Diet PlansRamadan Meal Plan

Ramadan diet plan 2020 | 30 days daily Ramadan diet plan to lose weight & Ramadan workout Plan

Ramadan Diet Plan 2020

If you are looking for the best and affordable Ramadan diet plan 2020 along with Ramadan workout plan, then you have come to the right place. Ramadan is a month of blessings and a great opportunity to mend you bad eating habits that adversely affect your health. Fasting strengthens your inner system and rejuvenate your digestive tract but guess what usually people do? They not only ruin the true essence of fasting by eating unhealthy food items and sugary drinks but also put on extra pounds of weight.
What is required at that time? You need a balanced and nourishing meal plan for Ramadan in terms of quantity and quality so that you don’t feel deprived and starved. You can find a vast plethora of diet plans on the internet, but either they are costly to buy, or free ones are with no significant results and health benefits. Nutric foods show offers you an amazing yet practical diet plan along with Ramadan workout plan with a lot of health benefits.

Why Is This Ramadan Diet Plan 2020 Worth Admiring?

  1. Balanced Yet Versatile

Ramadan diet plan is not monotonous like other famous meal plans, and you can eat almost everything in moderation. It includes fruits, vegetables, meats, dairy, and what else you can expect from a balanced Ramadan diet plan 2020. it is balanced and versatile to provide all necessary nourishment to stay healthy and active

  1. Every Day A New Plan

Usually, diet plans are tiresome to follow due to the repetition of the same food items, but it is a versatile thirty days meal plan. It includes different food items for Sheri, iftar, and dinner from all food groups. All recipes are easy and quick to make. 

  1. Budget-Friendly

This meal plan is budget-friendly, and everyone can follow it easily. It does not comprise of fancy weight loss ingredients which are hard to find or purchase. Ingredients of all recipes are easily available in our kitchen during Ramadan.

  1. Ramadan Workout Plan

Usually, people neglect the importance of physical workout during Ramadan due to various reasons. Sometimes they are lazy, or sometimes they feel tired and don’t want to do the gym. This diet meal includes a moderate and versatile physical activity or workout plan for thirty days. Every day you have a new set of exercises to target a specific body part. Keeping you active and healthy for the whole Ramadan is the motive of this meal plan.

Benefits of Having Thirty Days of Ramadan Diet Plan 2020

  • Nourishment for All-Day

You will get all the essential nutrients and nourishment from this balanced Ramadan diet plan 2020 despite being fasting all day lone. Breaking fast with dates will provide you all the essential nutrients which you lack all day. The inclusion of nuts at the time of Sheri will keep you the whole energetic day. If you check keenly, then you will find a perfect blend of food items from every food group.

  • Weight Loss and Weight Management

It is great for all aspirants who are looking for weight loss or weight management. It also provides you relief from the worry of what to eat or want not to eat. You have to follow the diet plan simple, and you will lose weight in a healthy manner. Sometime over-hyped diet plans just focus on the dietary changes but neglect the importance of work out. It is a perfect blend of work out and healthy diet to achieve long term weight loss goals

  • You Can Get Rid of Bad Eating Habits

Another exceptional benefit you can get from this Ramadan diet plan 2020 is the development of healthy habits. When you follow thirty days diet of clean eating, then you will get used to it and definitely continue to follow in days after Ramadan. It will help you in making healthy food choices.

  • Better Mental and Physical Health

When you will eat clean and healthy for thirty days and avoid junk food, then your inner system will start to clean out. Your blood cholesterol and sugar levels will also come to a normal point. You will feel fresh and energetic throughout the day because food choices play an important role in defining our mental and physical health. Inclusion of vitamin c will help you in boosting your immunity and sufficient water intake at the time of iftar and sehri will save you from dehydration.

The Bottom Line

In a nutshell, the Ramadan diet plan is perfect to follow by every age group. if you are having some severe health issues then must consult your doctor to avoid further complications.

Instructions to follow during RAMADAN:


  • Break your fast with dates
  • Take at least 8-10 glasses of water regularly
  • Avoid too much consumption of deep fried stuff or ghee, junk items & processed foods. Always consume vegetable oil.
  • Add dairy products with every meal
  • Avoid eating sugar products
  • Take soupy things every day
  • Regular intake of fresh fruits and juices is necessary
  • The best timing for exercise during Ramadan is after Iftar or before Suhoor, you can take any smoothie after exercise
  • Avoid food that contain trans fats
  • Take a high protein diet
  • Reduce your stress level
  • Reduce your salt intake
  • Avoid carbonated drinks
  • Chew slowly
  • Take small meals
  • Take Vitamin C rich fruits and juices, calcium rich diet, less species

Days

SEHRI

IFTAR

DINNER

EXERCISE

 

 

1st

· 1 Glass Milk

· 2 Brawn Bread Toasts with Banana Slices

· 2 Hardboiled Egg Whites Scrambled with Black Pepper

· 3 Dates

· 1 Glass Fresh Juice

· 3 Tbsp Chopped Cucumbers

· 1 Chicken Samosa 

· 2 Chicken Chapli Kabab

· Half  Bowl Green Veg(Cucumber, Capsicum, Green Beans, Mint)  Salad

· Half  Whole Wheat Roti

 

· 30 Min Walk

· 10 Push Ups


Days

SEHRI

IFTAR

DINNER

EXERCISE

 2nd

· 2 Hardboiled Eggs

· 1 Boiled Potato Scrambled with Black Pepper

· Half Roti

· 1 Cup Tea

· 1 Apple

· 1 Glass Chocolate Smoothie

· 2 Dates

· 2 Potato Cutlets

· 1 Plate Biryani

· Half  Bowl Veg Soup(Peas, Corn, Cabbage, Celery, Wheat Flour)

 REST


Days

SEHRI

IFTAR

DINNER

EXERCISE

3rd

· ½ bowl Green Veg Raita( Green Chili, Mint, Coriander, Peas, Cucumber)

· Half Roti

· 2 Scrambled Eggs

· 2 Tb sp Honey

· 6 Almonds

· 2 Dates

· 1 Bowl Melon

· 2 Baked Chicken Drumsticks

· 1 Small Bowl Mix Veg Salad

· 2-3 Loki Kabab With Tomato Sauce

· 20 Min Aerobics

· 2 Min Deep Breathe


Days

SEHRI

IFTAR

DINNER

EXERCISE

 

 4th

· 2 Slices Brown Bread

· 1 Egg White Omelet

· 1 Glass Shake/ Tea

· 3 Fresh Figs

· 2 Dates

· 1 Glass Fresh Mango/Banana Smoothie

· 1 Chicken Samosa

· 1 Cup Chickpeas Salad

· 1 Small Bowl Chicken Broth

 REST


Days

SEHRI

IFTAR

DINNER

EXERCISE

 5th

· 1 Bowl Oatmeal with Frozen Fruits(Apple, Banana, Peach, Berries)

· 2 Sandwiches (Made With Chicken Spread & Boiled Egg) With Tomato Sauce

· 2 Dates

· 2 Bananas

· 3 Slices’ Baked Brinjal with Tomato Sauce

· 1 Cucumber

· ½ Plate Mix Veg Salan

· 1 Chapati

· 1 Cup Tea

· 2 Min Side Leg Raises

· 20 Min Fast Walk


Days

SEHRI

IFTAR

DINNER

EXERCISE

 6th

 

· 1 Glass Yogurt Green Mint Smoothie

· 2 Club Sandwiches (Boiled Chicken & Egg With Black Pepper)

· A Fist of Nuts

· 1 Date

· 1 Glass Chocolate Shake

· 2 Small Lentil Wraps

· 1 Small Bowl Dahi Baray

· Moong Daal (Half Plate)

· Half Whole Wheat Roti

 REST


Days

SEHRI

IFTAR

DINNER

EXERCISE

7th

· 2 Bananas

· 1 Hard Boiled Egg

· 1 Glass Milk with 2 Tb Sp Chia Seeds

· 2 Veg Nuggets (Potato, Peas, Green Chili, Black Pepper) with Tomato Sauce

· 2 Dates

· 4 Slices Apple

· 1 Cup Clear Meat Broth

· 1 Whole Wheat Roti

· 2 Baked Chicken Pcs

· 1 Fist of Nuts

· 15 Min Yoga

· 20 Min Walk


Days

SEHRI

IFTAR

DINNER

EXERCISE

 8th

· 1 Cup Coconut Blackberry Chia Pudding

· 4 Tbsp Custard

· 2 Tbsp Honey

· Egg  Pizza made of 3 Eggs with Garlic Sauce

· 1 Date

· 3 Apple Slices

· 1 Glass Fresh Pineapple Juice

· Half Cup Green Pasta

· 2 Pcs Grilled Chicken/Lean Steaks

· 1 Cup Brown Rice

· 1 Cup Tea

 REST


Days

SEHRI

IFTAR

DINNER

EXERCISE

 9th

· Half Bowl Barley Porridge

· 1 Cup Mixed Fruits

· 1 Glass Milk

· 1 Cup Black Beans Salad

· 2 Dates

· 1 Baked Potato With Garlic/ Chili Sauce

· 1 Cup Lentil Soup

· Half Plate Mix Veg Pasta

· 2 Boneless Baked  Chicken Pcs

·  20 Min Walk

·  2 Min Chest Fly


Days

SEHRI

IFTAR

DINNER

EXERCISE

 10th

· Oats with Fresh Fruits (Frozen Overnight)

· 2 Tbsp Chia Seeds

· 2 Figs

· Half Plate Biryani Type Masala Pulao

· 1 Cup Milk

· 2 Dates

· 1 Small Bowl Black Beans Soup

· ½ Avocado Mashed with Salt & Pepper

· 2 Small Slices Grilled/Steamed Fish With Potatoes & Veg

· 1 Cup Tea

 REST


Days

SEHRI

IFTAR

DINNER

EXERCISE

 11th

· 1 Glass  Green Fruits Smoothie (Green Apples, Green Grapes, Avocado, Lime)

· 2 Bran Bread Slices

· 1 Poached Egg

· 2 Potato Nuggets

· 2 Dates

· 2 Chicken Kofta with Tomato Sauce

· ½ Cup Brown Rice

· Half Plate Beef Qorma

· 1 Roti

· 1 Poached Cucumber

· 1 Cup Tea

· 2 Min Long Term Crunches

· 20 Min Jogging


Days

SEHRI

IFTAR

DINNER

EXERCISE

12th

· 1-2 Serving of Fruits

· 2 Pieces Roasted Chicken

· 1 Whole Wheat Roti

· 1 Cup Tea

· 2 Dates

· 1 Grilled Salmon Fillet

· Half Cup Chopped Cucumber

· Half Plate Haleem

· 1 Whole Wheat Roti

· 2 Hard Boiled Egg whites

 REST


Days

SEHRI

IFTAR

DINNER

EXERCISE

 13th

· 1 cup Banana Walnut Muffin

· 1 Glass Low Fat Home-Made Lassi

· 2 Dates

· 2 Spring Rolls

· 2 Dates

· 1 Glass Fresh Grapefruit Juice

· 1 Bowl Broccoli Soup

· Chickpea Paneer Curi

· 1 Cup Boiled Brown Rice

· 1 Cup Milk

· 20 Min Jogging

· 5 Min Side Bends

 

 14th

· 1 Cup Custard

· Handful of Almonds

· Zeera Aloo Bhaji

· 1 Whole Wheat Roti

· Half Cup Mint Yogurt

· 2 Dates

· 3 Small Onion Pakoras with Tomato/ Green Chili Sauce

· 1 Plate Beef Yakhni Biryani

· 1 Cup Mix Veg Salad

· 1 Cup Green Tea

 REST

 15th

· Cheesy Mushroom Omelet made of 2 Eggs

· 2 Bran Bread Slices

· Half Plate Boiled White Chana

· 1 Cup Milk/Tea

· 2 Dates

· 3 Potato Cutlets

· Half  Cup Fruit Chat

· 1 Whole Wheat Roti with Mix Veg Salan

· 1 Cup Yogurt

· 1 Fist Roasted Beans

·  20 Min Fast Running

·  15 Min Yoga

 16th

· 1 Cup Creamy Mushroom Soup

· 2 Slices Bread Omelet

· 1 Cup Tea

· 6 Almonds

· 2 Dates

· Half Bowl Red Kidney Beans Salad with Added Spices

· 1 Glass Lime Water

· 1 Daal Made Roti with Low Fat Yogurt

· 1 Cup Tea

 REST

 

17th

· 1 handful Piece Baked Fish

· Small  Portion of Bran Boiled Rice

· 1 Cup Tea

· 1 Apple

· 3 Cashews

· 2 Dates

· 1 Bowl Clear Chicken Broth

· 2 Potato Cutlets with Mint Sauce

· 1 Roti

· 2 Small Baked Lean Meat Slices

· Half Cup Skimmed Yogurt

· 10 Min Long Term Crunches

· 7 Side Bends


Days

SEHRI

IFTAR

DINNER

EXERCISE

 18th

· 2 pieces Roasted Chicken with Mix Veg Salad

· Egg  Pizza Made With 3 Whole Eggs

· Half Cup Green Raita

· 2 Figs

· 2 Dates

· 1 Cup Lauki Raita

· 2-3 Onion Pakora

· 1 Glass Fresh Strawberry Juice

· 1 Bowl Moong Daal

· 1 Whole Wheat Roti

· 2 Banana

· 1 Cup Tea

 REST

 19th

· 2 Scrambled Eggs

· 1 Glass Banana Shake

· 1 Plate Mix Veg Rice

· 6 Almonds

· 2 Dates

· Egg Pizza made of 3 Eggs

· 1 Cup Fruit Chaat

· 1/2 Cup Wheat Pasta With Vegetables and Meat Mince

· 1 Cup Tea

· 20 Min Walk

· 10 Push Ups

 20th

· 2 Spring Rolls

· 3 Mango Slices

· 2 Brown Bread Toasts with Peanut Butter

· 1 Cup Milk

· 2 Dates

· 1 Glass Lemon Water

· 1 Bowl Chana Chaat

· 1 Bowl Clear Chicken Broth

· 2 Garlic Bread Slices

· 1 Cup Tea

 REST

 21th

· 1 Medium Sized Apple

· 1 Small Bowl Yogurt

· 2 Slices Bread with Chicken Spread

· 3 Figs

· 2 Dates

· 1 Cup Lauki Raita

· 2 Slices Fried Brinjal with Tomato Sauce

· 1 Bowl Moong/ Masoor Daal

· 1 Cup Brown Rice

· 1 Cup Green Tea

· 15 Min Cardio

· 5 Push Ups

 22th

· Half Cup Baked Beans

· 2 Wholemeal Toast with Honey Topping

· 1 Cup Milk

· 3 Fresh Mango Slices

· 2 Dates

· 1 Medium Sized chicken Samosa

· 2 Veg Pakora

· 3 Black Chickpeas Kabab

· 1 Cup Mix Veg Salad with Added Lemon

 REST


Days

SEHRI

IFTAR

DINNER

EXERCISE

 23th

· 1 Glass Fruit Yogurt Smoothie

· 1 Cup Oats

· 1 Black Bean Salsa Wrap

· 1 Cup Beef Yakhni

· 2 Dates

· 1 Cup Mix Fruit Salad

· 2 Boiled Potato with Garlic Sauce

· 1 Chicken Breast

· 1 Steamed Cabbage

· 1 Cup Coffee

·  20  Min Walk

·  6 Side Bends

 24th

· 2 Hard Boiled Eggs

· 1 Cup Oatmeal

· 2 Brown Bread Toasts (Veg and Cottage Cheese)

· 3 Almonds

· 2 Dates

· 2 Potato Cutlets with Mint Sauce

· 4-6  Tbsp Kheer

· 1 Piece of White Fish

· 1 Bowl Veg Salad

· 1 Cup Tea

 REST

 25th

· ½ Bowl Oatmeal Porridge

· 1 Cup Mixed Veg Salad

· 1 Glass Banana Shake

· Half Daal Makhani Roti

· 2 Dates

· 1 Glass Mango Shake

· 1 Cup Chicken  Pasta with added Greens

· 1 Plate Garlic Egg Fried Rice

· 1 CupSweet & Sour Chicken

· 1 Cup Tea

·  10 Push Ups

·  15 Min Walk

 26th

· 2 Tbsp Honey

· 1.5 Cup Mixed Fruits added Yogurt with Chia Seeds

· 2 Beef Kabab

· 2 Dates

· 1 Cup Green Veg Raita

· 1 Glass Chocolate Smoothie

· 1 Pot Fish & Rice Soup

· 1 Peach

· 1 Cup Green Tea

 REST

 27th

· 1.5 Cup Organic Oats with Fresh Fruits and Yogurt (Frozen overnight)

· 2 Tbsp Honey

· Half Cup Spaghetti (Boiled with Chicken + Peas + Capsicum)

· 2 Dates

· 1Medium Potato French Fries with Chili Sauce

· Half Cup Chickpeas with Garlic Sauce

· 2 Pieces Pan Fried Chicken

· 1 Sweet Potato

· 6 Cashews1 Cup Tea

·  20  Min Walk

·  6 Side Bends

 28th

· 3-5 Pieces Fresh Figs

· 1 Glass Milk

· 2 Cheese Toasts

· 2 Hard Boiled Egg Whites

· 2 Dates

· 1 Small Bowl Mix Veg Soup

· 1 Glass Lime Water

· 1 Cup Mix Beans Salad

· Egg Pizza made of 2 Eggs

· 1 Cup Milk with a Pinch of Turmeric Powder

 REST

 29th

· 1 Small Bowl Yellow Lentils

· 1 Cup Boiled Bran Rice

· 1 Cup Tea

· 6 Almonds

· 1 Date

· 2-3 Slices Baked Brinjal

· 1 Glass Fresh Grapefruit Juice

· 2 Chicken Shami Kabab

· 1 Whole Wheat Roti

· Half Cup Yogurt

· 1 Banana

·  15 Min Cardio

·  5 Push Ups

 30th

· 1 Whole Wheat Roti with Lauki Raita

· 3-4 Strawberries

· 1 Glass Milk with Flaxseeds Or Tea

· 2 Dates

· 1 Medium Sized Chicken Samosa

· 1 Glass Lime Water

· Half Plate Keema (Beef/Mutton)

· 1 Whole Wheat Roti

· Half Cup Yogurt

 REST


Thanks for visiting you would definitely like to Ramadan 2020 Meal plan.

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