Ramadan Diet Plan

May 23, 2017
3 Comments

DAY 1:

SUHOOR:

  • 2 to 3 glasses of water
  • 2 whole meal bread slices with spinach and carrot sabzi
  • A bowl of yogurt
  • AFTAAR:
  • 2 glasses of water
  • 1 glass lemon honey water
  • 1 date
  • 1 bowl of fruit chaat

DINNER:

  • 2 glasses of water
  • 1 lean meat kebab
  • Small bowl salad
  • Followed with cinnamon honey tea at night

 WORKOUT:

  • 10 min brisk walk
  • 10 pushups
  • 10 crunches
  • 20 side crunches
  • DAY2:

SUHOOR:

  • 2 to 3 glasses water
  • 1 chapati with broccoli soup
  • 1 glass of low fat milk

 AFTAAR:

  • 2 glasses water
  • 1 date
  • A bowl of chanachaat

DINNER:

  • 2 glasses of water
  • One brown bread
  • Any cooked vegetable salan
  • Followed with cinnamon tea at night

WORKOUT:

  • 1o min walk
  • 20 squats
  • 20 second planks
  • 20 lunges
  •  DAY3:

SUHOOR:

  • 2 to 3 glasses water
  • 1 bowl whole oat meal
  • 1 boiled egg

AFTAAR:

  • 2 glasses water
  • 1 date
  • 1 banana and strawberry smoothie

 DINNER:

  • 2 glasses water
  • 1 grilled small chicken
  • Followed with cinnamon tea at night

WORKOUT:

  • 20 jumping jacks
  • 20 wall pushups
  • 5 burps
  • DAY4:

SUHOOR:

  • 2 to 3 glasses water
  • 2 brown bread
  • 1 chicken kebab
  • 1 glass milk

AFTAAR:

  • 2 glasses water
  • 1 date
  • 1 glass kale, spinach, coriander and celery smoothie

DINNER:

  • 2 glasses water
  • 1 small grilled fish piece
  • Followed with cinnamon tea at night

WORKOUT:

  • 10 min walk
  • 20 mountain climber
  • 10 pushups
  • DAY5:

SUHOOR:

  • 2 to 3 glasses water
  • 2 brown bread
  • 1 egg omelet
  • 1 glass milk

AFTAAR:

  • 2 glasses water
  • 1 date
  • 1 yogurt bowl
  • And handful nuts

DINNER:

  • 2 glasses water
  • 1 brown bread
  • Daal portion
  • Followed with cinnamon tea at night

WORKOUT:

  • 10 min walk
  • 20 second plank
  • 20 lunges
  • DAY6:

SUHOOR:

  • 2 to 3 glass water
  • 2 brown bread
  • 1 kebab
  • Small bowl of yogurt

AFTAAR:

  • 2 glasses water
  • 1 date
  • 1 glass mango smoothie

DINNER:

  • 2 glasses water
  • 1 half chapati lean meat small boti piece
  • Followed with cinnamon tea at night

WORKOUT:

  • 10 min walk
  • 20 pushups
  • 10 side crunches
  • 10 situps
  • DAY 7:

SUHOOR:

  • 2 to 3 glasses water
  • 1 brown bread
  • Bowl of oats Haleem
  • 1 glass milk

AFTAAR:

  • 2 glasses water
  • 1 date
  • 1 bowl of fruit chaat

DINNER:

  • 2 glasses water
  • Bowl of cabbage soup
  • Grilled veggies
  • Followed with cinnamon tea at night

WORKOUT:

  • 10 min walk
  • 20 squats
  • 10 high knees
  • DAY 8:

SUHOOR:

  • 2 to 3 glasses water
  • 1 bowl oats with nuts
  • 1 glass water

AFTAAR:

  • 2 glasses water
  • 1 date
  • 1 glass banana and almonds smoothie

DINNER:

  • 2 glasses water
  • 1 bowl grilled veggies with yogurt
  • Followed with cinnamon tea at night

WORKOUT:

  • 10 min walk
  • 20 cross knees
  • 20 butt kicks
  • DAY 9:

SUHOOR:

  • 2 to 3 glasses water
  • 1 glass banana and strawberry smoothie
  • I boiled egg

AFTAAR:

  • 1 glass water
  • 1 date
  • 1 bowl chanachaat

DINNER:

  • 2 glasses water
  • 1 piece chicken tikka with salad
  • Followed with cinnamon tea at night

WORKOUT:

  • 10 min walk
  • 10 pushups
  • 10 squats
  • 10 butt kicks
  • DAY 10:

SUHOOR:

  • 2 to 3 glasses water
  • 1 bowl yogurt
  • 1egg omelette

AFTAAR:

  • 2 glasses water
  • 1 date
  • 1 glass kiwi, strawberry and banana smoothie

DINNER:

  • 2 glasses water
  • 1 bowl grilled veggies
  • And oat and daal Haleem
  • Followed with cinnamon tea at night

WORKOUT:

  • 10 min walk
  • 10 lunges
  • 10 butt kicks
  • 10 crunches
  • DAY 11:

SUHOOR:

  • 2 to 3 glasses water
  • 1 chapati
  • 1 any vegetable sabzi
  • 1 glass milk

AFTAAR:

  • 2 glasses water
  • 1 date
  • 1 banana oats pancake

DINNER:

  • 2 glasses water
  • Oats soup
  • 1 brown bread
  • Followed with cinnamon tea at night

WORKOUT:

  • 10 min walk
  • 10 jumping jacks
  • 10 wall pushups
  • 10 lunges
  • DAY 12:

SUHOOR:

  • 2 to 3 glasses water
  • 2 brown bread
  • 1 boiled eggs
  • 1 glass milk

AFTAAR:

  • 2 glasses water
  • 1 date
  • 1 bowl nuts and banana smoothie

DINNER:

  • 2 glasses water
  • 1 half chapaati
  • 1 grilled salamon
  • Followed with cinnamon tea at night

WORKOUT:

  • 10 min walk
  • 10 high knees
  • 10 cross knees
  • DAY 13:

SUHOOR:

  • 2to 3 glasses water
  • 1 chapati
  • 1 small portion veggie curry
  • 1 bowl yogurt

AFTAAR:

  • 2 glasses water
  • 1 date
  • 1 bowl chanachaat

DINNER:

  • 2 glasses water
  • 1 grilled chicken tikka
  • Followed with cinnamon tea at night

WORKOUT:

  • 10 min walk
  • 20 crunches
  • 10 sit ups
  • 20 second planks
  • DAY 14:

SUHOOR:

  • 2 to 3 glasses water
  • Half chapati
  • Small meat curry
  • 1 glass milk

AFTAAR:

  • 2 glasses water
  • 1 date
  • 1 bowl nuts and 2 bananas

DINNER:

  • 2 glasses water
  • 1 bowl oats Haleem
  • Half chapati
  • Followed with cinnamon tea at night

WORKOUT:

  • 10 min walk
  • 20 squats
  • 10 lunges
  • DAY 15:

SUHOOR:

  • 2 to 3 glasses water
  • 2 brown bread
  • 1 egg omelet
  • Bowl of yogurt

AFTAAR:

  • 2 glasses water
  • 1 date
  • 1 broccoli soup bowl

DINNER:

  • 2 glasses water
  • 1 kebab
  • 1 brown bread
  • Followed with cinnamon tea at night

WORKOUT:

  • 10 min abs workout
  • DAY 16:

SUHOOR:

  • 2 to 3 glasses water
  • 1 bowl whole oat meal
  • 1 boiled egg

AFTAAR:

  • 2 glasses water
  • 1 date
  • 1 banana and strawberry smoothie

DINNER:

  • 2 glasses water
  • 1 grilled small chicken
  • Followed with cinnamon tea at night

WORKOUT:

  • 20 jumping jacks
  • 20 wall pushups
  • 5 burps
  • DAY 17:

SUHOOR:

  • 2 to 3 glasses water
  • 1 bowl yogurt
  • 1 egg omelet

AFTAAR:

  • 2 glasses water
  • 1 date
  • 1 glass kiwi, strawberry and banana smoothie

DINNER:

  • 2 glasses water
  • 1 bowl grilled veggies and oat and daal Haleem
  • Followed with cinnamon tea at night

WORKOUT:

  • 10 min walk
  • 10 lunges
  • 10 butt kicks
  • 10 crunches
  • DAY 18:

SUHOOR:

  • 2 to 3 glasses water
  • 2 brown bread
  • 1 chicken kebab
  • 1 glass milk

AFTAAR:

  • 2 glasses of water
  • 1 date
  • 1 glass kale, spinach, coriander and celery smoothie

DINNER:

  • 2 glasses water
  • 1 small grilled fish piece
  • Followed with cinnamon tea at night

WORKOUT:

  • 10 min walk
  • 20 mountain climber
  • 10 pushups
  • DAY 19:

SUHOOR:

  • 2 to 3 glasses water
  • One chapati with broccoli soup
  • A glass of low fat milk

AFTAAR:

  • 2 glasses water
  • 1 date
  • A bowl of chanachaat

DINNER:

  • 2 glasses water
  • 1 brown bread
  • Any cooked vegetable salan
  • Followed with cinnamon tea at night

WORKOUT:

  • 10 min walk
  • 20 squats
  • 20 second planks
  • 20 lunges
  • DAY 20:

SUHOOR:

  • 2 to 3 glasses water
  • 1 bowl whole oat meal
  • 1 boiled egg

AFTAAR:

  • 2 glasses water
  • 1 date
  • 1 glass banana and strawberry smoothie

DINNER:

  • 2 glasses water
  • 1 small grilled chicken
  • Followed with cinnamon tea at night

WORKOUT:

  • 20 jumping jacks
  • 20 wall pushups
  • 5 burps
  • DAY 21:

SUHOOR:

  • 2 to 3 glasses water
  • 2 brown bread
  • 1 kebab
  • Small bowl of yogurt

AFTAAR:

  • 2 glasses water
  • 1 date
  • 1 glass mango smoothie

DINNER:

  • 2 glasses water
  • 1 half chapati
  • Lean meat small boti piece
  • Followed with cinnamon tea at night

WORKOUT:

  • 10 min walk
  • 20 pushups
  • 10 side crunches
  • 10 sit ups
  • DAY 22:

SUHOOR:

  • 2 to 3 glasses water
  • 1 bowl oats with nuts
  • 1 glass water

AFTAAR:

  • 2 glasses water
  • 1 date
  • 1 glass banana and almonds smoothie

DINNER:

  • 2 glasses water
  • 1 bowl grilled veggies with yogurt
  • Followed with cinnamon tea at night

WORKOUT:

  • 10 min walk
  • 20 cross knees
  • 20 butt kicks
  • DAY 23:

SUHOOR:

  • 2 to 3 glasses water
  • 1 chapati
  • 1 any vegetable sabzi
  • 1 glass milk

AFTAAR:

  • 2 glasses water
  • 1 date
  • 1 banana oats pancakes

DINNER:

  • 2 glasses water
  • Oats soup
  • 1 brown bread
  • Followed with cinnamon tea at night

WORKOUT:

  • 10 min walk
  • 10 jumping jacks
  • 10 wall pushups
  • 10 lunges
  • DAY 24:

SUHOOR:

  • 2 to 3 glasses water
  • 1 banana and strawberry smoothie
  • 1 boiled egg

AFTAAR:

  • 2 glasses water
  • 1 date
  • 1 bowl chanachaat

DINNER:

  • 2 glasses water
  • 1 piece chicken tikka with salad
  • Followed with cinnamon tea at night

WORKOUT:

  • 10 min walk
  • 10 pushups
  • 10 squats
  • 10 butt kicks
  • DAY 25:

SUHOOR:

  • 2 to 3 glasses water
  • 1 chapati
  • 1 any vegetable sabzi
  • 1 glass milk

AFTAAR:

  • 2 glasses water
  • 1 date
  • 1 banana and oats pancake

DINNER:

  • 2 glasses water
  • Oats soup
  • 1 brown bread
  • Followed with cinnamon tea at night

WORKOUT:

  • 10 min walk
  • 10 jumping jacks
  • 10 wall pushups
  • 10 lunges
  • DAY 26:

SUHOOR:

  • 2 to 3 glasses water
  • 1 bowl yogurt
  • 1 egg omelet

AFTAAR:

  • 2 glasses water
  • 1 date
  • 1 glass kiwi, strawberry and banana smoothie

DINNER:

  • 2 glasses water
  • 1 bowl grilled veggies and oats and daal Haleem
  • Followed with cinnamon tea at night

WORKOUT:

  • 10 min walk
  • 10 lunges
  • 10 butt kicks
  • 10 crunches
  • DAY 27:

SUHOOR:

  • 2 to 3 glasses water
  • Half chapati
  • Small meat curry
  • 1 glass milk

AFTAAR:

  • 2 glasses water
  • 1 date
  • 1 bowl nuts and 2 bananas

DINNER:

  • 2 glasses water
  • 1 bowl oats Haleem
  • Half chapati
  • Followed with cinnamon tea at night

WORKOUT:

  • 10 min walk
  • 20 squats
  • 10 lunges
  • DAY 28:

SUHOOR:

  • 2 to 3 glasses water
  • 2 brown bread
  • 1 boiled egg
  • 1 glass milk

AFTAAR:

  • 2 glasses water
  • 1 date
  • 1 bowl nuts and banana smoothie

DINNER:

  • 2 glasses water
  • 1 half chapati
  • 1 grilled salamon
  • Followed with cinnamon tea at night

WORKOUT:

  • 10 min walk
  • 10 high knees
  • 10 cross knees

DAY 29:

SUHOOR:

  • 2 to 3 glasses water
  • 1 chapati
  • 1 chicken piece curry
  • 1 bowl yogurt

AFTAAR:

  • 2 glasses water
  • 1 date
  • 1 apple, beetroot and carrot juice glass

DINNER:

  • 2 glasses water
  • 1 chapati
  • Vegetable curry
  • Followed with cinnamon tea at night

WORKOUT:

  • 10 min walk
  • 20 squats
  • 10 lunges

DAY 30:

SUHOOR:

  • 2 to 3 glasses water
  • 1 chapati
  • 1 lentil soup
  • 1 glass milk

AFTAAR:

  • 2 glasses water
  • 1 date
  • 1 glass banana and almond smoothie

DINNER:

  • 2 glasses water
  • 1 brown bread
  • 1 salamon grilled
  • Followed with cinnamon tea at night

WORKOUT:

  • 10 min walk
  • 10 lunges
  • 10 butt kicks
  • 10 crunches