Calories
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Protein
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Water
0 ml
7-Day Suhoor Menu
Suhoor Nutrient Balancer 2025: Fuel Your Fast with Science
Suhoor is your energy tank for 15+ hours. Our balancer gives exact macros, hydration, and meal plans based on fasting duration and activity.
Ideal Suhoor Macros
| Goal | Carbs | Protein | Fat |
|---|---|---|---|
| Energy | 55% | 25% | 20% |
| Weight Loss | 40% | 35% | 25% |
| Muscle | 45% | 40% | 15% |
Sample Suhoor (70kg, 15h fast)
- Oats: 50g (complex carbs)
- Eggs: 2 (protein)
- Banana: 1 (potassium)
- Yogurt: 200g (probiotics)
- Water: 700ml + pinch salt
- Total: 620 cal, 28g protein
Hydration Strategy
- Drink 500–700ml at Suhoor
- Add pinch of salt to retain water
- Eat water-rich fruits: melon, orange
7-Day Suhoor Ideas
- Day 1: Overnight oats, nuts, milk
- Day 2: Paratha with egg, cucumber
- Day 3: Smoothie (banana, yogurt, oats)
Common Mistakes
- Skipping Suhoor → fatigue
- Too much sugar → crash
- No protein → muscle loss
Pro Tips
- Eat 2 hours before Fajr
- Include fiber: oats, chia
- Use hydration planner
FAQs
Can I drink coffee? Yes, but limit — dehydrates.
Best time to eat? 30–60 min before Fajr.
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