Weight Loss Recipes for Ramzan – A Doctor-Approved Guide

Ramzan is a time of spiritual reflection, but it can also be an opportunity to adopt a healthier lifestyle. Many people tend to gain weight due to deep-fried foods, sugary drinks, and unhealthy eating habits. However, with a balanced meal plan, you can stay energetic, lose weight, and remain healthy during fasting.

This guide includes doctor-approved recipes that are:
✅ High in protein for muscle retention
✅ Rich in fiber for longer satiety
✅ Low in unhealthy fats and sugars
✅ Hydrating and nutrient-dense

Sehri (Pre-Dawn Meal) – Energizing & Filling Recipes

1. Oats & Chia Seed Porridge

Why? Provides sustained energy, rich in fiber, and great for digestion.

Ingredients:

• ½ cup oats
• 1 tbsp chia seeds
• 1 cup low-fat milk or almond milk
• ½ banana, mashed
• 1 tsp honey (optional)
• ¼ tsp cinnamon
• 3-4 almonds, chopped

Method:

1. Boil milk and add oats. Cook for 5-7 minutes until thick.
2. Add chia seeds, banana, and cinnamon. Stir well.
3. Serve warm, garnished with almonds.

2. Protein-Packed Egg & Avocado Toast

Why? Keeps you full longer and prevents cravings during the fast.

Ingredients:

• 1 boiled egg
• ½ avocado, mashed
• 1 slice whole wheat bread
• ¼ tsp black pepper
• ¼ tsp salt
• ½ tsp lemon juice

Method:

1. Mash avocado with salt, pepper, and lemon juice.
2. Spread on whole wheat toast.
3. Slice the boiled egg and place on top.
4. Enjoy with green tea or plain water.

Iftar (Breaking the Fast) – Hydrating & Nutritious Recipes

3. Detox Chia & Lemon Water

Why? Rehydrates the body, boosts metabolism, and aids digestion.

Ingredients:

• 1 glass water
• 1 tsp chia seeds (soaked for 30 minutes)
• ½ lemon juice
• 1 tsp honey (optional)

Method:

1. Mix all ingredients in a glass.
2. Let it sit for a few minutes.
3. Drink before eating anything.

4. Fruit Chaat (Without Sugar)

Why? A natural source of energy, vitamins, and fiber.

Ingredients:

• ½ cup watermelon, cubed
• ½ cup apple, chopped
• ½ cup oranges, peeled
• ½ banana, sliced
• 1 tbsp pomegranate seeds
• ½ tsp chaat masala
• 1 tsp lemon juice

Method:

1. Mix all chopped fruits in a bowl.
2. Sprinkle chaat masala and lemon juice.
3. Serve fresh.

5. Chicken & Spinach Soup

Why? A light but filling option that provides protein and fiber.

Ingredients:

• ½ cup boneless chicken, shredded
• 2 cups water
• 1 cup spinach, chopped
• ½ tsp black pepper
• ½ tsp salt
• ½ tsp ginger-garlic paste

Method:

1. Boil chicken with salt and ginger-garlic paste.
2. Add spinach and cook for 5 minutes.
3. Season with black pepper.
4. Serve hot.

Dinner – Healthy & Light Recipes for Weight Loss

6. Grilled Chicken with Quinoa Salad

Why? A high-protein and fiber-rich meal that aids digestion.

Ingredients:

• 1 small chicken breast, grilled
• ½ cup cooked quinoa
• ½ cup cucumber, diced
• ½ cup tomatoes, chopped
• 1 tbsp olive oil
• 1 tsp lemon juice
• ¼ tsp salt & black pepper

Method:

1. Grill chicken with salt, pepper, and lemon juice.
2. Mix quinoa, cucumber, and tomatoes.
3. Drizzle with olive oil and serve with grilled chicken.

7. Lentil & Vegetable Soup

Why? Keeps you full, improves digestion, and is rich in fiber.

Ingredients:

• ½ cup masoor dal (red lentils)
• 1 small carrot, chopped
• 1 small tomato, diced
• ½ tsp cumin powder
• ½ tsp salt
• ½ tsp turmeric
• 2 cups water

Method:

1. Boil lentils and vegetables together for 15 minutes.
2. Blend slightly for a smooth texture.
3. Add salt, turmeric, and cumin powder.
4. Serve warm.

Healthy Snacking Options

8. Roasted Chickpeas (Chana)

Why? A crunchy, protein-rich snack that keeps cravings away.

Ingredients:

• ½ cup boiled chickpeas
• ½ tsp olive oil
• ¼ tsp salt & black pepper
• ¼ tsp paprika (optional)

Method:

1. Toss chickpeas with olive oil and spices.
2. Roast in an oven at 180°C for 15 minutes.
3. Enjoy crispy and warm.

9. Greek Yogurt with Nuts

Why? A probiotic-rich, protein-packed snack.

Ingredients:

• ½ cup Greek yogurt
• 1 tbsp mixed nuts (almonds, walnuts, pistachios)
• 1 tsp honey

Method:

1. Mix yogurt with nuts and honey.
2. Serve chilled.

Doctor-Recommended Ramzan Weight Loss Tips

🔹 Stay Hydrated: Drink at least 8-10 glasses of water between Iftar and Sehri. Avoid sugary juices and sodas.
🔹 Control Portion Size: Eat small, nutrient-dense meals instead of heavy plates of rice or fried items.
🔹 Avoid Fried Foods: Replace samosas, pakoras, and parathas with baked or grilled options.
🔹 Opt for Complex Carbs: Eat whole grains, legumes, and vegetables for long-lasting energy.
🔹 Increase Protein Intake: Choose chicken, fish, eggs, and lentils to maintain muscle mass.
🔹 Exercise Wisely: Do light workouts like walking, yoga, or stretching after Iftar.

Doctor Sameen PCOS & Weight Loss Coach and Dietitian Recipe Creator 

Dr Sameen shared few very helpful and amazing recipies with Majestic Chef in order to stay healthier in this holy month. 

Show some support to her Instagram : @dietitian_dur_e_sameen/

Conclusion

By following these doctor-approved weight loss recipes and tips, you can enjoy a healthy and fulfilling Ramzan while maintaining your fitness goals. Prioritizing nutrient-rich, hydrating, and wholesome foods will help you stay energetic, control cravings, and lose weight effectively.

Would you like a meal plan chart to go with this? Let me know! 😊