Healthy Sahur meal ideas

Fasting month is approaching and we would like to share a few healthy Sahur meal ideas. First of all, it’s important that each of us drink a glass of water when we wake up. However, we would like to share a few meal ideas that are quick and easy to make in the morning!

#1: Overnight oats

Overnight oats - Healthy sahur post

Overnight oats are not only easy to make but it can also be prepped the night before! Oats are also packed with lots of fiber and lowers down cholesterol levels. The recipes are pretty simple as well and a good ol’ mason jar.


  • Fruit – any type of fruit will do but we recommend banana or strawberries, or both!
  • Fresh milk or almond milk
  • Rolled oats

Yup, that’s it! Pretty simple, don’t you think? All you have to do is insert the rolled oats first, fruits/nuts, and then pour in your milk! Although, if you want to add more ingredients, here are some optional ideas that you can opt for:

  • Peanut butter
  • Chia seeds of flaxseeds
  • Yogurt of your choice
  • Honey/Maple syrup
  • Coconut flakes
  • Granola

#2: Smoothie packs


Not a fan of oats? It’s okay! Our second sahur meal idea for you is a smoothie pack. A smoothie pack is basically all the ingredients you need to make your morning smoothie and trust us, it’s beyond easy. All you need to pack are 2 types of fruit of your choice, you can even add more if you like, and dates (optional). After packing everything in a zip lock bag, store it in the freezer, and blend it in the morning. Just add milk or juice, whichever you prefer, throw in all the contents of the smoothie pack and blend!

#3: Toast!

the zoe report - avocado toast

The first toast that is quick and easy to make is an avocado toast with an egg. All you have to do is to mash the avocado until it becomes a paste, spread it on the toast, and voila you’re done! You can even add boiled eggs and cut it in thin slices or poached egg. Optional: sprinkle salt/pepper.


The second option that you can go for is peanut butter toast topped with nuts and banana. Mmm… delicious! While waiting for your toast, cut your banana into thin slices. When your toast is done, spread peanut butter on toast and then place the banana’s on top.


  • Sprinkle chopped almonds or chia seeds on top of the banana.
  • Drizzle honey on top of the banana without the peanut butter

#4: Tortilla wrap


Okay, okay, this recipe is fairly easy to make. Here are the ingredients for a breakfast tortilla:

  • Tortilla wrap
  • Bull’s eye egg
  • Ham

Place ham on the tortilla and the bull’s eye egg on top, roll it and done! A few optional ingredients are coriander, salt/pepper, tomatoes or any kind of vegetable of your choice!

Now that we’ve given you simple but healthy meal ideas, don’t forget to share it with your friends and family!


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