Here is a balanced 30-Day Ramadan Meal Plan 🌙
(Designed with Nigerian meals, proper hydration, protein, and energy balance in mind.)

Each day includes:

• 🥤 Iftar Starter

• 🍛 Main Meal

• 🌙 Light Snack (after Taraweeh)

• 🌅 Suhoor (pre-dawn meal)

🌙 WEEK 1

Day 1

🥤 Dates + warm water
🍛 Jollof rice + grilled chicken + salad
🌙 Yogurt + banana
🌅 Oats with milk + boiled egg

Day 2

🥤 Zobo + watermelon
🍛 White rice + stew + fried plantain
🌙 Groundnuts + apple
🌅 Pap (akamu) + moi moi

Day 3

🥤 Kunun aya + dates
🍛 Spaghetti jollof + coleslaw
🌙 Smoothie (banana + peanut butter)
🌅 Bread + egg sauce

Day 4

🥤 Coconut water + pawpaw
🍛 Beans + plantain
🌙 Custard + milk
🌅 Oatmeal + fruits

Day 5

🥤 Fresh fruit bowl
🍛 Yam porridge
🌙 Greek yogurt
🌅 Boiled yam + egg sauce

Day 6

🥤 Zobo + dates
🍛 Fried rice + grilled fish
🌙 Tiger nuts
🌅 Pap + akara

Day 7

🥤 Smoothie
🍛 Pounded yam + egusi soup
🌙 Fruit salad
🌅 Wheat bread + peanut butter + milk

🌙 WEEK 2

Day 8

🥤 Dates + warm milk
🍛 Ofada rice + ayamase
🌙 Coconut slices
🌅 Oats + boiled egg

Day 9

🥤 Zobo
🍛 Indomie + vegetables + egg
🌙 Apple + nuts
🌅 Moi moi + pap

Day 10

🥤 Fruit juice
🍛 Amala + ewedu + gbegiri
🌙 Yogurt
🌅 Bread + sardine

Day 11

🥤 Kunun
🍛 Rice + vegetable sauce
🌙 Banana
🌅 Oatmeal + milk

Day 12

🥤 Dates + watermelon
🍛 Beans porridge
🌙 Custard
🌅 Boiled plantain + egg

Day 13

🥤 Smoothie
🍛 Shawarma (homemade) + fries
🌙 Fruit salad
🌅 Pap + moi moi

Day 14

🥤 Coconut water
🍛 Semovita + ogbono soup
🌙 Groundnuts
🌅 Oats + fruits

🌙 WEEK 3

Day 15

🥤 Dates + milk
🍛 Jollof rice + turkey
🌙 Yogurt
🌅 Bread + egg

Day 16

🥤 Zobo
🍛 Yam + vegetable sauce
🌙 Apple
🌅 Pap + akara

Day 17

🥤 Fruit salad
🍛 Fried rice + chicken
🌙 Smoothie
🌅 Oats + peanut butter

Day 18

🥤 Kunun
🍛 Beans + corn (adalu)
🌙 Custard
🌅 Wheat bread + milk

Day 19

🥤 Dates
🍛 Eba + okra soup
🌙 Banana
🌅 Boiled yam + egg

Day 20

🥤 Coconut water
🍛 Spaghetti + meat sauce
🌙 Yogurt
🌅 Pap + moi moi

Day 21

🥤 Smoothie
🍛 Pounded yam + vegetable soup
🌙 Fruits
🌅 Oats + boiled egg

🌙 WEEK 4

Day 22

🥤 Dates + water
🍛 Rice + stew + grilled fish
🌙 Nuts
🌅 Bread + peanut butter

Day 23

🥤 Zobo
🍛 Beans + plantain
🌙 Custard
🌅 Oats + milk

Day 24

🥤 Fruit bowl
🍛 Yam porridge
🌙 Yogurt
🌅 Pap + akara

Day 25

🥤 Coconut water
🍛 Amala + ewedu
🌙 Banana
🌅 Bread + egg

Day 26

🥤 Smoothie
🍛 Jollof rice + chicken
🌙 Fruits
🌅 Oats + peanut butter

Day 27

🥤 Dates + milk
🍛 Ofada rice + stew
🌙 Groundnuts
🌅 Pap + moi moi

Day 28

🥤 Zobo
🍛 Semovita + egusi
🌙 Apple
🌅 Boiled plantain + egg

Day 29

🥤 Fruit juice
🍛 Fried rice + fish
🌙 Yogurt
🌅 Oats + milk

Day 30

🥤 Dates + coconut water
🍛 Special family meal (rice + chicken + salad)
🌙 Light fruit bowl
🌅 Light oats + egg