The human being has never filled a vessel worse than the stomach

In an authentic hadith, the Prophet ﷺ said: "The human being has never filled a vessel worse than the stomach. Yet it is enough for the son of Adam to have a few morsels of food to maintain his form, and if he cannot be content with that, then a third for food, a third for drink, and a third for breathing."

By nature, the human being tends to fill his stomach, sometimes to excess. The Prophet ﷺ, aware of this, reminds us that a small amount is enough to worship Allah.

During the sacred month of Ramadan, our habits and our rhythm change. There are three meals during this month: "Al-futur," the breaking of the fast after sunset; "al-'isha," a few hours after "al-futur"; and "as-suhur," before sunrise. For some, the meal is taken at a late hour, and the ideal is to have three regular meals and avoid snacking throughout the evening. And to avoid any risk of deficiency, it is important to diversify one's diet by combining the different food groups.

We can eat starchy foods such as rice, pasta, semolina, or sweet potato, which are sources of energy for the body and are essential to prevent excessive hunger or fatigue during the day.

In addition, fresh vegetables should be favored for their vitamin content, and fruit should be preferred for dessert.

As for meat, eggs, or fish, lean meats, eggs, and fish should be favored, cooked with little fat.

It is best to eat dairy products made from semi-skimmed milk, with just enough fat to cover our essential and vital needs. Olive oil should be used, and fried foods should be avoided to limit fat intake.

To avoid tiring the body, the consumption of sweets, chocolate, pastries, and sodas should be limited. A generous dessert can be enjoyed two to three times a week, and a small treat can be had daily at the end of a meal.

To reactivate the body without putting strain on it, the fast should be broken with dates, and hydration should come from water or fresh fruit juices. It should be noted that dehydration is the greatest risk during Ramadan, hence the importance of staying sufficiently hydrated during the permitted period, preferably with unsweetened drinks. Then, one should wait until the feeling of hunger decreases, and that is when one can sit down to eat.

Here is an example of a daily meal plan:

For breakfast: bread, jam, butter, yogurt, and cottage cheese, as well as an egg.

At the breaking of the fast: water, dates (three in number, to follow the Sunnah), and a glass of milk.

For dinner: a bowl of soup, starchy foods, meat, and occasionally oven-baked brick pastries filled with meat, fish, or shellfish. A portion of cheese, bread, and fruit should be added.