Ramzan Mubarak! Ramadan Kareem!!
This is an updated chart, have tried accounting for the season (the drought and the hot summers, we have had) and regions this time. The meal options in the Meals column are the more common ones that you can style according to your family tradition and regional cuisine. 

Hope you find this helpful and also read the first blog - An eating plan for Ramzan (Part 1)



Meals

East
West
North
South
Saheri
·   Banana·   Rice with milk


Pakhala or Choora & dahi


Pohe


Ajwain paratha & dahi


Ragi dosa/ mudde
Iftaar
·   Dates, Jamun, (*Jackfruit & Mango may last only for first half of Ramzan)·   Aam panha/ Nimbu sherbet


*Jackfruit & Mango

Khus sherbet/ sardai


*Jackfruit & Mango, white Jaamb
Kokum sherbet/ Variyali paani


*Mango


Bel sherbet/ Lassi


*Jackfruit & Mango

Nannari
Post Magrib
·   Kanjee preparations (your style)·   Dahi rice options (your style)


Khar (rice, pulses & veggies)


Sabudana khichdi


Jowar roti, onion & raita, chtuney


Appam & stew
Post Big Namaaz
·   Dahi rice papad·   Biryani or Pulao (your style) + raita·   Roti sabzi dal (your style)·   Bhakri bhaji (your style)


Pitha & meat


Waran bhaat + meat kebab




Kadhi pakoda & rice


Rasam rice/ Bisebelle
Post workout

Dinner or follow 4 Rs from Don’t lose out, workout
Dinner or follow 4 Rs from Don’t lose out, workout
Dinner or follow 4 Rs from Don’t lose out, workout
Dinner or follow 4 Rs from Don’t lose out, workout
Constipated/ Bloated
·   Gulkand milk with soaked sabja


Tender coconut/ Mohi


Tadgola/ Aliv ladoo


Phalsa/ Thandai


Tadgola/ Bonda sherbet
Irritable/ Cranky
·   Cashew milk


Chena toast


Poha milk sugar


Fresh fruit milkshake


Rajgeera chiki
Weak/ Dizzy
·   Avoid over eating & sleeping at odd hours


Sattu drink


Sheera


Kheer


Payasam
Super busy at work/ submissions
·   Dahi, kaju



Jhalmoori



Roti kept overnight with ground nut chutney



Makhana roasted in desi ghee



Boiled jackfruit seeds with black salt
Breaking out/ acne
Naarikolor (coconut balls)
Ragi satva/ Sutari (rice beans)
Water chestnut
Tamarind seeds roasted or soaked


Add –
·       Milk to meals – will help you last longer without drop in energy or feelings of hunger·       Ghee – to regulate blood sugars and to prevent overeating                        ·       Dahi – cools you down, restores electrolyte balance, prevents feelings of thirst·       Soaked sabja – thermo-regulates, avoid constipation·       Gulkand – prevents acidity & bloating·       Eat till you feel light not dull.
Workout –·       Don’t workout over a stuffed or empty stomach·       Best time is either just after big namaaz (BN) or 60-90 mins of dinner post the BN·       Post workout meal – within 20 mins of workout·       Sip on water thru the workout·       Do not increase intensity or volume during Ramzan·       Work at being consistent with exercise, it helps regulate your appetite·       Workout in well ventilated rooms to ensure a quick recovery·       Pay attention to your warm up & cool down routines·       Weight training, yoga, sport, riding cycles, swimming, running etc·       Walking is an activity, walk through the day. Don’t wait for post namaaz to walk
Sleep –·       Stay gadget free 60 mins prior bedtime·       Regulate your bedtime
Hydration –·       Avoid packaged juices/ colas/ store brought sherbets·       Check that urine is crystal clear, stay well hydrated.·       Not more than 3 cups of tea/ coffee per day and not as first or last thing in the day
·       Avoid packaged foods – bhujiya/ chips/ biscuits/ ice-cream/ mithai (other than what is made at home)