Iftar Meal Planner

02 Jul 2015
POSTED BY Y Magazine

Set yourself up for the evening over Ramadan with our Iftar meal planner



As the sun sets at the end of the day and it’s time to serve the first meal to end the fasting, it’s easy to be tempted to pile your plate high with a huge portion.

Deep-fried food, such as pakoras and samosas, are also a big favourite on Iftar tables.

But after long hours without liquids or solids, your body needs time to adjust, so a balanced meal containing complex carbohydrates, protein, fruits and vegetables is far better.

It’s all about satisfying your culinary needs and your tastebuds, says Dr Anita Das Gupta, the chief dietitian at Burjeel Hospital Abu Dhabi.

Last week, Dr Das Gupta devised some ideas for Suhoor and this week focuses on the other end of the day, with suggestions opposite for fulfilling Iftars.

Iftar Menu 1

3 medium dates70 kcals
1 cup chicken soup81 kcals
1 skewer shish taouk140 kcals
1 cup tabbouleh salad with dressing94 kcals
1 medium Arabic bread164 kcals
1 cup low fat laban120 kcals
1 cup mixed vegetable salona50 kcals
Total719 kcals 

 

Iftar Menu 2

3 medium dates70 kcals
1 cup lentil soup150 kcals
1 cup fattoush salad with light dressing147 kcals
3 baked kebbeh155 kcals
1 medium Arabic bread164 kcals
1 small plate fruit salad60 kcals
Total746 kcals

 

Iftar Menu 3

3 medium dates70kcals
1 cup beef vegetable soup 149 kcals
2 baked vegetable spring roll40 kcals
Chicken biriyani (rice ¾ cup; chicken 60g)250 kcals
1 cup low fat yoghurt 86 kcals
1 cup tabouleh with lemon and pepper dressing30 kcals
1 pear70 kcals
Total695 kcals

 

Iftar Menu 4

1 cup chicken soup81 kcals
3 meduim dates70 kcals
30g of hummus90 kcals
Medium Arabic bread164 kcals
90g grilled chicken with steamed vegetables275 kcals
1 orange60 kcals
Total740 kcals

 

Iftar Menu 5

1 cup lentil soup170 kcals
3 medium dates70 kcals
2 medium lamb kofta116 kcals
Leafy green salad with ½ tbsp salad dressing75 kcals
1 medium Arabic bread164 kcals
1 medium plate cut fruits120 kcals
Total715 kcals

 

Iftar Menu 6

1 cup of broccoli soup40 kcals
3 medium dates70 kcals
1 medium khubz164 kcals
90g grilled chicken with tarragon sauce225 kcals
1 cup rocca beetroot salad45 kcals
1 piece baklava113 kcals
Total657 kcals

 

Iftar Menu 7

1 cup of mushroom soup72 kcals
3 medium dates70 kcals
2 plums70 kcals
1½ cup low fat harees323 kcals
1 cup tabbouleh with dressing90 kcals
1 cup low fat laban120 kcals
Total745 kcals


Share this

Public Reviews and Comments