Ramadan 2025 Iftar guide: How to balance carbs, proteins and fats for lasting energy

The sun sets. The call to Iftar rings through the air, and you’re flooded with the anticipation of a well-deserved meal.

Yet, beyond the excitement of the spread, there’s a crucial question to consider: How can you create a nourishing, balanced iftar that fuels your body for the evening ahead?

Well, the secret lies in harmonising three essential macronutrients, carbohydrates, proteins, and fats, each playing a distinct role in recharging your energy, stabilising blood sugar, and ensuring sustained satiety. By carefully balancing these nutrients, you’ll not only satisfy your hunger, but also nourish your body after a long day of fasting, setting the stage for a more energised and fulfilling night.

So, how can you balance the carbs, proteins and fats for a nourishing Iftar

Cynthia Bou Khalil, a Dubai-based dietitian, Medcare Dr Saeed Al Shaikh Gastro and Obesity Centre, shares an essential tip for maintaining energy during Ramadan: A well-balanced Iftar and Suhoor are key to replenishing your energy and helping you power through the fast for the next day. “Focus on lean proteins to aid muscle repair, complex carbs for long-lasting energy, and a variety of vegetables,  to provide the important nutrients,” she says.

And to keep your energy levels steady, skip sugary drinks and heavily processed foods. This approach ensures that your meals not only nourish but also fuel you for the day ahead.

So, for example, during Iftar you can incorporate a basic dish that has brown rice, bulgur or freekeh with some lean protein like grilled chicken breast, grilled steak or grilled salmon and vegetables like broccoli, cauliflower or any vegetables on the side. So then you are consuming a good mix of the protein, the healthy carbohydrates and the vegetables for Iftar.

The ideal macronutrient balance

Vibha Bajpaiee, clinical dietitian at Aster Clinic, Bur Dubai (AJMC), emphasises that there’s no one-size-fits-all when it comes to macronutrient balance. It really depends on a variety of factors, like your energy expenditure, hormonal balance, age, gender, physical activity, and overall health. “These factors influence how your body processes and uses nutrients, making it crucial to focus on a balanced intake during Iftar,” she says.

A well-rounded meal with the right mix of macronutrients can help prevent that post-Iftar fatigue, support long-term health, and keep your energy steady for the day ahead. Generally, a nourishing Iftar should include 40-50 per cent complex carbohydrates, 20-30 per cent lean proteins, and 20-30 per cent healthy fats. “Don't forget to prioritise complex carbs, lean proteins, healthy fats, and proper hydration,” says Bajpaiee.

Khalil offers a practical approach, suggesting an ideal plate should be divided into quarters: one for carbohydrates, one for proteins, and the remaining half filled with vegetables. This simple guide helps ensure you’re nourishing your body with the right proportions for sustained energy and overall well-being.

Why you should skip the sugary, fried snacks

Breaking your fast with fried foods and sweets might seem like a rewarding treat, but it can quickly backfire. Khalil warns that although tempting, indulging in these foods can lead to weight gain, fatigue, and digestive distress. “Processed foods, packed with excess sodium, sugar, and unhealthy fats, can wreak havoc on your health over time,” she explains, adding that fried snacks and sugary delights not only make your stomach feel bloated and sluggish, but they also take longer to digest, leaving you uncomfortable for hours.

Moreover, the high calorie content is a surefire way to pack on unwanted pounds. Bajpaiee stresses that overloading on refined carbs and sugary desserts after fasting can send your blood sugar levels soaring, promote fat storage, and trigger inflammation—disrupting both your gut and hormonal balance.

Instead of diving into a sugar-filled frenzy, nourish your body with balanced meals that include whole grains, lean proteins, healthy fats, and fiber. This will help keep your blood sugar stable and set the stage for better overall metabolic health, leaving you energised and satisfied—not sluggish and bloated.

The best sources of balanced carbohydrates to include after breaking your fast are nutrient-dense foods that provide sustained energy without causing blood sugar spikes.

Here are some of the best options, explain the specialists:

Whole grains

·         Quinoa: Packed with protein and fiber, making it an excellent slow-digesting carb.

·         Brown rice: A great source of fibre and minerals, offering steady energy.

·         Oats: Rich in beta-glucan fiber, which supports digestion and gradual energy release.

·         Whole wheat, bread or pasta: Provides a balanced source of energy without spiking blood sugar.

·         Barley: High in fibre, helps regulate blood sugar levels.

Legumes and beans

·         Lentils:  Loaded with protein, fibre, and iron, perfect for sustained energy.

·         Chickpeas: Slow-releasing energy with a high protein content.

·         Black beans: Rich in fibre and antioxidants, help stabilise energy.

·         Kidney beans: Ideal for keeping energy levels steady throughout the day.

Starchy vegetables

·         Sweet potatoes: High in fibre, vitamin A, and slow-digesting carbs, ideal for energy.

·         Pumpkin: A nutrient-packed vegetable that provides steady energy release.

·         Carrots: Offer a blend of fiber and natural sugars, providing a gradual energy boost.

Chia seeds: Full of fibre and omega-3s, ensuring sustained energy.

Flaxseeds: They slow digestion and enhance nutrient absorption.

Almonds and walnuts: Contain healthy fats and a small amount of fibre-rich carbs, promoting lasting energy.

Carbohydrates set the foundation for replenishing your energy, but they’re just one piece of the puzzle. To sustain that energy and support muscle recovery after a long day of fasting, protein plays a crucial role.

How much protein should you consume to evade the post-meal sluggishness?

Khalil explains that for muscle health and sustained energy during Iftar, it’s important to aim for 20-40 grams of protein, depending on your body size, activity level, and fitness goals. This range helps support muscle repair, stabilize blood sugar levels, and prevent post-meal sluggishness. For example, 100 grams of chicken breast or beef (roughly the size of your palm) can provide you with the right amount of protein to keep you feeling satisfied and energized.

Bajpaiee adds that protein requirements vary based on body size, activity level, and muscle mass. However, as a general guideline, aiming for 20-30 grams of protein at Iftar, is ideal for muscle health and energy. This helps with muscle repair, stabilises blood sugar, and promotes sustained energy throughout the evening. For those who are more active or engage in strength training, targeting the higher end of this range—or slightly more—may be beneficial. Including a variety of protein-rich foods such as lean meats, poultry, fish, dairy, legumes, and nuts ensures that you get all the essential amino acids needed for muscle recovery, satiety, and overall energy to keep you going strong through the night.

While protein supports muscle repair and satiety, it’s healthy fats that provide a slow-burning energy source to keep you feeling full between iftar and Suhoor. Incorporating the right fats ensures better digestion, nutrient absorption, and long-lasting energy."

Don’t forget healthy fats!

Healthy fats are a slow-burning fuel source, offering a steady release of energy that helps prevent crashes between Suhoor and Iftar. Khalil emphasises that unlike quick-burning carbs, healthy fats keep you feeling full longer, reducing hunger pangs and keeping you energized throughout the day. This makes them especially beneficial during Ramadan, where steady energy is key.

Beyond energy, healthy fats play a vital role in digestion and gut health. Fasting can slow digestion, so eating foods that support gut function and prevent discomfort is important. Healthy fats aid nutrient absorption (especially fat-soluble vitamins like A, D, E, and K), lubricate the digestive system, and reduce the risk of constipation. Omega-3-rich foods are particularly effective in reducing inflammation and promoting gut health.

Healthy fats also help enhance satiety and curb cravings. By slowing digestion, fats help stabilize blood sugar levels, making it easier to avoid overeating at Iftar due to extreme hunger.

How to bring in the fats

How to incorporate healthy fats into your meals

Bajpaiee adds that while fats often get a bad reputation, healthy fats, like monounsaturated and polyunsaturated fats, offer a wealth of health benefits when consumed in moderation. Not only do they provide a steady energy supply without causing blood sugar spikes, but omega-3 fatty acids also reduce inflammation and promote gut health, preventing bloating and discomfort. Healthy fats help lubricate the digestive tract, ensuring smooth digestion and promoting regular bowel movements. Plus, they help your body absorb vital fat-soluble vitamins. By including moderate amounts of healthy fats at Iftar and Suhoor, you’ll maintain better energy balance, digestion, and overall well-being during Ramadan.