Ramadan Diet Plan

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