Iftar Meal Planner 2025

Iftar Meal Planner 2025: Stay Healthy & Within Budget During Ramadan

Break your fast with nutritious, affordable meals. Our planner creates 7-day menus with calorie, protein, and cost tracking — perfect for families in Pakistan.

Ideal Iftar Structure

1. Dates + Water (3 dates = 60 cal)
2. Soup (warm, hydrating)
3. Main (protein + carb + veg)
4. Fruit (natural sugar)

Sample Day (4 People, PKR 500/person)

• Dates: 12 pcs → PKR 120
• Chicken Karahi: 1 kg → PKR 900
• Naan: 8 pcs → PKR 160
• Salad + Raita → PKR 200
• Rooh Afza → PKR 120
• Total: PKR 1,500 (under budget)

Calorie Needs in Ramadan

Diabetic Tips

• Avoid sugary drinks
• Use brown rice, whole wheat
• Small portions, high fiber

Budget Hacks

• Buy wholesale dates, rice
• Make soup from bones
• Rotate 3–4 proteins

7-Day Menu Ideas

• Day 1: Haleem, naan, fruit chaat
• Day 2: BBQ, rice, yogurt
• Day 3: Daal chawal, kebab, salad

FAQs

Can I prep in advance? Yes — freeze curries, chop veggies.

Best time to eat? Right after Maghrib, then light dinner later.

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