Ramadan is a sacred month for Muslims worldwide, marked by fasting from dawn till sunset. Sehri, the pre-dawn meal, plays a crucial role in providing the energy and nutrients needed to sustain throughout the day of fasting. Choosing healthy Sehri options is essential to ensure that your body remains nourished and energized. Here are some nutritious Sehri ideas to kickstart your day during Ramadan.

Oatmeal with Fruits and Nuts

Start your day with a bowl of warm oatmeal topped with fresh fruits like bananas, apples, or berries. Add a handful of nuts such as almonds, walnuts, or pistachios for an extra crunch and a dose of healthy fats. Oatmeal is rich in fiber and complex carbohydrates, providing a slow release of energy to keep you feeling full and satisfied throughout the day.

Protein-Packed Smoothies

Blend together a nutritious smoothie using ingredients like Greek yogurt, spinach, bananas, and a scoop of protein powder. Greek yogurt adds creaminess and a boost of protein, while spinach offers vitamins and minerals. This refreshing smoothie is quick to prepare and easy to digest, making it an ideal Sehri option for busy mornings.

Whole wheat bread with peanut butter and banana.

Spread whole wheat toast with natural peanut butter and top it with sliced bananas for a satisfying Sehri option. Whole wheat bread provides complex carbohydrates, while peanut butter offers a good source of protein and healthy fats. Bananas are rich in potassium, which helps maintain electrolyte balance during fasting.

Vegetable Egg Muffins

Prepare vegetable egg muffins by whisking together eggs, chopped vegetables like bell peppers, spinach, and tomatoes, and seasoning with herbs and spices. After filling muffin pans, bake until mixture is set. These protein-rich egg muffins are portable and can be enjoyed hot or cold, making them a convenient Sehri choice.

Quinoa Salad with Chickpeas and Veggies

Combine cooked quinoa with chickpeas, diced cucumbers, tomatoes, and fresh herbs like parsley and mint To enhance the taste, pour over some lemon-tahini dressing. Quinoa is a complete protein, while chickpeas provide fiber and essential nutrients. This hearty salad is light yet filling, perfect for Sehri.

Hydration with Water and Herbal Tea

Don’t forget to hydrate during Sehri by drinking plenty of water and herbal teas. Opt for hydrating foods like watermelon, cucumber, and oranges to replenish fluid levels. Avoid caffeinated beverages like coffee and tea, as they can lead to dehydration during the day.


choosing healthy Sehri options is vital for nourishing your body during Ramadan fasting. Incorporate nutrient-rich foods like oatmeal with fruits and nuts, protein-packed smoothies, and vegetable egg muffins into your Sehri routine to ensure sustained energy levels throughout the day. Remember to stay hydrated and listen to your body’s hunger cues during this blessed month.


  1. Can I drink water during Sehri?
    • Yes, it’s essential to stay hydrated during Sehri to prevent dehydration throughout the fasting day.
  2. Are there any foods I should avoid during Sehri?
    • Avoid foods high in sugar and unhealthy fats, as they can cause energy crashes later in the day.
  3. Can I eat fried foods for Sehri?
    • It’s best to avoid fried foods as they can be heavy on the stomach and may cause discomfort during fasting.
  4. Is it necessary to eat a large meal for Sehri?
    • No, focus on quality rather than quantity. Choose nutrient-dense foods that will provide sustained energy throughout the day.
  5. Can I have caffeinated drinks during Sehri?
    • It’s best to limit caffeinated drinks as they can lead to dehydration. Opt for water and herbal teas instead.

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