Ramadan is fast approaching, and as a Muslim, preparing for fasting means making smart food choices—especially for Sahur (pre-dawn meal). The right foods will keep you energized, hydrated, and feeling your best throughout the day.
So, what are the best foods to eat for Sahur? Here’s a list of highly nutritious meal options to help you stay strong and refreshed while fasting.
1. Oatmeal with Nuts and Fruits
🥣 Why it works: Oatmeal is a slow-digesting carbohydrate, providing long-lasting energy. Nuts add healthy fats and protein to keep you fuller for longer, while fresh fruits provide hydration and natural sugars for a quick energy boost.
🛒 Where to Buy: Quaker Oats – ₦3,455 (Shop Super Mart)
2. Scrambled Eggs, Whole Wheat Toast & Banana
🍳 Why it works: Eggs are protein-rich and packed with amino acids that promote muscle repair and satiety. Whole wheat toast provides fiber for digestion, while bananas supply potassium to prevent dehydration.
🛒 Where to Buy: ₦3,780 (Shop Farm Fresh)
📌 Pro Tip: Store your Sahur meals in a Freska Glass Container (₦19,300) to keep them fresh on the go!
3. Greek Yoghurt with Honey, Dates & Almonds
🥛 Why it works: Greek yogurt is a protein powerhouse that supports gut health. Honey adds natural sweetness and antibacterial properties, while dates provide fiber and essential minerals. Almonds contribute healthy fats that keep you feeling satisfied.
🛒 Where to Buy: ₦3,780 (Shop Farm Fresh)
4. Brown Rice with Grilled Chicken & Steamed Vegetables
🍛 Why it works: Brown rice is a complex carb, slowly releasing energy throughout the day. Grilled chicken offers lean protein, while steamed veggies provide vitamins and antioxidants.
🛒 Where to Buy: ₦17,000 (Shop The Market Food Shop)
5. Moi Moi with Pap (Akamu) & Nuts
🥣 Why it works: Moi Moi is high in protein and fiber, keeping energy levels steady. Pap (Akamu) is hydrating and easy to digest, while nuts add healthy fats and protein.
6. Yam & Egg Sauce with Zobo
🍠 Why it works: Yam is a complex carbohydrate that provides long-lasting energy. Egg sauce is protein-rich, and Zobo (hibiscus drink) helps with hydration and digestion.
7. Rice & Beans with Dodo (Fried Plantain) & Chicken
🍚 Why it works: A balanced combination of protein, fiber, and natural sugars to keep you full and energetic throughout the fasting day.
📌 Kitchen Hack: Get an Air Fryer (₦102,901) to cook dodo with less oil and faster cooking time!
8. Eba or Amala with Efo Riro (Vegetable Soup) & Fish
🍛 Why it works: Cassava-based Eba and yam-based Amala provide carbohydrates for energy. Efo Riro is rich in iron, fiber, and vitamins, while fish adds Omega-3 fatty acids for heart health.
9. Masa (Rice Pancakes) with Suya or Kilishi
🥞 Why it works: Masa is a light yet satisfying meal that is easy to digest. Suya and Kilishi, packed with protein and iron, help sustain energy levels throughout the day.
Final Tips for a Healthy Sahur
✔️ Drink plenty of water to avoid dehydration.
✔️ Avoid fried and high-sugar foods that can cause sluggishness.
✔️ Eat slow-digesting carbs and protein-rich foods for sustained energy.
Choosing nutrient-dense Sahur meals will help you feel energized, hydrated, and focused throughout the fasting day. Make smart food choices this Ramadan and enjoy a healthy fasting experience!
📢 Which Sahur meal is your favorite? Drop a comment below!