MENUS AND SHOPPING LISTS FOR THE FIRST WEEK OF RAMADAN – Marisa Lopez Chicote

Today we start the counting down to the month “El Karim” of Ramadan

On Sunday inshaAllah will be the sighting of the crescent moon and we will know which day will start exactly

Ramadan Mubarak for all the Muslims in the world who celebrate!

So, it is the time to make our shopping list and prepare our first weeks menu so that we can be ready and avoid any last-minute stress. This way, we will have more time to dedicate to the most important things to do during the Holy month: worshiping Allah and the reading of the Qur’an. 

SUHOOR SHOPPING LIST

Let us start with Suhoor that is as important as Iftar during Ramadan, it helps give you energy and helps you go through the long day of fasting, particularly in the summer.

But you need to choose good and healthy foods for your Suhoor to help you feel less hungry during the day. You’ll need to have a healthy Suhoor to help maintain your weight and keep your body and skin healthy.

 Here is our list of foods to have for Suhoor:

Proteins

Proteins are great to have for Suhoor as they help keep you full during the day. Boiled eggs or fava beans with tomatoes and olive oil (foul) is a good choice.

Don’t forget to have your favorite juice as well, to help you keep hydrated.

Dairy

Calcium is great in keeping your body healthy and maintaining your weight. Cheeses and milk are a great option for Suhoor, just make sure you avoid salty cheeses.

Light Sandwiches

A light sandwich is a great option for Suhoor, with a glass of milk or juice, it will make a balanced suhoor.

Vegetables and Fruits

Many people forget to have fruits or vegetables during Suhoor, but fruits or vegetables have a lot of water and will make you feel less thirsty during the day.

A great choice is a bowl of oatmeal with some dried fruits to help you feel full for longer.

SUHOOR EXAMPLES

Here are some examples of healthy food options you can have during Ramadan, especially during Suhoor:

• Oats: Oats can be eaten with milk or with yogurt, and oatmeal porridge can be eaten as a source of whole oat grains and liquids as well, because it is prepared with water or milk, and fresh or dried fruits, nuts, and seeds can be added. Also oat pancakes or oat waffles are excellent options
•  Cereals: Breakfast cereals provide a lot of fiber and are usually fortified with vitamins and minerals, and thus they increase the nutritional value. Fluids and nutrients, such as calcium, iodine, and B vitamins can also be obtained from milk.
• Yogurt: Yogurt is a good choice to eat at the suhoor meal, as it is a good source of some nutrients such as protein, calcium, iodine, B vitamins, and fluids, and it can be eaten with grains and fruits.
•  Cold Turkey and White Cheese sandwiches 
•  Fava beans with tomato, olive oil and tahina 
•  Omelette with vegetables and cheese 

 Of course, do not forget to drink plenty of water to stay hydrated.

 IFTAR SHOPPING LIST

Dates

The month of Ramadan everywhere is synonymous with consuming dates. Why? Although dates may be small in size, they pack a punch. Besides being a good option to satisfy your sweet tooth, dates are a good source of vitamins, minerals, fibre, sugar, and energy.

Vegetables and Fruits

We tend to forget about vegetables this month since it is a month full of festivities. Just because it is Ramadan, you shouldn’t forget that vegetables and fruits add a much-needed balance to your diet. 

So, this was our list of things that you should add to your Ramadan grocery list. We have only mentioned the must-haves to keep our list short. 

Fruits are universally known as healthy due to being high in fibre and enzymes. Not only that but fruits can prevent constipation and can keep you hydrated and its are the best dessert after a long day of fasting.

 Nuts and Seeds

Nuts and seeds contain a variety of healthful nutrients which can positively affect your brain, your heart, and even your waistline. Just one ounce of nuts a day can diminish inflammation by providing your body with immune-boosting minerals. If you’re bored of peanuts or almonds then switch it up by opting for cashews, macadamias, pistachios, pecans, pumpkin seeds, sunflower seeds. 

Grains and other carbohydrates

Better in the whole version like brown rice as it’s a whole grain with a low glycaemic index (GI value = 55) – this means your blood sugar levels, and energy levels, won’t fluctuate while fasting. Another option would be oats or barley, which have almost identical components; such as being rich in B6, folate, potassium, and zinc.

Proteins

Incorporate protein rich sources such as lean meat, skinless chicken, fish, eggs, legumes and low-fat dairy products.

MY IFTAR MENUS PLAN FOR THE FIRST WEEK

Day 1

In Egypt is a tradition the first day gathering in Ramadan so this first day there more foods on the table than the rest of the days

•  Khoshaf (a mix of dried fruits and nuts with water, cinnamon and honey) and lemon juice
• Chicken Soup
• Green salad with goat cheese and roasted bell peppers
• Mahshi cabbage (cabbage rolls stuffed with rice and herbs), Bolognese lasagne and roasted chicken.  
•  Dessert: Assorted of fruits and konafa stuffed with cream and nuts, espresso or tea  

Day 2

• Dates stuffed with almonds and sobia
• Lentil soup
•  Roquefort and apple salad with honey and mustard dressing
• Meat and cheese sambousek
•  Bamia with meat in tomato sauce
•  Dessert: Assorted of fruits and qataifs stuffed with nuts, espresso or tea  

Day 3

• Dates stuffed with walnuts and strawberries smoothie.
• Pigeon soup with lisan asfoura  
• Molokhiya soup with rice bel khalta (rice with nuts and chicken liver)
• Hamam mahshi (pigeon stuffed with rice)
• Dessert: Assorted of fruits and mini konafas cupcakes with Nutella,   espresso or tea  

 Day 4

• Dates stuffed with almonds and banana and coconut smoothie.
• Vegetarian Harira soup
• Mix Egyptian salad (lettuce, tomato, onion, grated carrots, and cucumber with vinaigrette dressing)   
• Egyptian Mesa2a  (roasted eggplants, potatoes and green bell peppers in a garlic tomato sauce) served with brown rice
•  Kofta panne
• Dessert: Assorted of fruits and qataifs stuffed with cheese creams and honey, espresso or tea  

Day 5

•  Khoshaf and avocado and almond smoothie.
• Vegetable’s soup
•  Arugula salad with nuts and cheese
• Chicken kabsa (Spicy Basmati rice with roasted chicken and nuts)  
• Roasted vegetables
•  Dessert: Assorted of fruits and apple tart, espresso or tea  

 Day 6

•  Dates stuffed with almonds and carcade cold drink.  
• Gazpacho soup (cold Spanish vegetables soup)
• Kofta Dawd Basha (meatballs in tomato sauce) served with brown rice.   
• Spinach goulash with cheese
•  Dessert: Assorted of fruits and qataifs stuffed with cream, espresso or tea  

Day 7

• Dated stuffed with walnuts and lemon juice.   
• Seafood soup
• Tuna salad  
•  Spaghettis with sundried tomatoes and prawns    
•  Salmon in orange sauce
• Dessert: Assorted of fruits and La Viña cheesecake with jam, espresso or tea  

I hope that this post has help you to do your first week plan menus and shopping and I wish you that this Ramadan can reach our goals of worship to Allah and charity.

About the Author: Marisa Lopez Chicote is an event planner and mother of 5, living in Cairo and Muslim since 1985, alhamdullah. She loves travelling and cooking.