GLP-1 Medications During Ramadan: Part 2 - Nutrition & Meal Planning
18 February, 2026 | Holy Winter - Healthcare Writer

Why Nutrition is Critical on GLP-1s During Ramadan
Your eating window is compressed to approximately 8-10 hours between Iftar and Suhoor. Add GLP-1-induced appetite suppression and delayed gastric emptying, and you have a challenge: getting adequate nutrition when you're not hungry and can't eat large volumes.
The solution? Every single bite must count. No empty calories, no wasted space in your stomach. Strategic, nutrient-dense eating is essential.
Your Regular, Daily Nutritional Requirements
These targets are based on UK nutritional guidelines from the British Nutrition Foundation, NHS Eatwell Guide, and Scientific Advisory Committee on Nutrition (SACN).
Protein: 0.75g per kg body weight (MINIMUM)
Example calculations:
- 60kg adult = 45g protein daily
- 70kg adult = 52.5g protein daily
- 80kg adult = 60g protein daily
- 90kg adult = 67.5g protein daily
Why protein is critical:
- Preserves lean muscle mass – you're in caloric deficit from both fasting AND medication
- Supports tissue repair and immune function – crucial when fasting
- Maintains satiety throughout fasting – protein is the most satiating macronutrient
You MUST hit this target daily. Split between Suhoor and Iftar.
Best Protein Sources (with exact amounts):
HIGH-QUALITY ANIMAL PROTEINS:
- Grilled chicken breast: 100g = 31g protein
- Turkey breast: 100g = 30g protein
- White fish (cod, haddock): 100g = 20g protein
- Oily fish (salmon, mackerel): 100g = 20-25g protein
- Tuna (canned in water): 100g = 25g protein
- Eggs: 2 large = 12g protein
- Greek yogurt (0% fat): 150g = 15g protein
- Cottage cheese: 100g = 11g protein
PLANT-BASED PROTEINS:
- Lentils (cooked): 100g = 9g protein
- Chickpeas (cooked): 100g = 7g protein
- Black beans (cooked): 100g = 8.9g protein
- Tofu (firm): 100g = 8g protein
- Tempeh: 100g = 19g protein
- Quinoa (cooked): 100g = 4.4g protein (also a complete protein)
QUICK PROTEIN ADDITIONS:
- Almonds: 23 nuts (28g) = 6g protein
- Peanut butter (natural): 1 tbsp = 4g protein
- Protein powder: 1 scoop = 20-25g protein (convenient for shakes)
Carbohydrates: Focus on Complex, Slow-Release
Best complex carbohydrate sources:
WHOLE GRAINS:
- Steel-cut oats or porridge – sustained energy release
- Brown basmati rice – culturally appropriate, familiar
- Quinoa – complete protein PLUS complex carbs
- Whole grain bread – 2 slices maximum (easy to overeat)
- Pearl barley – very high fibre, low glycaemic index
- Bulgur wheat – traditional, high fibre
STARCHY VEGETABLES:
- Sweet potato – vitamin A, potassium, lower GI than white potato
- Regular potato (with skin) – vitamin C, potassium
- Butternut squash – vitamin A, fibre
- Parsnips – fibre, vitamin C
Portion sizes: ½-1 cup cooked grains per meal
Limit Simple Sugars: <10% total energy (ideally <5%)
This aligns with WHO and SACN recommendations.
What this means in practice:
- Dates at Iftar: 2-3 maximum
- Avoid: Baklava, gulab jamun, kunafa, sugary desserts
- Skip: Sugary drinks, sweetened juices, fizzy drinks
- Limit: Honey, syrups, sweetened yogurts
Simple sugars cause blood sugar spikes and crashes – exactly what you want to avoid during fasting.
Healthy Fats: <30% of total energy
PRIORITISE UNSATURATED FATS (1-2 tbsp per meal):
OILS:
- Extra virgin olive oil – 1 tbsp for cooking or drizzling
- Avocado oil – high smoke point, good for cooking
- Flaxseed oil – omega-3, use cold only
WHOLE FOOD FATS:
- Avocado – ½ medium (not whole – very calorie-dense)
- Raw almonds – 23 nuts = 1 serving
- Walnuts – 14 halves = 1 serving (omega-3 rich)
- Cashews – 18 nuts = 1 serving
- Chia seeds – 1 tbsp (also great for hydration when soaked)
- Flaxseeds – 1 tbsp ground
- Natural peanut butter – 1 tbsp
FATTY FISH (omega-3 essential fatty acids):
- Salmon, mackerel, sardines – aim for 2 servings per week
- 100g provides healthy fats + 20-25g protein
MINIMISE SATURATED FATS:
- Avoid fried foods (samosas, pakoras, fried chicken)
- Limit butter, ghee (use sparingly)
- Choose low-fat or 0% dairy where possible
Micronutrients: The Overlooked Essentials
FRUITS & VEGETABLES: Minimum 5 portions daily (400g total)
This provides vitamins A, C, E, folate, potassium, and fibre.
Best choices for variety:
- Leafy greens: Spinach, kale, rocket, lettuce
- Citrus fruits: Oranges, grapefruit, lemons
- Berries: Strawberries, blueberries, raspberries (antioxidant-rich)
- Cruciferous: Broccoli, cauliflower, Brussels sprouts
- Colourful vegetables: Tomatoes, bell peppers, carrots
- Hydrating vegetables: Cucumber (96% water), celery, courgette
Aim for colour variety – different colours provide different nutrients.
Specific Micronutrients to Monitor:
VITAMIN D:
- Why critical: Bone health, immune function
- Challenge: Limited sun exposure during Ramadan (fasting during daylight)
- Sources: Oily fish, eggs, fortified dairy, supplements if needed
- Consider: Vitamin D3 supplement 10mcg daily (UK guidance)
B VITAMINS:
- Why critical: Energy metabolism – converting food into usable energy
- Challenge: Water-soluble, not stored in body – require DAILY intake
- Sources: Whole grains, eggs, lean meats, legumes, leafy greens
- Note: You can't "stock up" during eating window for fasting hours
IRON:
- Why critical: Prevents anaemia and fatigue
- At-risk: Menstruating women on GLP-1s with reduced food intake
- Sources: Red meat, lentils, beans, spinach, fortified cereals
- Tip: Vitamin C enhances iron absorption – pair with citrus or peppers
CALCIUM (700mg daily target – UK RNI):
Specific calcium content:
- Low-fat milk: 200ml = 240mg
- Plain yogurt: 150g = 180mg
- Cheddar cheese: 30g = 216mg
- Cottage cheese: 100g = 83mg
- Fortified plant milk: Check label (usually 120mg per 100ml)
- Tahini: 1 tbsp = 64mg
- Sardines with bones: 100g = 380mg (excellent!)
- Almonds: 23 nuts = 75mg
Track your calcium – it's easy to fall short, especially if you're avoiding dairy.
Fibre: Often Forgotten But Essential
Target: 30g daily (UK recommendation)
Why it matters:
- Prevents constipation (common with GLP-1s)
- Supports gut health
- Helps maintain stable blood sugar
- Promotes satiety
Best high-fibre foods:
- Oats: 50g dry = 5g fibre
- Chia seeds: 1 tbsp = 5g fibre
- Lentils: 100g cooked = 8g fibre
- Chickpeas: 100g cooked = 7.6g fibre
- Raspberries: 100g = 6.5g fibre
- Pear with skin: 1 medium = 5.5g fibre
- Broccoli: 100g = 2.6g fibre
Suhoor: Your Most Important Meal
Never skip Suhoor when taking GLP-1 medications. This is your fuel for 12-16 hours of fasting.
The Perfect Suhoor Plate
COMPLEX CARBS (sustained energy):
- Steel-cut oats with berries
- Whole grain toast with avocado
- Brown rice with vegetables
- Quinoa porridge
LEAN PROTEIN (maintains satiety):
- 2-3 eggs (scrambled, boiled, poached)
- Greek yogurt with nuts
- Cottage cheese
- Chicken or turkey (if tolerable early morning)
- Smoked salmon
HEALTHY FATS (prolonged energy):
- Avocado (½ medium)
- Nut butter (almond, peanut)
- Mixed nuts (small handful)
- Chia seeds in yogurt
HYDRATION:
- 500-750ml minimum
- Water (primary)
- Herbal tea
- Milk (provides calcium + protein)
Suhoor Timing
Finish eating 15-20 minutes before Fajr prayer time.
This ensures food is consumed before the fast begins and gives time for initial digestion.
Foods to Avoid
These worsen GI side effects or provide poor nutritional value:
Fried Foods
Examples: Samosas, pakoras, fried chicken, spring rolls, jalebi
Why avoid:
- Very high in saturated fats
- Cause severe nausea with GLP-1-delayed gastric emptying
- Slow digestion even further
- High calories, low nutritional value
If you must: Limit to 1-2 small pieces in Stage 3 (never Stage 2)
Large Portions of Anything
Even healthy foods in big volumes cause problems.
- GLP-1-delayed stomach can't process large quantities
- Use smaller plates
- Eat slowly and mindfully
- Stop when satisfied, not stuffed
Very Spicy Foods
Examples: Extremely spicy curries, hot sauces, chili-heavy dishes
Why avoid:
- Can irritate GI tract already sensitive from GLP-1s
- May increase nausea and acid reflux
High-Sugar Foods
Examples: Sweet desserts, baklava, kunafa, sugary drinks
Why avoid:
- Blood sugar spikes then crashes
- Increased hunger and cravings
- Empty calories when nutrients needed
- Can worsen dehydration (sugar is osmotic)
Exception: 2-3 dates at Iftar are traditional and acceptable
Excessive Caffeine
Examples: Multiple cups of strong coffee or tea
Why avoid:
- Dehydrating effect (diuretic)
- Interferes with sleep if consumed late
- Can increase anxiety or jitteriness during fasting
Recommendation: Limit to 2-3 cups during eating window
Processed & Packaged Foods
Examples: Ready meals, instant noodles, packaged snacks, processed meats
Why avoid:
- High in sodium (worsens dehydration)
- Loaded with preservatives
- Low in actual nutrients
- Don't waste limited eating window on these
Focus on: Whole, fresh, minimally processed foods
GLP-1 Weight Loss and Ramadan: Bringing It All Together
Ramadan on GLP-1 medications requires strategic nutrition planning. You're working with:
- Compressed eating window (8-10 hours)
- Appetite suppression from medication
- Delayed gastric emptying
- Reduced overall food volume capacity
The solution: Every food choice must be intentional, nutrient-dense, and aligned with your body's actual needs – not your suppressed hunger signals.
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Reviewed By

Omar El-Gohary
The superintendent and lead pharmacist - registration number 2059792.
Omar is passionate about developing healthcare technology to empower our patients.