Sample Iftar and Suhoor Menu

Iftar Meal

1 water glass (about 200 ml / 3/4 cup + 1 tbsp) of water + 1–2 dates

1 slice of whole wheat bread (or 1/8 of a medium-sized pide)
1 bowl of soup (choose non-creamy varieties) + raw vegetable platter

15–20 minute break

1 plate of low-fat vegetable dish + 1 serving of grilled meat/chicken/fish + 1 serving of yogurt / cacık (yogurt-cucumber dip) / ayran (Turkish salted yogurt drink), etc. + salad / raw vegetable platter — OR — 1 plate of meat-and-vegetable or legume dish + 1 serving of yogurt / cacık / ayran, etc. + salad / raw vegetable platter + 1 slice of whole wheat bread (or 1/8 of a medium-sized pide)

1 hour later:  2 pieces of fruit

1 hour later: 1 glass of milk / 1 cup of probiotic yogurt

 (2–3 times per week, instead of fruit and milk, you may choose: 1 small bowl of milk-based dessert / 3 scoops of ice cream / 1 bowl of stewed fruit compote — those looking to lose weight can prepare the compote without adding extra sugar — or 1 serving of fruit-based dessert)

Suhoor (different options can be applied each day for this meal)

*** Option 1: 1 boiled egg or menemen (Turkish scrambled eggs with peppers and tomato) made with 1 egg (with plenty of peppers, tomatoes, and 1 dessert spoon of oil) OR a veggie omelet (with mushrooms, zucchini, tomatoes, peppers, etc.) + 2 slices of multigrain bread + 1 slice of low-fat white cheese + 3 walnuts or olives

**** Option 2: Toast made with 2 slices of whole wheat bread and low-fat white cheese — no extra butter or oil — + 1 water glass of ayran or light milk + plenty of raw vegetables such as tomatoes, cucumbers, parsley, etc. + 1 large slice of watermelon + 7–8 hazelnuts

**** Option 3: Sandwich made with 2 slices of whole wheat bread and 100 g (about 3.5 oz) boiled/grilled chicken / 160 g (about 5.5 oz) light canned tuna / 2 slices of smoked turkey / 2 slices of low-fat white cheese + 1 water glass of ayran + plenty of raw vegetables such as tomatoes, cucumbers, parsley, etc.

For individuals looking to lose weight or dealing with constipation:

*** Option 4: 6–7 tablespoons of plain oats or 3 tablespoons of plain oat bran + 3 tablespoons of plain wheat bran + 1 tablespoon of flaxseed + 1 water glass of light milk or 200 g (about 7 oz) light yogurt or 1 probiotic yogurt + 1 serving of fruit + 3–4 walnuts or 10 hazelnuts/almonds (mix all ingredients together before eating)