Seven best foods to eat for suhoor to stay energised all day
Suhoor is more than just a pre-dawn meal during Ramadan—it sets the foundation for a productive and energised fasting day.
Choosing the right food can help maintain energy, prevent dehydration and keep hunger at bay.
The Prophet Muhammad SAW emphasised the importance of suhoor, saying, "Eat suhoor, for in suhoor there is blessing,” (Bukhari, 1923).
If you often feel sluggish or thirsty while fasting, adjusting your suhoor choices can make a significant difference.
Here are seven nutrient-packed foods to include in your suhoor to keep you feeling energised and hydrated throughout the day.
1. EGGS – A PROTEIN POWERHOUSE
Eggs are a fantastic source of protein, keeping you fuller for longer and helping to maintain muscle strength during fasting.
They can be prepared in various ways—boiled, scrambled or as a veggie-packed Omelette.
Pair them with whole grain bread or avocado for an added energy boost.
2. OATMEAL – SLOW-RELEASING ENERGY
Oats are rich in fiber and complex carbohydrates, which provide slow-releasing energy to sustain you throughout the day.
A bowl of oatmeal with bananas, nuts and honey is both delicious and filling.
For variety, you can also blend oats into a smoothie with milk and fruits.
3. CHICKEN AND FISH – LEAN AND NUTRIENT-DENSE
Protein-rich foods like chicken and fish provide long-lasting energy.
Chicken is packed with essential nutrients, while fish, especially sardines, contain healthy fats that keep you feeling full.
Avoid fried options, as they can increase thirst.
Opt for grilled or baked preparations instead for a healthier choice.
4. WHOLE GRAINS – THE BEST CARBOHYDRATES
Instead of refined grains like white bread, choose whole grains such as whole wheat bread, quinoa, brown rice or barley.
Rich in fibre, these options promote slower digestion, keeping you fuller for longer.
Unlike processed cereals or white bread, whole grains help prevent energy crashes and sustain energy levels throughout the day.
5. FRUITS AND VEGETABLES – HYDRATION AND VITAMINS
Fruits and vegetables not only supply essential vitamins and minerals but also aid in hydration.
Water-rich options such as watermelon, cucumbers, strawberries, oranges and lettuce help prevent dehydration throughout the day.
You can enjoy them in a refreshing fruit salad, blend them into a smoothie, or eat them fresh for a natural energy boost.
6. NUTS AND SEEDS – HEALTHY FATS FOR SATIETY
A small handful of nuts, such as almonds, walnuts, or cashews, can significantly help sustain energy levels.
Rich in healthy fats, protein, and fibre, they provide lasting fullness and essential nutrients.
You can spread nut butter on whole grain toast or mix nuts with yoghurt for a nutrient-dense suhoor.
7. DATES – A SUNNAH SUPERFOOD
Eating dates for suhoor is not just a sunnah but also a smart nutritional choice.
They provide natural sugars for quick energy, fiber for digestion and essential minerals like potassium and magnesium.
Dates also help in hydration and support heart health.
You can eat them alone or pair them with milk or nuts for added benefits.
Final Tips
- Drink at least two to three cups of water during suhoor to prevent dehydration.
- Avoid processed and sugary foods, as they can cause energy crashes.
- Eat slowly and mindfully to feel full for longer.
With the right suhoor choices, you’ll stay energised, focused and hydrated, making your fast more manageable and fulfilling.
Download Sinar Daily application.Click Here!
