Day 16: Ramadan on a Calorie Deficit
Iftar
Starter: Aubergine Chips with Tzatziki (~150 kcal per serving)
* Ingredients (Per Serving ~150 kcal)
* For the Aubergine Chips:
* 1 medium aubergine, sliced into thin rounds (~35 kcal)
* Salt (to draw out moisture)
* Olive oil spray (optional, for extra crispiness, ~10 kcal)
* For the Tzatziki Sauce:
* 1 cup Greek yogurt (~100 kcal)
* ½ cucumber, grated & excess water squeezed out (~5 kcal)
* 1-2 garlic cloves, minced (~5 kcal)
* 1 tbsp fresh dill, chopped (optional, ~2 kcal)
* 1 tbsp lemon juice (~4 kcal)
* Salt & black pepper to taste
* Instructions:Prepare the Aubergine Chips:
1. Preheat oven to 175°C (350°F).
2. Slice aubergine into thin 1/8-inch rounds.
3. Lay slices on a paper towel, sprinkle with salt, and let sit for 10 minutes to draw out moisture.
4. Pat dry, then arrange on a baking sheet lined with parchment paper.
5. Lightly spray with olive oil and bake for 15-20 minutes, flipping halfway, until golden brown & crispy.
* Prepare the Tzatziki Sauce:
1. In a bowl, mix Greek yogurt, grated cucumber, minced garlic, dill, lemon juice, salt, and pepper.
2. Refrigerate for at least 10 minutes before serving.
Main: Low-Calorie Pizza Wraps (~346 kcal per pizza)
* Ingredients (Per Pizza ~346 kcal):
* 1 low-carb tortilla wrap (~80 kcal)
* 2 tbsp tomato paste (~15 kcal)
* 70g light mozzarella, shredded (~140 kcal)
* 30g chicken breast, cooked & sliced (~50 kcal)
* A few slices of red onion (~5 kcal)
* ½ fresh jalapeño, sliced (~5 kcal)
* 1 tbsp Italian mixed herbs (~2 kcal)
* 1 tbsp BBQ sauce (original, ~50 kcal)
* Instructions:
1. Preheat oven or air fryer to 200°C (400°F).
2. Spread tomato paste evenly over the tortilla wrap.
3. Sprinkle with light mozzarella, then top with chicken, red onion, and jalapeño slices.
4. Season with Italian mixed herbs.
5. Drizzle with BBQ sauce for extra flavor.
6. Bake for 8-10 minutes until crispy and golden.
Dessert: Low-Calorie Lemon Cake (~109 kcal per slice) — recipe by TT Mattsfitchef
* Ingredients (Per Serving ~109 kcal, Makes 6 Slices):
* 1 cup Greek yogurt (~220 kcal total, ~37 kcal per slice)
* 1 large egg (~70 kcal total, ~12 kcal per slice)
* â…“ cup cornstarch (~100 kcal total, ~17 kcal per slice)
* â…“ cup vanilla protein powder (or replace with 2 tbsp cornstarch, ~100 kcal total, ~17 kcal per slice)
* 3-4 tbsp maple syrup or honey (~60 kcal total, ~10 kcal per slice)
* 3 tbsp freshly squeezed lemon juice (from ½ lemon, ~5 kcal total, ~1 kcal per slice)
* 1 tsp vanilla extract (~5 kcal total, ~1 kcal per slice)
* Healthy Frosting:
* ¼ cup Greek yogurt (~50 kcal total, ~8 kcal per slice)
* 2 tbsp cream cheese, low-fat or full-fat (~40 kcal total, ~7 kcal per slice)
* 1-2 tbsp maple syrup, to taste (~30 kcal total, ~5 kcal per slice)
* ½ tsp vanilla extract (~5 kcal total, ~1 kcal per slice)
* Full Recipe Link: Healthy Lemon Cake by Mattsfitchef
Suhoor
Low-Calorie Chocolate Chip Baked Oats (~350 kcal)
* Ingredients (Per Serving ~350 kcal):
* 40g oats (~150 kcal)
* 1 egg (~70 kcal)
* 100g Greek yogurt (~50 kcal)
* 1 tsp baking powder (~0 kcal)
* 1 tsp vanilla essence (~5 kcal)
* 10g dark chocolate chips (~75 kcal)
* Instructions:
1. Preheat oven to 180°C (350°F).
2. In a bowl, whisk together egg, Greek yogurt, vanilla essence, and baking powder.
3. Stir in oats and chocolate chips.
4. Pour mixture into a small oven-safe dish.
5. Bake for 12-15 minutes until golden brown.
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