Suhoor is an important meal during Ramadan to maintain energy throughout the day. Therefore, choosing a practical, healthy, and nutritious suhoor menu is essential.
The right food can help keep the body energized, maintain hydration, and reduce hunger for longer. With a combination of protein, fiber, and complex carbohydrates, suhoor can remain delicious without requiring complicated preparation.
Here are eight recommended suhoor menus that are not only easy to prepare but also healthy and appetizing to support your fasting.
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Why is suhoor important?
Suhoor is not just a meal before fasting but also the key to maintaining energy and endurance throughout the day. With the right suhoor, the body is better prepared for fasting without easily feeling weak or dehydrated.
Therefore, it is crucial to choose foods that contain protein, fiber, and complex carbohydrates to ensure long-lasting energy.
Benefits of suhoor for maintaining energy during fasting
During fasting, the body does not receive food and fluids for hours. Suhoor helps replenish energy reserves and ensures the body stays hydrated.
By consuming nutritious foods and enough water at suhoor, the body can reduce the risk of fatigue, dizziness, or dehydration, which may interfere with daily activities.
Criteria for a healthy and filling suhoor menu
High-protein foods help keep you full longer, while fiber supports healthy digestion and prevents constipation.
Meanwhile, complex carbohydrates such as brown rice, whole wheat bread, and oatmeal are digested more slowly than simple carbohydrates.
By combining complex carbohydrates with protein and fiber, the body can stay fit without feeling hungry quickly during fasting.
8 healthy and practical suhoor menus
Here are eight healthy and practical suhoor menu ideas to keep you energized during fasting:
1. Healthy fried rice with chicken and vegetables
Fried rice can be a delicious and practical suhoor choice if cooked with healthier ingredients. Use minimal oil and add garlic and soy sauce for a savory taste.
To increase its nutritional value, add vegetables such as spinach or tomatoes, which are rich in vitamins and antioxidants.
2. Chicken soup with vegetables, warm and nutritious
Chicken soup is an easy-to-digest suhoor menu that warms the body. Chicken, as a protein source, helps maintain muscle mass, while vegetables like carrots, spinach, and tomatoes provide essential vitamins and minerals.
The nutrient-rich broth also helps maintain hydration during fasting.
3. Stir-fried spinach with garlic, simple and nutritious
Spinach is a vegetable rich in iron, which helps prevent fatigue during fasting. By stir-frying it with a little oil and garlic, this menu remains healthy and flavorful.
Additionally, spinach is high in fiber, which is good for digestion and keeps you full longer.
4. Vegetable omelet, a healthy and easy suhoor menu
A vegetable omelet is a practical suhoor option because it is high in protein and easy to prepare. Add vegetables such as carrots, green onions, or bell peppers to increase fiber and vitamin intake.
Besides being filling, this menu also helps maintain nutritional balance during fasting without requiring long preparation.
5. Savory soy sauce chicken, a delicious suhoor menu option
Soy sauce chicken is a protein-rich suhoor menu with a delicious taste. The combination of chicken with soy sauce, garlic, and a bit of ginger creates an appetizing dish.
This menu also pairs well with brown rice or boiled potatoes for a more balanced and nutritious meal.
6. Oatmeal with fruit and honey, a healthy suhoor for dieting
For those who want a healthy and low-calorie suhoor, oatmeal is an excellent choice. High in fiber and complex carbohydrates, oatmeal helps maintain satiety longer.
Add fresh fruit such as bananas or strawberries and natural honey to provide a healthy and refreshing sweetness.
7. Fried tofu and tempeh, a practical plant-based protein source
Tofu and tempeh are excellent plant-based protein sources for suhoor. To make them healthier, fry with minimal oil or use the baking method.
Their protein and fiber content helps maintain energy and supports a healthy digestive system during fasting. Serve with sambal or soy sauce for a more delicious taste.
8. Whole wheat bread with eggs and avocado, simple but filling
If you’re looking for a light but filling suhoor menu, whole wheat bread with eggs and avocado is an ideal choice.
The combination of complex carbohydrates from whole wheat bread, protein from eggs, and healthy fats from avocado provides long-lasting energy. This menu is also easy to prepare and perfect for a practical suhoor.
Suhoor meals that keep you full
