Nourish Yourself, Nourish Your Baby
A specialized nutrition and wellness guide for Ramadan 2026. Designed to maintain milk supply and energy levels while fasting with a 7-month-old.
💧 Daily Hydration Goal
Target: 3 Liters (10-12 Cups) between Iftar and Suhoor. Dehydration is the #1 risk to milk supply.
⏳ The Window of Opportunity
In 2026, the eating window is generous (~11 hours). This chart compares fasting hours vs. eating hours to show feasibility.
Weekly Meal & Workout Plan
Select a day to view your tailored schedule.
Monday
Suhoor (Pre-Dawn)
Overnight Oats...
Finish by 5:15 AM (Phase 1) / 6:00 AM (Phase 2)
Iftar (Sunset)
Dates + Water + Harira Soup...
Start: ~5:45 PM (Phase 1) / 7:15 PM (Phase 2)
Activity & Movement
30 min workout post-Iftar.
Remember: Sip water constantly during exercise.
Dinner & Night Snack
- Dinner: Grilled Chicken...
- Snack: Greek Yogurt...
The "Milk-Boosting" Suhoor
The ideal macronutrient breakdown for sustaining lactation while fasting.
- Complex Carbs (Slow Energy)
- Protein (Satiety)
- Healthy Fats (Brain/Milk)
Daily "Must-Haves" (Galactagogues)
Oats
Gold standard for supply
Almonds
Calcium & Fats
Spinach
Iron & Vitamins
Eggs
Choline for baby's brain
Avocado
Filling healthy fats
Coconut Water
Electrolytes
⚠️ Warning Signs: When to Break the Fast
Medical consensus states: If nursing harms the mother or baby, fasting is exempt. Watch for these red flags immediately.
For Baby (7 Months)
- ❌ Fewer than 6 wet diapers in 24 hours.
- ❌ Dark, concentrated urine.
- ❌ Sunken fontanelle (soft spot on head).
- ❌ Unusual, constant fussiness or lethargy.
For Mom
- ❌ Extreme dizziness or fainting.
- ❌ Headache that persists even after sleep.
- ❌ Vision changes or seeing spots.
- ❌ Dark urine (Severe dehydration).
Action Plan:
If any of these occur, break fast immediately with water containing sugar and salt (or electrolytes).