[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-405248-105":3,"doc-detail-405248-en":81,"detail-sidebar-cat-0-en-105":98},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":74,"head_meta":76,"extra_data":78,"updated_unix":80},105,"en","zarahs-now-or-never-ramadan-meal-fitness-plan-day-by-day-schedule","ZARAH'S NOW or NEVER Ramadan Meal & Fitness Plan - Day-by-Day Schedule","","ZARAH'S NOW or NEVER Ramadan Meal & Fitness Plan provides a structured 21-day schedule for Ramadan eating and exercise. Each day specifies iftar, snack, suhur, and a ZR30 total body workout followed by a post-workout drink such as smoothies, protein shakes, or carrot juice. Meals emphasize balanced portions with lean proteins, salads, vegetables, and fruit, paired with herbal tea and water, plus optional healthy additions like nuts, yogurt, oats, and lentils to support variety while maintaining a consistent routine.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/document/","Document",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/document/healthcare/","Healthcare",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/document/zarahs-now-or-never-ramadan-meal-fitness-plan-day-by-day-schedule/405248/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/zarahs-now-or-never-ramadan-meal-fitness-plan-day-by-day-schedule/405248.png","ImageObject",300,407,{"name":42,"@type":43},"OmBimo","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-10-30","2026-09-28",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",8,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"What does the plan include each day besides meals?","Question",{"text":63,"@type":64},"Each day includes an exercise section labeled “ZR30 Total body workout,” with a specified post-workout drink such as a protein shake, smoothie, or carrot juice.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"How are iftar and suhur organized in the schedule?",{"text":68,"@type":64},"For every day, iftar lists specific foods and drinks, and suhur lists separate morning meal components, including water, oatmeal or yogurt-based options, and optional add-ins like dates or blueberries.",{"name":70,"@type":61,"acceptedAnswer":71},"Does the plan allow variety in snacks and meal ingredients?",{"text":72,"@type":64},"Yes. Snack choices vary by day (e.g., green tea with fruit, yogurt with granola or nuts, roasted chickpeas), and iftar options alternate between chicken, fish, lentils, salads, and vegetable-based dishes.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},405248,1790921777,{"code":4,"msg":82,"data":83},"success",{"doc_id":79,"user_id":84,"nickname":42,"user_avatar":85,"doc_module":4,"category_id":86,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":87,"file_id":88,"file_url":89,"file_type":90,"file_size":91,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":33,"language":92,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":93,"faqs":94,"seo_title":95,"seo_description":12,"update_tm":96,"read_time":97,"preview_page_count":4},962090893581,"https://ap-avatar.wpscdn.com/davatar_276721f389ce27ea32af1340a28f341c",7,"ZARAH'S  \nNOW  \nor  \nNEVER  \nRAMADAN meal & fitness PLAN  \n|  | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |\n| --- | --- | --- | --- | --- | --- | --- | --- |\n| IFTAR | 3 dates with 2 glasses of water\u003Cbr>1 grilled chicken breast fillet\u003Cbr>3 cups of your favorite salad A handful of nuts\u003Cbr>A cup of preferred tea/coffee | 3 dates with 2 glasses of water\u003Cbr>2 Grilled Tilapia fillets\u003Cbr>2 cups steamed mixed vegetables (e.g. sweet peas, corn, carrots)\u003Cbr>A cup of preferred tea/coffee | 3 dates with 2 glasses of water\u003Cbr>Chicken with lemon roasted vegetables1\u003Cbr>A cup of preferred tea/coffee | 3 dates with 2 glasses of water Grilled chicken salad2\u003Cbr>A cup of mint tea | 3 dates with 2 glasses of water Grilled tuna steak with salsa3 A cup of apple cinnamon tea | 3 dates with 2 glasses of water Basil and bulgur salad4 A cup of preferred tea/coffee | 3 dates with 2 glasses of water\u003Cbr>Cracked wheat grilled zucchini salad5\u003Cbr>A cup of preferred tea/coffee |\n| EXERCISE | ZR30 Total body workout. After workout: A protein shake or smoothie | ZR30 Total body workout After workout: A glass of smoothie | ZR30 Total body workout After workout: A protein shake | ZR30 Total body workout After workout: A glass of carrot juice | ZR30 Total body workout After workout: A smoothie | ZR30 Total body workout\u003Cbr>After workout: A protein shake. | ZR30 Total body Workout After workout: 2 cups of carrot juice with a handful of almonds |\n| SNACK | 2 cups of green tea, followed by\u003Cbr>1 whole papaya | Watermelon | 2 cups of green tea Yogurt with Granola/Muesli chunks | 2 cups of green tea\u003Cbr>1 banana sliced in half, with walnuts, cinnamon, and honey, baked for 15 minutes | 2 cups of green tea\u003Cbr>A bowl of fat free Greek yogurt, topped with crushed walnuts. | 2 cups of green tea\u003Cbr>1 apple and 1 pear | 2 cups of green tea Carrots dipped in fresh guacamole |\n| SUHUR | 2 glasses of water\u003Cbr>1 cup of oatmeal cooked in 2 cups fat free milk, topped with\u003Cbr>1 sliced banana, and 1 chopped date (optional) . | 2 glasses of water\u003Cbr>1 date\u003Cbr>2 boiled eggs with sautéed baby spinach. | 2 glasses of water\u003Cbr>1 cup of oatmeal cooked in 2 cups fat free milk, topped with\u003Cbr>1 sliced banana, and 1 chopped date (optional) . | 1 large date and a large smoothie | 2 glasses of water\u003Cbr>1 cup of oatmeal cooked in 2 cups fat free milk, topped with blueberries. | 2 glasses of water\u003Cbr>3 cups of fat free Greek yogurt topped with walnuts, raisins, and crushed granola/muesli. | 2 glasses of water\u003Cbr>1 large date with a smoothie |\n|  | Day 8 | Day 9 | Day 10 | Day 11 | Day 12 | Day 13 | Day 14 |\n| IFTAR | 3 dates with 2 glasses of water\u003Cbr>Kale and quinoa salad with black beans6\u003Cbr>A cup of herbal tea | 3 dates with 2 glasses of water\u003Cbr>Bean salad with za’tar7 A cup of preferred tea/coffee | 3 dates with 2 glasses of water Spicy kasha vegetable salad8 A cup of mint tea | 3 dates with 2 glasses of water Oats and lentil haleem9 A cup of preferred tea/coffee | 3 dates with 2 glasses of water Chicken with beans and nuts A cup of mint tea | 3 dates with 2 glasses of water 2 Grilled Chicken shish kebabs, with a salad of cucumbers, tomatoes, carrots, and baby spinach sprinkled with lemon juice.\u003Cbr>A handful of mixed nuts A cup of preferred tea/coffee | 3 dates with 2 glasses of water\u003Cbr>Grilled Chicken with Beans and Nuts10\u003Cbr>A cup of mint tea |\n| EXERCISE | ZR30 Total Body Workout After workout: A smoothie | ZR30 Total Body Workout\u003Cbr>After workout: A protein shake. | ZR30 Total Body Workout After workout: A glass of carrot juice and a handful of walnuts | ZR30 Total Body Workout After Workout: A protein shake or smoothie | ZR30 Total Body Workout After workout: A smoothie | ZR30 Total Body workout After workout: A protein shake | ZR30 Total Body Workout After workout: A glass of carrot juice |\n| SNACK | 2 cups of green tea\u003Cbr>Mixed nuts with 2 cups of fat free Greek yogurt | 2 cups of green tea\u003Cbr>1 banana with a handful of nuts | 2 cups of green tea\u003Cbr>2 cups of mixed fruits | 2","cbCaip9W5O4J8CJr","https://ap.wps.com/l/cbCaip9W5O4J8CJr","pdf",792845,"English","# Day 1-7\n## Iftar\n## Exercise\n## Snack\n## Suhur\n# Day 8-14\n## Iftar\n## Exercise\n## Snack\n## Suhur\n# Day 15-21\n## Iftar\n## Exercise\n## Snack\n## Suhur","[{\"question\":\"What does the plan include each day besides meals?\",\"answer\":\"Each day includes an exercise section labeled “ZR30 Total body workout,” with a specified post-workout drink such as a protein shake, smoothie, or carrot juice.\"},{\"question\":\"How are iftar and suhur organized in the schedule?\",\"answer\":\"For every day, iftar lists specific foods and drinks, and suhur lists separate morning meal components, including water, oatmeal or yogurt-based options, and optional add-ins like dates or blueberries.\"},{\"question\":\"Does the plan allow variety in snacks and meal ingredients?\",\"answer\":\"Yes. Snack choices vary by day (e.g., green tea with fruit, yogurt with granola or nuts, roasted chickpeas), and iftar options alternate between chicken, fish, lentils, salads, and vegetable-based dishes.\"}]","ZARAH'S NOW or NEVER Ramadan Meal & Fitness Plan - Day-by-Day Schedule | PDF",1790555810,10,{"code":4,"msg":82,"data":99},[100,104,108,112,117,122,125,129,134,137,140],{"id":22,"doc_module":4,"doc_module_name":25,"category_name":101,"show_sort_weight":102,"slug":103},"Story & Novel",90,"story-novel",{"id":26,"doc_module":4,"doc_module_name":25,"category_name":105,"show_sort_weight":106,"slug":107},"Literature",80,"literature",{"id":33,"doc_module":4,"doc_module_name":25,"category_name":109,"show_sort_weight":110,"slug":111},"Exam",70,"exam",{"id":113,"doc_module":4,"doc_module_name":25,"category_name":114,"show_sort_weight":115,"slug":116},5,"Comic",60,"comic",{"id":118,"doc_module":4,"doc_module_name":25,"category_name":119,"show_sort_weight":120,"slug":121},6,"Technology",50,"technology",{"id":86,"doc_module":4,"doc_module_name":25,"category_name":29,"show_sort_weight":123,"slug":124},40,"healthcare",{"id":55,"doc_module":4,"doc_module_name":25,"category_name":126,"show_sort_weight":127,"slug":128},"Research & Report",30,"research-report",{"id":130,"doc_module":4,"doc_module_name":25,"category_name":131,"show_sort_weight":132,"slug":133},9,"Religion & Spirituality",20,"religion-spirituality",{"id":132,"doc_module":4,"doc_module_name":25,"category_name":135,"show_sort_weight":132,"slug":136},"World Cup","world-cup",{"id":97,"doc_module":4,"doc_module_name":25,"category_name":138,"show_sort_weight":97,"slug":139},"Lifestyle","lifestyle",{"id":141,"doc_module":4,"doc_module_name":25,"category_name":142,"show_sort_weight":113,"slug":143},19,"General","general"]