During the month of Ramadan, when Muslims worldwide fast from sun up to sun down, a piece of toast isn’t going to cut it for suhoor. You’re probably looking for something hearty and wholesome that will leave you full of energy throughout the day. However, not everyone has the time to rise hours before dawn to prepare suhoor. So here are 5 easy recipes that can also be made ahead of time, so they are ready for you when you wake up for suhoor.


Peanut Butter and Berries Smoothie

Filled with fibre and protein, all of which are great for suhoor, this meal prep is the best bet for those who can’t stomach the idea of solid food in the wee hours. Plus, it’s super easy!

What you need:

  • 1 cup frozen berries
  • 1 ripe banana, peeled, thickly sliced, and frozen
  • ¾ cup Greek yogurt
  • ¼ cup milk
  • 2 tablespoons peanut butter
  • Pinch of kosher salt (optional)


  1. Pre cut the berries and bananas to store in ziplock bags in the freezer for up to a month.
  2. When required, throw pre cut berries and banana into a blender, add the greek yogurt, milk, peanut butter, and salt into a blender.
  3. Blend until smooth.
  4. Enjoy.


DIY Date Granola

Traditionally, dates are known as the food Prophet Muhammad S.A.W. ate when he broke his fast. But you can mix it into your suhoor meal too with this simple homemade granola recipe.

What you need:

  • 1½ cup oat flakes
  • ½ cup pumpkin seeds
  • ½ cup sunflower seeds
  • ¾ cup pecan nuts
  • ¼ cup virgin coconut oil
  • ¼ cup brown sugar
  • ¾ tsp salt
  • 12 dates, pitted and chopped
  • 2 tsp cinnamon


  1. Place oat flakes, pumpkin seeds, sunflower seeds, pecans, coconut oil, sugar, and salt in a large bowl and mix ingredients together.
  2. Use a large flat pan on medium flame to gently roast granola, stirring occasionally to ensure it doesn’t burn.
  3. Transfer the granola to a large bowl when sufficiently dry and crunchy. Add chopped dates and cinnamon. Mix well, and let cool completely.
  4. Store in airtight container (up to one month) and serve with yogurt, fresh berries, fruit, and honey in the morning.


Overnight Oats

Whether you’re meal prepping for your family or just yourself, overnight oats are simple and nutritious. Full of omega-3 fatty acids, folate, and potassium, this fiber-rich superfood can also lower levels of bad cholesterol and help keep arteries clear and your heart pumping strong.

What you need:

  • 1 cup old fashioned oats
  • 1 cup milk
  • 1 tbsp chia seeds
  • 2 tbsp Greek yogurt
  • almond flakes (or other preferred nut of choice) for serving
  • sliced fruits (bananas, berries or other preferred fruits) for serving


  1. In a bowl or a mason jar, combine milk, oats, chia seeds and yogurt. Stir well and cover with plastic wrap or a lid.
  2. Refrigerate overnight.
  3. Divide between 2 cups and top with fruit and nuts.
  4. Enjoy.


Breakfast Burritos

Need something a bit more protein heavy? If you’re part of those who like something meatier and more savoury before your fast, you can prep breakfast burritos to store. The best part about these burritos are the fact that you can store them in the freezer for up to a month!

What you need:

  • 500g mince beef
  • 10 Eggs
  • 1 Red Pepper /choppe
  • 1 Onion /chopped
  • Chili Powder
  • Salt and Pepper
  • 1 Bag Shredded Cheese
  • Flour Tortillas
  • Parchment Paper


  1. Add Ground Beef with pepper, onion, chili powder, salt and pepper; cook 8 to 10 minutes, breaking into small crumbles and stirring occasionally. Set aside to cool.
  2. Pour beaten eggs over medium to low heat and stir until cooked. Set aside to cool.
  3. Gather cooked ingredients and assemble your breakfast burritos; lay out a tortilla and start with a base of eggs followed by the ground beef, pepper and onion mixture. Finish with cheese (optional).
  4. Roll up the burritos and wrap individually with parchment paper to store in freezer.
  5. Microwave breakfast burritos for 90 seconds in the morning or gently toast them on a skillet.


Parchment Chicken

If you’re not a fan off prepping massive amounts of food, there’s an easy bake parchment chicken recipe for everyone. A wholesome meal of chicken breast and your choice of veggies are always just a 20 minute bake away with this recipe.

Here’s what you’ll need:

  • Asparagus
  • Olive oil
  • Salt and Pepper
  • 1 garlic clove, minced
  • 1 chicken breast
  • ½ teaspoon pepper
  • ½ teaspoon oregano
  • 1 lemon (half for the juice, half for slices)
  • Parchment paper


  1. Preheat oven to 200°C.
  2. Place asparagus onto a sheet of parchment paper (large enough to fold into a packet) and coat with olive oil, salt, pepper and garlic.
  3. Place chicken breast on top and season with salt, pepper, oregano, and lemon juice. Garnish with 2-3 lemon slices.
  4. Fold the edges of the parchment paper to seal shut and then twist the ends until fully closed.
  5. Bake for 20-25 minutes.
  6. Enjoy.