Approved Futoor Meals

Since many of you are freaking out about losing what muscle you’ve gained or fat you’ve lost prior to Ramadan, unhealthy here are a few DETAILED meals based on your health and fitness goals:

FAT LOSS

Fat Loss Option #1: [OPTIMAL- High Protein, ambulance High Fiber]

  1. 2 glasses of water
  2. 1-cup of Lentil Soup (prepped without oil)
  3. 4-8 oz of grilled/roasted skinless chicken breasts OR 4-8 oz grilled fish
  4. Large bowl of salad with vinegar and lemon

Fat Loss Option #2: [MODERATE CARB]

  1. 2 glasses of water
  2. 1/2-cup of Lentil/Vegetable Soup (prepped without oil)
  3. 1/2-cup of Harees with 2 teaspoons of darseen (cinnamon mixed with sugar) OR 1/2-cup Yireesh OR 1/2-cup Tashreeb
  4. 4-8 oz of grilled/roasted skinless chicken breasts OR 4-8 oz grilled fish
  5. Large bowl of salad with vinegar and lemon

Fat Loss Option #4: [MODERATE CARB]

  1. 1 glass of water + 3 Dates + 125ml Skimmed Liban
  2. 1/2-cup Vegetable Soup (prepped without oil)
  3. 4-8 oz of grilled/roasted skinless chicken breasts OR 4-8 oz grilled fish
  4. Large bowl of salad with vinegar and lemon

Fat Loss Option #5: [QUICKIE]

  1. 1 glass of water + 7 Dates + 500ml Skimmed Liban

Fat Loss Option #6: [TINIGNIG]

  1. 1 glass of water + 3 Dates + 125ml Skimmed Liban
  2. 2 tablespoons of Harees with 1 teaspoon darseen
  3. 2 tablespoons of Yireesh
  4. 2 tablespoons of Tashreeb
  5. 2 Sambosa’s
  6. 2 Kuba’s
  7. Large bowl of salad with vinegar and lemon (to shut your appetite)

Fat Loss Option #6: [MACHBOOSING IT]

  1. 2 glasses of water
  2. 1/2-cup of Lentil/Vegetable Soup (prepare without oil)
  3. 1-cup of cooked Machboos Rice + 2-3 tablespoons of Daqoos (tomato sauce)
  4. 4-8 oz of Machboos Chicken (any part- has to be skinless) OR Lean Meat OR Lean Fish
  5. Large bowl of salad with vinegar and lemon

 

MUSCLE BUILDING / MAINTENANCE

 

Muscle Building Option #1: [OPTIMAL]

  1. 1 glass of water
  2. 1-cup of Harees with 2 tablespoons of darseen
  3. 4-8 oz of grilled/roasted skinless chicken breasts OR 4-8 oz grilled fish
  4. Large bowl of salad with vinegar and lemon

Muscle Building Option #2: [Half & Half]

  1. 1 glass of water
  2. 1/2-cup of Lentil Soup (prepped without oil)
  3. 1/2-cup of Harees with 1 tablespoon of darseen
  4. 4-8 oz of grilled/roasted skinless chicken breasts OR 4-8 oz grilled fish
  5. Large bowl of salad with vinegar and lemon

Muscle Building Option #3: [The Hardgainer]

  1. 125-250ml of Skimmed Liban + 7 Dates
  2. 1-cup of Harees with 2-3 tablespoons of darseen
  3. 4-8 oz of grilled/roasted skinless chicken breasts OR 4-8 oz grilled fish OR Red Meat
  4. 1-cup of Rice
  5. Large bowl of salad (optional)

Muscle Building Option #4: [Muscle Preserver / Fat Loser]

  1. 2 glasses of water
  2. 1-cup of Harees (no darseen) OR 1-cup of white rice
  3. 4-8 oz of grilled/roasted skinless chicken breasts OR 4-8 oz grilled fish
  4. Large bowl of salad with vinegar & lemon

 

Diversity

The above is based on what the majority of Kuwaiti families serve, price so that doesn’t mean you can’t eat your own authentic Ramadan dishes from your place of origin. Feel free to run them by me and I’ll critique accordingly.

Snacks and Suhoor?

Will be posting Snacking ideas tomorrow and Suhoor the day after, so STAY TUNED!

14 Responses to “Approved Futoor Meals”

  1. Chuknum Says:

    Thank you, that was very informative.

  2. Yours Truly Says:

    You are just sooo awesome and I know you know that.

    THANK YOU! :D

  3. Alobaidan Says:

    Hello,

    You always come up with food that all ppl like, but with healthy choices and optimal portions. I really love the way u present ur ideas and ur articles. Also, this is what i need for Ramadan.

    Thanx bro appreciate ur hard work, keep posting the same useful info ;)

    Thanx :D

  4. Talal Says:

    Variety are always good !
    Thanks for your time and efforts! :)

    i wonder how gorging on a day off after this Ramadan diet would be like?!
    that was a rhetorical question, but i’ll work on answering it anyways :)

  5. Bedoora Says:

    Thaank you so much fahad ;)

  6. aja Says:

    hey fahad. in ramadan after workingout i like grabbing ash or na5i as a postworkout meal wats ur take on that? healthy or not?

  7. Hebah Says:

    Soo authentic

  8. Deem Says:

    GoodMorning!
    I love ur meal plans ,all the others i found made me feel like im in a bootcamp or somthing!
    In the fat loss option #2,can i skip the chicken or fish and have one cup of harees on even days and stick to ur plan on odd ones?
    Thanks!

  9. FAHAD Says:

    Deem: Thanks! And yes you can.

  10. FAHAD Says:

    Hebah: really? :p

  11. FAHAD Says:

    aja: I’m not sure about ash, but nikhi is better consumed with a protein source derivwd from dairy or an animal.

  12. FAHAD Says:

    Bedoora: pleasure’s all mine :D

  13. Fufu Says:

    Hey Fahad… I just recently started following your blog and before that I always found dieting to be something I would never be able to do but the dieting and weight-Loss plans are so easy I don’t even feel like I’m dieting =D

    I have a question… During Ramadan in my home a few things a are made everyday.. Fruit salad ( which basically consists of apples, oranges, bananas, peach, pear ..or another fruit…lemon juice , mango juice, sugar, lil salt ) ..uumm milk soda (?) I’m not sure what else to call it…its basically 7-up, sugar and milk =P I guess I probably can’t have that ..

    My mom makes new dishes everyday (most of which is deep fried ! So I can’t have that ) but that’s like only things which are made…

    I’m blabbering now =P …..could you suggest if the fruit salad is ok to have some? Cuz that’s the one thing I like to eat the most

    Thanks =]

  14. FAHAD Says:

    Fufu: The fruit salad is definitely the healthiest dessert. Just eat 1-cup and you’ll be fine :)

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