High-Protein Suhoor Recipe for Sustained Energy During Ramadan

Savoury Soto Oatmeal for Women in Perimenopause and Menopause

Ramadan invites us to slow down, reflect, and move through the day with intention.

But for many women navigating perimenopause or menopause, fasting can feel different than it once did.

Energy may drop earlier in the day.
Sleep might feel lighter.
Blood sugar fluctuations can become more noticeable during fasting hours.

These changes are not unusual. Hormonal shifts during midlife can influence metabolism, energy regulation, and how the body responds to food.

That’s why Suhoor — the pre-dawn meal — plays an important role during Ramadan.

The right Suhoor meal can help sustain energy, stabilize blood sugar, and support muscle health throughout the fasting day.

For this Ramadan season, Richita Mirchandani, RNUTR, Magnolia Women’s Nutrition Specialist shares a nourishing Suhoor recipe designed to support fasting women in midlife.

Why Protein at Suhoor Matters During Perimenopause

During perimenopause and menopause, hormonal changes can gradually affect:

• Muscle mass

• Blood sugar regulation

• Metabolism

• Energy stability

A Suhoor meal that includes protein, fiber, and slow-digesting carbohydrates can help sustain energy levels throughout the fasting day.

This savoury oatmeal recipe provides exactly that balance.

Instead of the typical sweet oatmeal, this dish is inspired by the comforting flavours of Indonesian soto, making it a satisfying and culturally familiar option for Suhoor.

Savoury Soto Oatmeal (Suhoor Recipe)

This warm bowl combines oats, spices, vegetables, and protein to create a nourishing meal before fasting begins.

Ingredients

• 2–3 tablespoons rolled oats

• Water for cooking

• 1–2 cloves garlic

• 1 teaspoon turmeric powder

• 1 teaspoon coriander powder

• 2–3 lime leaves (daun jeruk)

• 1 lemongrass stalk

• Salt and pepper

• 2 eggs or ½ block tofu

• A handful of spinach or vegetables

• 1 tablespoon olive oil

Method

1. Heat olive oil in a pan over medium heat.

2. Add garlic, lime leaves, turmeric, coriander powder, and lemongrass. Sauté until fragrant.

3. Add water and mix well.

4. Stir in rolled oats and cook until soft.

5. Add eggs or tofu, vegetables, salt, and pepper.

6. Cook until everything is well combined.

7. Finish with a squeeze of lime if desired.

Serve warm before fasting begins.

Richita’s Nutrition Tip

For women who need extra protein to support energy and muscle health, Richita recommends adjusting the protein portion:

• 2 whole eggs + 4 egg whites, or

• 2 eggs + 100g tofu

Protein can help stabilize energy during fasting hours and support muscle maintenance, which becomes increasingly important during hormonal transitions.

Nourishment for the Day Ahead

A balanced Suhoor meal can make a meaningful difference in how the body feels throughout Ramadan.

Warm, protein-rich meals like this savoury oatmeal can help support:

• Sustained energy

• Stable blood sugar

• Muscle health during fasting

And when it comes time to break your fast, nourishing your body continues to matter.

👉 Looking for a gentle, protein-rich meal to break your fast?
Read our companion recipe: Healthy Iftar Recipe: Indian-Spiced Scrambled Tofu for Ramadan.

Perimenopause and menopause are natural transitions in a woman’s life, yet many women navigate this stage without the information or support they deserve.

Through education, nutrition guidance, and compassionate care, Magnolia Collective aims to support women through every stage of their midlife health journey.

Ramadan is a time to nourish not only the spirit, but the body as well.

From all of us at Magnolia Collective,

Ramadan Mubarak.