- Multi-Vitamin with Iron (2) -- Multivitamins are important for general health, especially when reducing or restricting calories. It's even more important during Ramadan, I think, because I'm eating even less. I take a supplement with iron because I'm a woman basically.
- Fish-Oil (3) -- Good for general health, also for lowering cholesterol (which is why I take a lot of them, as prescribed by my doctor.)
- Protein (>20g) -- Important for muscle-building and fullness. The challenge is to get enough protein in without too much fat. Lean proteins include chicken breast meat and egg whites. Really 20g isn't enough, 40g is more appropriate but these days I'm not hungry at suhoor time and have a hard time eating that much food without feeling sick. 20g is about 3/4 cup of egg whites.
- Healthy Fat (10-15g) -- It's part of my daily habit to eat at least 10g of fat with my breakfast, as it helps stave off sugar cravings normally. I might eat a little more fat in Ramadan suhoors than a normal breakfast because it needs to last for longer.
- Complex Carb (1/2cup) -- A slow digesting carbohydrate food like whole wheat bread (I like Dave's Killer Powerseed Bread personally), oatmeal, lentils or other whole grains.
- Fruit -- I like oranges in the morning because they're full of water which helps with hydrating. Dates might also be good, since it's from the Sunnah and you don't have to eat a lot volume-wise to get the calories. (1 date is about 70 calories.) Fruit is a simple carb though, so best not to have too much.
- Water (32oz) -- In a day it's good to get 64oz of water as a minimum. I try to break it up by having 32oz at suhoor, and 32oz at iftar.
- Date (1+) -- It's from the sunnah to break fast with dates, and it helps raise blood sugar quickly while helping you to rehydrate. I have to remind myself not to eat too many, because as I mentioned before, each date is about 70 calories, which adds up fast.
- Water (32oz) -- The rest of that 64oz. I try to drink a glass when I break my fast and then sip it for the rest of the night.
- Fish Oil (3) -- I take six of these each day (if I remember) according to a doctor's recommendation. And I do have to remind myself to take it both times or else I'll forget.
- Protein (>30g) -- Important to have plenty of protein after breaking fast as well, especially from lean sources.
- Complex Carb (1/2 cup) -- Half a cup at suhoor and iftar is really enough.
- Veggies (1 cup) -- Too many reasons to eat veggies.
Why a Ramadan Protocol Checklist? So when I'm insanely sleepy (like right now, although I'm bright-eyed and bushy tailed compared to my husband who got even less sleep) I can check my list and see if I remembered to eat everything I was supposed to.