Suhoor is the key to a smooth fasting experience—it keeps you energized throughout the day and helps you avoid dehydration and fatigue. But what you eat also affects your sleep quality!
If you’ve ever struggled with waking up too often at night or feeling too thirsty after Suhoor, it might be due to diuretic foods or unbalanced meals. This 1-week Suhoor plan is designed to:
✅ Keep you full longer with healthy proteins, fats, and slow-digesting carbs.
✅ Prevent dehydration by avoiding foods that make you lose water too quickly.
✅ Help you sleep peacefully by reducing foods that cause bloating or discomfort.
Whether you prefer traditional Middle Eastern flavors or a mix of modern, healthy options, this plan has something for everyone! 🌿🥙✨
Tips for a Healthy Suhoor
✅ Drink water slowly instead of all at once.
✅ Include protein, healthy fats, and complex carbs to stay full longer.
✅ Avoid diuretics (ginger tea, coffee, strong black tea) to prevent waking up at night.
🌙 1-Week Suhoor Meal Plan for Energy & Restful Sleep
Tips for a Healthy Suhoor
✅ Drink water slowly instead of all at once.
✅ Include protein, healthy fats, and complex carbs to stay full longer.
✅ Avoid diuretics (ginger tea, coffee, strong black tea) to prevent waking up at night.
🗓 Monday
🥣 Oatmeal with Chia & Nuts
- Oats soaked with chia seeds & almond milk
- A handful of walnuts or almonds
- A drizzle of honey or chopped figs
🥤 Raw Veggie Drink (cucumber + apple + mint)
🗓 Tuesday
🍞 Whole Wheat Khobz with Hummus & Boiled Egg
- Whole wheat Arabic bread
- 1 boiled egg (protein)
- Hummus with fresh dill (for extra flavor & digestion)
- Sliced cucumber & tomato
🍶 Laban (hydrating & good for digestion)
🗓 Wednesday
🥙 Crepe with Labneh & Honey
- Whole wheat crepe
- Labneh with a drizzle of honey
- A handful of chopped figs or dates
🥤 Raw Veggie Drink (carrot + orange + ginger)
🗓 Thursday
🍚 Brown Rice with Chicken & Steamed Veggies
- Small portion of brown rice
- Grilled chicken
- Steamed zucchini & carrots with fresh dill
🥛 Laban or almond milk
🗓 Friday
🥣 Chia Pudding with Nuts & Fruits
- Chia seeds soaked in almond milk overnight
- Sliced figs or bananas
- A handful of nuts
🥤 Raw Veggie Drink (beetroot + apple + lemon)
🗓 Saturday
🥟 Samosas with Mutabbal & Salad
- 2 small baked samosas (filled with cheese, spinach, or meat)
- Mutabbal (eggplant dip)
- Fresh cucumber & lettuce salad
🍶 Laban
🗓 Sunday
🍞 Whole Wheat Toast with Peanut Butter & Banana
- Whole wheat toast
- Natural peanut butter
- Banana slices
🥤 Raw Veggie Drink (cucumber + mint + lemon)
🚰 Hydration Plan
✅ Before Suhoor:
- 1 glass of water (slowly, not too fast)
✅ During Suhoor:
- Sip water in small amounts
- Raw veggie drinks & laban for extra hydration
✅ After Suhoor (before Fajr):
- 1 last small glass of water
🌿 Final Tips for Better Sleep
✔ Eat at least 30-60 minutes before sleeping (so digestion doesn’t disturb you).
✔ Avoid heavy fried foods before bed.
✔ Stick to non-caffeinated drinks like herbal teas or laban.
Hope this helps!
