Ramadan Grocery List: Sahoor and Iftar Essentials
Ramadan is more than a month of fasting, it’s a time of reflection, family gatherings, spiritual renewal, and beautiful food traditions. Whether you’re planning high protein and filling sahoor meals or refreshing iftar spreads, having a well-organised grocery list makes your Ramadan experience smooth, nutritious, and stress-free.
At Springs, we’ve curated a comprehensive shopping list of staples and recommended products you can find online or in store to support your Ramadan meal planning.
Sahoor Essentials
Sahoor is the last meal before the day of fasting begins, which means it should be filling, hydrating, and nutrient-rich to keep you energised throughout the day.
1- Protein & Energy Boosters
The main focus during Sahoor should be on protein, as it will not only help you stay full for longer but also, support your nutritious journey.
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Eggs: A sahoor must-have for long-lasting energy.
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Yoghurt & Dairy: Adds probiotics and protein to your diet and helps with hydration.
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Milk Powder: For smoothies, porridge, or homemade lassi
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2- Whole Grains & Carbs
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Atta & Flour: For roti/paratha to pair with eggs or yoghurt. You can opt for options mentioned below to keep a healthy diet.
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Rice & Pasta: Stores energy and helps keep you full longer.
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Oats & Cereals: Ideal for quick and healthy sahoor bowls when you don’t have a lot of time to cook.
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3- Hydration & Extras
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Mineral Water & Juices: The key to fasting is staying hydrated.
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Healthy Spreads: Peanut butter, like Jif Extra Crunchy Peanut Butter, for energy-dense toasts.
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Coffee & Tea: Essential for night-owl sahoor routines
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Iftar Essentials
Iftar begins with breaking the fast and you should keep it light initially before the main meal.
1.Tradition & Hydration
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Dates: Breaking your fast with dates is a must, and they are rich in natural sugars.
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Rooh Afza or Juices: Pakistani household stable is Roof Afza along with juices.
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Mineral Water & Electrolytes: Quick rehydration right after Iftar is a must.
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2. Main Meal Ingredients
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Vegetables & Frozen Foods: Quick-prepped sides like peas or frozen vegetables.
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Vermicelli & Rice: Great for kheer and other Ramadan favourites.
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Dry Fruits & Nuts: A smart addition for energy and balanced micronutrient diet.
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3. Treats & Snacks
Ramadan iftar spreads are where the whole family gathers, which means its also about comfort and connection. Having chocolates & biscuits to light snacks for sweet and savoury options to balance nutrition and celebration is a good idea.
Quick Ramadan Shopping Tips
Plan weekly and shop smart: Prepare your Ramadan grocery list in advance to avoid last-minute rushes and overbuying.
Mix Nutrition & Tradition: All our tradaitonal desi food during Ramadan can be unhealthy, however to combat it, you should combine hydration, protein, and complex carbs for balanced meals.
Use Pre-packed Hampers: Consider Ramadan hampers for simplified shopping and gifting, which are available at Springs through out the month.
Shop Ramadan Essentials Online
Make your Ramadan pantry complete with top-rated essentials available at Springs, from sahoor staples to iftar favourites and everything in between.