Ramadan is a time of spiritual reflection and mindful eating. Many people choose to reduce meat consumption during this holy month for health, ethical, or financial reasons.
Incorporating alternative protein sources can help maintain muscle strength, curb hunger, and support recovery after long fasting hours.
Shivani Sharma, a dietitian and clinical nutritionist at Milann Fertility Hospital in Bengaluru, emphasizes the importance of protein in sustaining energy and promoting muscle maintenance. She recommends including protein-rich foods in Sehri and Iftar to help prevent muscle loss and maintain satiety.
Here are five excellent alternatives to meat during Ramadan.
Legumes: Lentils, chickpeas, and beans such as black beans and kidney beans are packed with protein, fibre, and slow-digesting carbohydrates. These ingredients are common in Ramadan dishes, from soups to stews, keeping you fuller for longer. Try a lentil soup or chickpea salad for a wholesome meal.
Dairy and dairy alternatives: Greek yogurt, cottage cheese, and buttermilk are great sources of protein and probiotics, promoting gut health. Non-dairy options like tofu, tempeh, soy milk, and oat milk offer similar benefits. A smoothie with yogurt, nuts, and fruit can be an ideal Sehri choice.
Eggs: Eggs are highly versatile and provide all essential amino acids, making them a complete protein source. From boiled eggs at Sehri to veggie-filled omelettes at Iftar, they are both nutritious and satisfying.
Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds are rich in plant-based protein, healthy fats, and fibre. Sprinkle them over yogurt, blend them into smoothies, or have a handful as a post-Iftar snack.
Whole grains and millets: Quinoa, brown rice, oats, and whole wheat bread offer sustained energy and protein. Quinoa is particularly beneficial as it contains all nine essential amino acids, making it an excellent meat substitute.
By embracing a diverse range of protein sources, you can stay nourished and energetic throughout Ramadan while practicing mindful and balanced eating.
Source: Hindustan Times
Bd-pratidin English/FNC
