High-protein sahur: The secret to surviving the day

IF you often feel drained by mid-morning during Ramadan, your sahur may be too carb-heavy and too low in protein. Sahur isn’t about eating more; it’s about eating strategically.

Protein slows digestion, stabilises blood sugar and helps you stay fuller longer. Aim for at least 25–35g of protein before dawn. Here’s how to do it without overcomplicating things.

1. Egg and tuna combo: Simple and powerful

Two boiled eggs paired with tuna and wholemeal bread provide a strong protein base that releases energy slowly. Prep most of it the night before to make sahur easier.

2. Grilled chicken bowl

A palm-sized portion of grilled chicken with brown rice and vegetables keeps you energised without feeling bloated. It’s balanced, practical and keeps cravings in checklater in the day.

3. Greek yoghurt and nuts for lighter appetites

If you struggle with heavy meals at 5am, a bowl of Greek yoghurt with almonds and chia seeds delivers protein in a lighter form. It’s easier to digest but still effective.

4. Omelette and tofu

Combining eggs with tofu increases protein intake without adding excessive fat. Add avocado for healthy fats that prolong satiety.

Why protein matters at sahur

When sahur consists mainly of white rice or sugary drinks, blood sugar spikes and crashes quickly, leading to fatigue and hunger.

A protein-focused menu sahur Ramadan helps:

•Maintain muscle mass during fasting

•Reduce irritability and headaches

•Prevent overeating at iftar

And just as important as food, hydrate well before imsak.

Ramadan is about discipline, not deprivation. Whether planning a menu for breaking fast or a high-protein sahur, the goal is the same: eat with intention, balance your nutrients and support your body through the month.