Whether you’re looking for high-protein options, fibre-rich foods for sustained fullness, or refreshing dishes to break your fast, this list of easy-to-follow recipes will help you stay on track and take the stress out of Ramadan meal prep!

From overnight oats and protein-packed wraps for Suhoor to hydrating salads and wholesome soups for Iftar, these meals are designed to be delicious, quick to prepare, and packed with nutrients. Dive into these simple yet effective meal ideas to make your Ramadan both nourishing and enjoyable!

Suhoor Ideas - Energising & Sustaining Meals that are easy to digest.

1. Protein-Packed Overnight Oats – Oats soaked with a high protein Greek yogurt, chia seeds, honey, and nuts. For extra protein, find your favourite protein powder. Add your ingredients into a mason jar, pop in the fridge and have it ready to go for the morning!

Avocado & Egg Wrap – Whole wheat wrap with scrambled eggs, avocado, and feta. Simple, effective, delicious!

Date & Almond Smoothie – Blended dates, almonds, banana, and your choice of milk. We recommend an Almond or Oat milk for a nutty, lighter texture and taste.

Peanut Butter & Banana Toast – Whole grain toast with Natural peanut butter, banana, and flaxseeds. Optional: Add honey for that extra kick of sweetness.

Greek Yogurt Berry Bowl – Greek yogurt with granola, mixed berries, and honey. You can be creative here and explore the isles of Sacca's, Coles, and Aldi for an endless range of granola.

Iftar Ideas - Light, Hydrating & Nourishing Meals

Biryani-Spiced Lamb Mansaf

A fusion twist on the traditional Jordanian Mansaf, this recipe combines the aromatic spices of biryani with the creamy, tangy richness of classic mansaf. Perfect for a hearty and flavourful Iftar meal!

Ingredients:

For the Lamb:

• 1 kg lamb (bone-in, cut into chunks)
• 1 large onion (chopped)
• 2 tbsp ghee or butter
• 3 cups plain yogurt (or laban jameed)
• 1 tsp turmeric
• 1 tsp ground coriander
• 1 tsp cumin
• 1 tsp garam masala
• ½ tsp cinnamon
• ½ tsp ground cloves
• 3 cardamom pods
• 2 bay leaves
• Salt & black pepper to taste
• 4 cups water

For the Rice:

• 2 cups basmati rice (soaked for 30 mins & drained)
• 2 tbsp ghee
• ½ tsp saffron strands (soaked in 2 tbsp warm milk)
• 1 tsp biryani spice mix (or a blend of turmeric, cumin, cinnamon, and cardamom)
• 4 cups broth (from the cooked lamb)

For Garnish:

• Toasted almonds & pine nuts
• Fresh chopped parsley
• Shraak (thin Jordanian bread) or warm pita

Instructions:

1. Cook the Lamb:
   • In a large pot, melt ghee and sauté onions until golden.
   • Add the lamb and brown on all sides.
   • Stir in turmeric, cumin, coriander, garam masala, cinnamon, cloves, cardamom, and bay leaves. Cook for 1-2 minutes.
   • Pour in water, cover, and simmer for about 1.5 to 2 hours until tender.
   • Remove the lamb and strain the broth for later use.
2. Prepare the Yogurt Sauce:
   • Whisk the yogurt until smooth.
   • Slowly add 1 cup of warm lamb broth, stirring constantly to prevent curdling.
   • Return the lamb to the pot, pour in the yogurt sauce, and let it simmer on low heat for 15 minutes.
3. Cook the Rice:
   • In a separate pot, melt ghee and add the soaked rice. Stir in biryani spice mix and saffron milk.
   • Pour in 4 cups of lamb broth, bring to a boil, then reduce to low heat. Cover and cook for 15-20 minutes until the rice is fluffy.
4. Assemble & Serve:
   • Layer the thin bread (shraak) on a large serving platter.
   • Spoon some of the yogurt sauce over the bread.
   • Top with fragrant biryani-spiced rice.
   • Arrange the tender lamb pieces on top.
   • Garnish with toasted nuts and fresh parsley.

Mercimek Çorbası – Turkish Lentil Soup

A staple in Turkish cuisine, Mercimek Çorbası is a smooth, comforting, and flavourful lentil soup that’s perfect for Iftar. Light on the stomach yet nourishing, making it an ideal way to break your fast.

Ingredients:

• 1 cup red lentils (rinsed)
• 1 medium onion (chopped)
• 1 medium carrot (chopped)
• 1 medium potato (chopped)
• 2 tbsp olive oil or butter
• 1 tsp ground cumin
• 1 tsp paprika
• ½ tsp turmeric (optional)
• 4 cups vegetable or chicken broth (or water)
• Salt & black pepper to taste
• Juice of ½ lemon (for serving)
• 1 tbsp butter & 1 tsp paprika (for garnish)

Instructions:

1. Sauté the Vegetables:
   • Heat olive oil or butter in a pot over medium heat.
   • Add chopped onions, carrots, and potatoes. Sauté for 3-4 minutes until softened.
2. Cook the Lentils:
   • Add rinsed lentils, cumin, paprika, turmeric (if using), salt, and pepper.
   • Pour in the broth (or water) and bring to a boil.
   • Reduce heat to low and let it simmer for 20-25 minutes until the lentils and vegetables are soft.
3. Blend the Soup:
   • Use a blender to blend the soup until smooth. (You can opt for the texture and consistency)
   • If it’s too thick, add a little more water or broth to reach your desired consistency.
4. Prepare the Garnish:
   • In a small pan, melt 1 tbsp butter and stir in 1 tsp paprika.
   • Drizzle this spiced butter over the soup for extra richness and flavour.
5. Serve & Enjoy:
   • Ladle the soup into bowls and squeeze some fresh lemon juice on top.
   • Serve with crusty bread or pide for the perfect meal.