As Ramadan is here, so are the same Sehri dilemmas: How do we stay full? How do we avoid that mid-day crash? And are we getting enough protein without completely ignoring fibre?
We reached out to Fareeha Jay to break it down for us, because let’s be honest — many of us struggle to strike that balance during fasting. Here are five simple, practical ways to load up on protein without sacrificing fibre at Sehri.
1. Seeds on Everything
The easiest hack? Sprinkle seeds on top of your meal. Think chia seeds, flaxseeds, pumpkin seeds, sunflower seeds, or sesame seeds. They’re tiny but powerful — offering both protein and fibre in one go. Add them to yogurt, oats, smoothies, or even on top of eggs. Effortless upgrade.
2. Eggs + Wholegrain Roti
Classic. Reliable. Effective.
Two eggs give you solid protein, while wholegrain roti (or wholemeal bread) provides fibre. Want to level it up? Add vegetables like spinach, capsicum, onions, or tomatoes into your omelette for an extra fibre boost. Simple tweaks, big difference.
3. Yogurt Bowl Done Right
A bowl of yogurt is already a great protein source. To bring fibre into the mix, add fruits like berries, banana, apple chunks, or even dates. Sprinkle seeds on top, and now you’ve doubled down on both protein and fibre. It’s light but keeps you fuller longer.
4. Oats with Protein Boost
Oats naturally contain fibre, especially beta-glucan which helps with fullness. Cook them in milk (for protein) or pair them with Greek yogurt. Add nuts and seeds, and you’ve basically built the perfect Sehri bowl.
5. Peanut Butter + Wholegrain Toast
Peanut butter or almond butter on wholegrain toast? Underrated Sehri hero. The nut butter gives protein and healthy fats, while the wholegrain bread adds fibre. Add sliced bananas or chia seeds on top for extra staying power.
The key, as Fareeha explains, isn’t complicated meal prep — it’s smart pairing. Combine a protein source (eggs, yogurt, milk, nuts) with a fibre source (whole grains, fruits, vegetables, seeds), and you’re setting yourself up for steadier energy through the fast.
Because nobody wants to be running on empty by noon.
About Fareeha Jay Anwar
Fareeha Jay is a Registered Dietitian specializing in South Asian nutrition. With a background in anthropology and dietetics, she combines cultural understanding with nutritional science to provide personalized dietary guidance.
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