A masala omelette, two jowar rotis, cucumber raita and dates, with plenty of water. A steady, satisfying plate for a long day of fasting and training.
- Energy
- 560 kcal
- Protein
- 25 g
- Carbs
- 70 g
- Fat
- 20 g
Great for: Fast bowler, Batter, All-rounder, Footballer, Gym & strength
Why it works
For athletes observing Ramadan, guidance suggests eating suhoor as close to dawn as practical, with carbohydrate, fibre and protein. This plate gives about 25 g protein from egg and curd, millet carbohydrate and a few dates, and the raita and water help with fluids before the fast.
When: At suhoor, as close to dawn as practical.
Ingredients
- 2 (100 g) Eggs
- 40 g Onion and tomato, chopped
- 4 g (1 tsp) Wood-pressed groundnut oil Panjeri House
- 60 g (2 rotis) Jowar flour Panjeri House
- 150 g Curd
- 50 g Cucumber, grated
- 24 g (3) Premium dates Panjeri House
- 500–750 ml across the meal Water
- to taste Green chilli, coriander, salt, roasted cumin
Method
- Make jowar dough with hot water and cook two rotis; keep warm.
- Beat eggs with onion, tomato, green chilli, coriander and salt. Cook as an omelette in the oil.
- Mix curd with cucumber, a pinch of salt and roasted cumin for the raita.
- Plate with dates and sip water steadily through the meal rather than all at once.
Coach’s tips
- Guidance suggests aiming for 3–4 litres of fluid between iftar and suhoor when training; sip regularly.
- Go easy on salty pickles and very spicy food at suhoor, as they can make you thirsty.
- Veg swap: replace eggs with 80 g paneer bhurji. Please consult a doctor or sports dietitian before training while fasting, especially if you have diabetes or kidney disease.
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.