Break the fast with water and dates, then a warm masoor shorba, followed by grilled chicken tikka, jeera rice and a crunchy salad.
- Energy
- 664 kcal
- Protein
- 43 g
- Carbs
- 90 g
- Fat
- 15 g
Great for: Batter, Spinner, Footballer, Gym & strength, Fast bowler
Why it works
Ramadan guidance suggests opening with water and 1–3 dates or soup, then a balanced plate eaten slowly, with vegetables and protein, and avoiding very large fried meals. This plate follows that order and gives about 40 g protein and good carbohydrate for evening training or recovery.
When: At iftar, after the first water and dates; or as a recovery dinner after evening play.
Ingredients
- 32 g (4, 2 each) Premium dates Panjeri House
- 60 g Masoor dal (for shorba)
- 100 g Tomato
- 70 g Onion (for shorba and salad)
- 250 g Boneless chicken breast
- 60 g Curd (for marinade)
- 13 g (1 tbsp) Olive oil Panjeri House
- 120 g raw Basmati rice
- 6 g Desi cow ghee (for jeera rice) Panjeri House
- 150 g Cucumber and carrot (salad)
- to taste Tikka masala, ginger-garlic, cumin, lemon, salt
Method
- Marinate chicken in curd, ginger-garlic, tikka masala, lemon and salt for at least 1 hour (or overnight in the fridge).
- For shorba, pressure-cook masoor dal with tomato, half the onion, cumin and 3 cups water. Blend, season and thin with hot water.
- Thread chicken on skewers, brush with half the olive oil and grill or pan-roast 12–15 minutes until cooked through.
- Cook basmati rice; temper cumin in ghee and fold through.
- Slice cucumber, carrot and remaining onion with lemon and salt.
- Serve: water and dates first, then shorba, then the main plate.
Coach’s tips
- Leave 1–3 hours between iftar and any intense training, as guidance suggests.
- Veg swap: paneer or soya-chunk tikka works with the same marinade.
- Keep fried snacks occasional. Consult a doctor or sports dietitian about fasting and training if you have a medical condition.
Good to know: These recipes are general healthy-eating ideas for active people, not medical advice. Nutrition values are estimates. Needs differ by body, sport and season — for a personal plan, and for players under 18, please consult a qualified sports dietitian or doctor.