December 16, 2025
Learn how to build high-protein suhoor, iftar, and snacks so you have steady energy, better appetite control, and easier recovery throughout Ramadan.
Aim for 25–40 g of protein at suhoor and iftar to support muscle and satiety during Ramadan.
Combine lean protein with slow carbs, healthy fats, and plenty of fluids to sustain energy while fasting.
Simple ingredient swaps—like Greek yogurt, eggs, lentils, and chicken—can turn traditional meals into high-protein versions.
This guide focuses on practical, high-protein Ramadan meals that are realistic to cook at home, use widely available ingredients, and fit common cultural patterns for suhoor and iftar. Each meal is built to deliver roughly 25–40 g of protein per serving, prioritize balanced macros, and support hydration and digestion, while being adaptable to different calorie needs and preferences.
During Ramadan, long fasting hours can lead to energy dips, muscle loss, and overeating at night. Prioritizing high-protein meals at suhoor and iftar helps you stay fuller for longer, maintain muscle mass, stabilize blood sugar, and recover better, making the month more sustainable and physically comfortable.
Scrambled eggs cooked with spinach, tomatoes, onions, and a small amount of olive oil, served with a slice or two of whole grain or seeded bread. Two whole eggs plus two egg whites provide around 22–25 g of protein, and the vegetables and whole grains add fiber for long-lasting fullness. Add a side of low-fat labneh or cottage cheese to push protein to 30–35 g.
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A bowl of plain Greek yogurt topped with nuts, seeds, and a small piece of fruit, such as berries or sliced dates. One cup of Greek yogurt can deliver 18–23 g of protein, while a small handful of nuts adds extra protein and healthy fats. Choose unsweetened yogurt and control fruit portions to avoid a sugar spike before fasting.
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Marinated grilled chicken breast served with a moderate portion of brown rice and a large mixed salad. A 120–150 g chicken breast provides roughly 30–35 g of protein, while brown rice adds slow-digesting carbs and some extra protein. Start with water and a couple of dates, then move to this balanced plate to avoid overeating fried foods.
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Oven-baked salmon fillet seasoned with herbs, served alongside roasted vegetables (such as broccoli, carrots, peppers) and a small portion of potatoes or sweet potatoes. A 120 g piece of salmon provides about 24–26 g of protein plus heart-healthy omega-3 fats. This is ideal for supporting recovery and joint health during Ramadan.
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Traditional lentil soup made with red or brown lentils, onions, carrots, garlic, and vegetable or chicken broth. Lentils already provide good plant protein; you can increase protein by adding shredded chicken or serving with a side of Greek yogurt. A single bowl can range from 12 g (plain) up to 25 g (with chicken or yogurt).
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A light broth-based soup with shredded chicken, vegetables, and a small amount of noodles or barley. This is easy to digest after a long fast and provides roughly 15–20 g of protein per portion, depending on chicken quantity. Great as a first course before a smaller main dish.
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A simple shake using dairy or fortified soy milk, a scoop of protein powder, and a small portion of fruit such as berries or half a banana. This can easily provide 20–30 g of protein and is gentle on the stomach if consumed at least 1–2 hours before sleep.
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A bowl of low-fat cottage cheese topped with a few slices of apple, pear, or berries and a sprinkle of nuts or seeds. Cottage cheese is rich in casein, a slow-digesting protein, making this a useful snack before bed to help with overnight muscle maintenance.
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Use this as a simple rule: at suhoor and iftar, aim for roughly 25–40 g of protein. For most people, this supports muscle maintenance and satiety. That usually looks like a palm-sized portion of meat, chicken, or fish, or 1–2 cups of yogurt, or a generous combination of eggs and legumes.
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Protein works best when you pair it with vegetables, whole grains, and healthy fats. For example, grilled chicken plus salad plus olive oil, or eggs plus oats and nuts. This combination slows digestion, keeps you fuller, and helps avoid energy crashes during the day.
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Meals that balance protein with fiber-rich carbs and healthy fats tend to be more satisfying and easier on digestion than very high-fat, fried, or sugar-heavy iftars, especially when eaten after long fasting hours.
You do not need complex recipes to hit high-protein targets during Ramadan; simple combinations of eggs, dairy, chicken, fish, legumes, and whole grains are usually enough when portioned intentionally.
Strategic timing—prioritizing protein at suhoor and including at least one additional protein-rich snack between iftar and suhoor—can significantly reduce muscle loss and late-night bingeing.
Plant-based eaters can still meet protein goals by combining legumes, dairy or dairy alternatives, and grains across suhoor, iftar, and snacks, but may need to be more deliberate with planning.
Frequently Asked Questions
Most active adults do well with about 1.6–2.0 g of protein per kilogram of body weight per day if they want to maintain or build muscle. During Ramadan, hitting this exactly can be difficult, so focus on practical targets: around 25–40 g of protein at suhoor and iftar, plus 10–25 g from snacks between them if possible.
Yes, protein shakes are generally safe for healthy people and can be a convenient way to increase protein between iftar and suhoor. Use them as part of balanced eating, not your only source of protein. If you have kidney issues or other medical conditions, speak with your healthcare provider before increasing protein intake.
Good vegetarian protein sources include Greek yogurt, cottage cheese, paneer, eggs (if you eat them), lentils, chickpeas, beans, tofu, tempeh, and soy milk. Combining these across meals—such as lentil soup at iftar, Greek yogurt bowls at suhoor, and roasted chickpea snacks—can help you hit strong protein targets without meat or fish.
Break your fast gently with water and 1–3 dates, pause for a few minutes, then start with a light soup or salad before moving to a high-protein main. Eat slowly, keep fried foods and sugary drinks limited, and avoid very large portions of heavy meats in one sitting. Splitting iftar into two smaller phases can also reduce bloating.
Higher protein intake can support fat loss by improving satiety, preserving muscle mass, and slightly increasing calorie burn through digestion. However, weight loss still depends on your overall calorie balance. Building your iftar and suhoor around lean proteins, vegetables, and moderate whole grains is a sustainable way to manage weight during Ramadan.
High-protein meals at suhoor, iftar, and in-between snacks can make Ramadan feel more energetic, more focused, and physically easier. Start by anchoring each main meal with 25–40 g of protein, add fiber-rich carbs, healthy fats, and plenty of fluids, and then adjust recipes to your culture, preferences, and goals so you can sustain these habits all month.
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Rolled oats cooked in dairy or fortified soy milk, stirred with a scoop of protein powder or a side of boiled eggs. One serving made with milk and 1 scoop of protein powder can reach 30–35 g of protein. Add chia seeds or peanut butter for extra fats and fiber. This option digests more slowly, which can help sustain energy across long fasting hours.
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Canned tuna mixed with a little olive oil or yogurt, lettuce, cucumber, and a thin layer of hummus, rolled in a whole wheat tortilla or flatbread. One small can of tuna alone provides about 20–25 g of protein; combined with hummus, you can easily hit 28–32 g. This is a convenient, savory suhoor that travels well if you’re on the go.
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Grilled paneer or halloumi slices partnered with sliced cucumbers, tomatoes, olives, and a small piece of whole grain bread. Around 80–100 g of paneer or halloumi can provide 20–25 g of protein. This works well for those who prefer a traditional, cheese-based suhoor while still hitting a meaningful protein target.
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A hearty stew combining red or brown lentils with lean chicken pieces, tomatoes, onions, and spices. Lentils alone are rich in protein and fiber, and when combined with chicken, a typical bowl can provide 30–40 g of protein. This one-pot dish is satisfying but easier on digestion than heavy fried options.
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Skewers of lean minced beef or lamb grilled and served with a quinoa-based tabbouleh (parsley, tomatoes, onions, lemon, and olive oil) instead of bulgur. A serving of kebabs can provide 25–30 g of protein, while quinoa adds a few extra grams plus complex carbs. This is a way to enjoy traditional flavors while upgrading the protein and fiber content.
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A vegetarian iftar combining chickpeas and beans (such as kidney or black beans) in a tomato-based stew, topped or served with a side of Greek yogurt. The legumes alone can provide 15–20 g of protein per serving; adding a cup of yogurt can bring the total to 28–30 g. Pair with a small piece of whole grain bread to round out the meal.
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A cold soup-style dish made from diluted yogurt, grated cucumber, mint, and a pinch of salt. While lighter on protein (around 8–12 g per cup), pairing it with grilled chicken or chickpeas can boost overall intake. It’s refreshing, hydrating, and soothing for digestion.
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Falafel made from chickpeas and baked instead of fried, served with a dip made from tahini mixed into Greek yogurt and lemon juice. The chickpeas and yogurt together can deliver around 15–20 g of protein per serving, especially if you keep portions generous and focus on the dip.
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Hard-boiled eggs served alongside carrot, cucumber, or bell pepper sticks. Each egg provides about 6–7 g of protein with healthy fats. This is a low-effort, grab-and-go snack to top up protein without heavy carbs or sugar late at night.
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Dry-roasted chickpeas or steamed edamame seasoned with salt and spices. These are crunchy, high-fiber, and offer around 10–15 g of protein per cup. They help satisfy the urge to snack on chips or sweets while giving more nutritional value.
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If your iftar often includes rich cultural foods and desserts, prioritize a strong protein base at suhoor and a high-protein starter at iftar (like lentil soup or yogurt). This protects your overall intake even if your main iftar plate is less controlled.
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Swap regular yogurt for Greek yogurt, white rice for a mix of rice and lentils, fried appetizers for baked versions with yogurt-based dips, and sugary drinks for milk or protein shakes. These swaps compound over the month and can meaningfully change body composition and energy.
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