatar
Butter Chicken
Hummus with Crudités
Mixed Vegetable Curry
SundayLamb Kofta
Ful Medames
Mixed Vegetable Curry
Mango Lassi
Lamb Kofta
Nutrition Overview
Suhoor meals emphasise slow-release carbohydrates and protein. Iftar dishes are nutrient-dense with good protein, healthy fats, and minerals.
This plan is suited to UAE households — ingredients are widely available at major supermarkets including Carrefour, LuLu, and Spinneys.
Grocery List
39 itemsQuantities depend on household size. Sign up free for a grocery list that scales to your household.
About This Meal Plan
This plan was generated by Mealible's meal planning engine, which balances protein, carbohydrates, fats, and fibre across all four daily meals over a full week. Every plan draws from a curated recipe collection and arranges meals to avoid repetition while maintaining nutritional consistency.
The grocery list above contains every ingredient you'll need for the full week. Shop once, cook all week. Recipes are designed for practical home cooking — no specialist equipment or hard-to-find ingredients.
Want a plan adapted to your specific household, dietary preferences, or the recipes you already cook? Mealible lets you build a personal recipe library and generates a fresh, personalised meal plan every week — free to try.
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