The world is operating at ever-quickening pace and maintaining high quality nutrition, especially as a Muslim, can be challenging. Not only do we have to be confident in the sources of our halal food and its halal preparation, but trying to find healthy meals that satisfy our dietary preferences can be tough.
We've decided to tackle this problem head on. In this post, we'll create your weekly meal diet plans to help you hit your health goals with food ideas for weight loss through to muscle building. Better yet, these diet plans involve minimal meal prep time, saving you precious hours in a busy week.
And to top it off, we'll suggest fresh ingredients so you can be sure you're giving your mind and body the wholesome foods it needs.
1. Halal diet plan for weight loss 📉
Shifting stubborn weight, especially as we get older, can feel like an insurmountable challenge with the amount of unhealthy fast foods available to us on our favourite apps or halal meal delivery services.
But losing weight doesn't only have to be about personal trainers and low calorie meals. If it's your first time creating a plan for dropping pounds then here's a week-long halal diet plan to help get you started:
Monday 🗓
Breakfast
Scrambled egg whites with spinach and tomatoes, served with a side of whole wheat toast
Lunch
Grilled halal chicken breast salad with mixed greens, cucumbers, cherry tomatoes, and a light lemon vinaigrette
Dinner
Baked salmon with roasted asparagus and quinoa
Tuesday 🗓
Breakfast
Overnight oats made with rolled oats, almond milk, chia seeds, and topped with fresh berries and a sprinkle of nuts
Lunch
Chickpea and vegetable stir-fry with a side of brown rice
Dinner
Grilled halal chicken breast with steamed broccoli and sweet potato wedges
Wednesday 🗓
Breakfast
Greek yogurt topped with sliced bananas, a drizzle of honey, and a handful of granola
Lunch
Lentil soup served with a side of mixed green salad
Dinner
Baked halal chicken thigh with roasted Brussels sprouts and a quinoa pilaf
Thursday 🗓
Breakfast
Avocado toast on whole grain bread, topped with sliced tomatoes and a sprinkle of black pepper
Lunch
Grilled shrimp skewers with a side of steamed quinoa and grilled zucchini
Dinner
Vegetable curry with tofu served over brown rice
Friday 🗓
Breakfast
Spinach and mushroom omelet made with egg whites, served with a side of whole wheat toast
Lunch
Quinoa and black bean salad with diced bell peppers, corn, and a lime-cilantro dressing
Dinner
Grilled beef kebabs with a side of grilled eggplant and a mixed green salad
Saturday 🗓
Breakfast
Smoothie made with coconut milk, spinach, banana, and a scoop of protein powder
Lunch
Baked falafel with whole wheat pita bread, hummus, and a side of tabbouleh salad
Dinner
Grilled fish fillet with roasted cauliflower and wild rice
Sunday 🗓
Breakfast
Vegetable and tofu scramble with a side of whole wheat toast
Lunch
Grilled chicken breast wrap with whole wheat tortilla, avocado, lettuce, and a light yogurt sauce
Dinner
Baked cod with steamed asparagus and a quinoa and roasted vegetable medley
This meal plan is all about maintaining regular portion size throughout the day. We've tried to minimise dairy products so meals have a low calorie content, and have used halal meat wherever possible. That means sipping on black coffees only for all you coffee lovers!
2. Halal diet plan for muscle growth 💪
If you're a hardcore gym goer, lifting weights a few times a week and wanting to clean bulk, then one of the hardest things can be getting enough quality calories that are protein rich.
Being on a halal diet can make this even more difficult, particularly if you live in a Western country which has supermarket-ready meat not fit for halal consumption under Islamic law.
Here is a 7-day meal plan with the primary goal of muscle building ranging from protein-rich morning meals to filling lunch ideas:
Monday 🗓
Breakfast
Protein-packed omelet made with egg whites, spinach, mushrooms, and a side of whole wheat toast
Lunch
Grilled halal chicken breast salad with mixed greens, cherry tomatoes, cucumbers, and a light balsamic vinaigrette
Dinner
Grilled halal beef kebabs with a side of quinoa and roasted vegetables
Tuesday 🗓
Breakfast
High-protein Greek yogurt bowl topped with sliced almonds, chia seeds, fresh berries, and a drizzle of honey
Lunch
Tuna salad made with canned tuna, Greek yogurt, diced bell peppers, and a squeeze of lemon, served on whole wheat bread
Dinner
Grilled salmon fillet with roasted Brussels sprouts and a side of lentils
Wednesday 🗓
Breakfast
Protein smoothie bowl made with almond milk, banana, spinach, protein powder, and topped with granola, sliced bananas, and a sprinkle of nuts
Lunch
Grilled halal chicken wrap with whole wheat tortilla, avocado, mixed greens, and a light yogurt sauce
Dinner
Baked halal turkey meatballs with zucchini noodles and a tomato-based sauce
Thursday 🗓
Breakfast
Scrambled egg whites with diced lean halal turkey or chicken breast, mixed vegetables, and a side of whole grain toast
Lunch
Grilled shrimp salad with mixed greens, cherry tomatoes, cucumbers, boiled eggs, and a tangy vinaigrette dressing
Dinner
Baked halal chicken breast with roasted cauliflower and quinoa
Friday 🗓
Breakfast
Protein pancakes made with oats, egg whites, mashed bananas, and a scoop of protein powder, topped with Greek yogurt and fresh berries
Lunch
Quinoa and black bean salad with grilled chicken breast, diced bell peppers, corn, and a lime-cilantro dressing
Dinner
Grilled beef steak with steamed broccoli and a side of sweet potato mash
Saturday 🗓
Breakfast
Egg white and vegetable frittata loaded with lean halal turkey or chicken breast, spinach, mushrooms, and a side of whole wheat toast
Lunch
Lentil soup with a side of mixed green salad topped with grilled shrimp or tofu for additional protein
Dinner
Baked cod with roasted asparagus and a quinoa and roasted vegetable medley
Sunday 🗓
Breakfast
Cottage cheese topped with sliced peaches, a sprinkle of almonds, and a drizzle of honey, served with a side of hard-boiled eggs
Lunch
Halal jerk chicken with roasted cauliflower and a side of quinoa
Dinner
Grilled fish fillet with steamed broccoli and a wild rice and chickpea pilaf
The above delicious halal meals also contain a high variety of fresh ingredients like fruits, veggies, nuts and meats, the latter of which can be extremely high in protein according to expert nutritionists.
3. Delicious halal diet plan for great taste 🤤
If the phrase 'diet plan' fills you with fear and you get PTSD remembering all those tupperwares filled with overdone chicken and wilted broccoli then this halal meal plan is for you!
Whilst some ready-to-buy meal kits can taste bland and if you're trying to look after your weight, you might need to stay away from tasty sauces, this meal plan lets you live a little. This week's worth of meals still contain healthy fats and adequate protein so you can maintain a healthy diet:
Monday 🗓
Breakfast
Shakshuka - a Middle Eastern dish consisting of poached eggs in a flavorful tomato and bell pepper sauce, spiced with cumin, paprika, and fresh herbs. Serve with warm pita bread
Lunch
Grilled chicken shawarma wrap with a variety of toppings such as pickled vegetables, tahini sauce, and fresh herbs. Serve with a side of crispy roasted potatoes
Dinner
Moroccan-spiced grilled lamb chops served with couscous salad loaded with chopped tomatoes, cucumbers, parsley, mint, and a tangy lemon dressing
Tuesday 🗓
Breakfast
Fluffy buttermilk pancakes topped with a generous drizzle of pure maple syrup, sliced bananas, and a sprinkle of toasted nuts
Lunch
Creamy roasted red pepper and feta cheese pasta with grilled chicken. Add a touch of garlic and a pinch of red pepper flakes for extra flavour
Dinner
Fragrant and spicy chicken biryani with basmati rice, tender chicken, aromatic spices, and caramelized onions. Serve with cooling raita and a side of mixed greens
Wednesday 🗓
Breakfast
Avocado toast with a twist - top whole grain toast with smashed avocado, crumbled feta cheese, cherry tomatoes, fresh basil leaves, and a squeeze of lemon juice
Lunch
Grilled shrimp or tofu tacos with homemade salsa, crunchy slaw, and creamy avocado-lime sauce. Serve with a side of black beans
Dinner
Thai chicken coconut curry with a medley of vegetables, simmered in a rich and creamy coconut milk-based sauce. Serve over jasmine rice
Thursday 🗓
Breakfast
Creamy and refreshing mango and coconut chia pudding topped with toasted coconut flakes and a sprinkle of chopped pistachios
Lunch
Greek-style grilled chicken souvlaki with a tangy tzatziki sauce, served in warm pita bread alongside a Greek salad loaded with juicy tomatoes, cucumbers, olives, and feta cheese
Dinner
Spicy Cajun salmon with roasted sweet potatoes and a side of sautéed garlic spinach
Friday 🗓
Breakfast
Fluffy scrambled eggs with sautéed mushrooms, spinach, and melted Swiss cheese, served with a side of toasted whole grain bread
Lunch
Fresh and vibrant Vietnamese vermicelli noodle salad with grilled lemongrass chicken, fresh herbs, shredded lettuce, pickled carrots, and a zesty lime dressing
Dinner
Flavourful beef kofta kebabs with a Middle Eastern-inspired bulgur pilaf and a side of grilled vegetables
Saturday 🗓
Breakfast
French toast made with brioche bread, dipped in a cinnamon-spiced egg mixture, and served with a dollop of whipped cream, fresh berries, and a drizzle of chocolate sauce
Lunch
Caprese salad with ripe tomatoes, fresh mozzarella cheese, and basil leaves, drizzled with extra virgin olive oil and balsamic glaze. Serve with crusty bread
Dinner
Tender grilled teriyaki chicken with a side of sesame ginger broccoli and steamed jasmine rice
Sunday 🗓
Breakfast
Fluffy spinach and feta cheese omelet served with a side of crispy hash browns and fresh fruit
Lunch
Middle Eastern mezze platter featuring a variety of small dishes such as hummus, baba ganoush, tabbouleh, falafel, stuffed grape leaves, and warm pita bread
Dinner
Juicy grilled steak with chimichurri sauce, roasted garlic mashed potatoes, and grilled asparagus
These delicious meals use halal ingredients but take them to their limit, with minimal artificial ingredients. Be prepared to spend a little longer in the kitchen (these require more, not less time to cook up) but your tastebuds will thank you!
4. Halal diet plan for weight management ⚖️
There are times where we're not looking to build muscle but we're also not necessarily wanting to lose weight. When your body is in maintenance mode, the goal is to consume the same number of calories that are spent by our bodies to survive.
To be neither in calorie surplus nor deficit, we need to create healthy meal plans that allow us to maintain weight while also satisfying our Islamic religious requirement.
Here are some ideas for the week that you can draw inspiration from today:
Monday 🗓
Breakfast
Greek yogurt parfait with layers of yogurt, granola, and fresh mixed berries
Lunch
Grilled chicken or tofu salad with mixed greens, cherry tomatoes, cucumbers, chickpeas, and a light vinaigrette dressing
Dinner
Baked salmon fillet with quinoa pilaf and roasted vegetables (zucchini, bell peppers, and carrots)
Tuesday 🗓
Breakfast
Scrambled eggs with spinach, tomatoes, and whole grain toast on the side
Lunch
Lentil soup with a side of whole wheat pita bread and a mixed green salad
Dinner
Grilled beef or vegetable kebabs served with brown rice and a side of hummus and cucumber yogurt sauce
Wednesday 🗓
Breakfast
Smoothie made with coconut milk, banana, spinach, protein powder, and a spoonful of peanut butter
Lunch
Whole grain wrap filled with grilled chicken, avocado slices, lettuce, and a light dressing, served with a side of carrot sticks
Dinner
Stir-fried tofu or shrimp with broccoli, bell peppers, and snap peas, served over quinoa
Thursday 🗓
Breakfast
Oatmeal topped with sliced bananas, a sprinkle of cinnamon, and a handful of almonds
Lunch
Grilled fish fillet with a side of sweet potato mash and steamed green beans
Dinner
Baked chicken breast with a side of roasted Brussels sprouts and a quinoa salad with diced cucumber and tomatoes
Friday 🗓
Breakfast
Avocado toast on whole grain bread, topped with a poached egg and a drizzle of olive oil
Lunch
Chickpea and vegetable curry served with brown rice
Dinner
Grilled shrimp or tofu with a side of couscous and a mixed green salad
Saturday 🗓
Breakfast
Spinach and mushroom omelet made with egg whites, served with a side of whole grain toast
Lunch
Quinoa and black bean salad with diced bell peppers, corn, and a light lime-cilantro dressing
Dinner
Baked cod with a side of roasted asparagus and a quinoa and roasted vegetable medley
Sunday 🗓
Breakfast
Whole grain pancakes topped with sliced strawberries and a dollop of Greek yogurt
Lunch
Grilled chicken or vegetable stir-fry with a variety of colorful vegetables and served over brown rice
Dinner
Vegetable and tofu or chicken stir-fry with a flavorful sauce, served with whole wheat noodles
5. Halal diet plan for vegans 🌿
Even though Muslims are permitted to eat meat, some Muslims follow a vegan diet (which is also halal) due to health concerns or a temporary meat detox.
Finding a week-long diet plan which doesn't include any fish, meat, eggs or dairy can be tricky despite the wealth of information online. Here's a Monday through Sunday plan that won't take up too much time:
Monday 🗓
Breakfast
Overnight oats made with almond milk, chia seeds, and topped with sliced bananas, berries, and a sprinkle of nuts
Lunch
Chickpea salad with mixed greens, cherry tomatoes, cucumber, red onion, and a tangy lemon-tahini dressing
Dinner
Lentil and vegetable curry served with brown rice and a side of steamed broccoli
Tuesday 🗓
Breakfast
Smoothie bowl made with frozen mixed berries, spinach, almond milk, and topped with granola, coconut flakes, and sliced fruits
Lunch
Quinoa and black bean stuffed bell peppers served with a side of mixed greens
Dinner
Spaghetti with marinara sauce made with roasted vegetables and topped with vegan meatballs or tofu crumbles
Wednesday 🗓
Breakfast
Toasted whole grain bread topped with mashed avocado, sliced tomatoes, and a sprinkle of everything bagel seasoning
Lunch
Vegan sushi rolls filled with avocado, cucumber, carrot, and tofu, served with soy sauce and pickled ginger
Dinner
Chickpea and vegetable stir-fry with a flavorful sauce, served over brown rice or quinoa
Thursday 🗓
Breakfast
Vegan tofu scramble with sautéed vegetables, such as bell peppers, onions, and spinach, served with whole wheat toast
Lunch
Vegan lentil soup with a side of mixed green salad and a slice of crusty bread
Dinner
Baked falafel served in pita bread with hummus, tahini sauce, and a variety of fresh vegetables
Friday 🗓
Breakfast
Protein pancakes made with mashed banana, almond milk, and a scoop of plant-based protein powder, topped with sliced fruits and a drizzle of maple syrup
Lunch
Buddha bowl with a base of quinoa or brown rice, topped with roasted sweet potatoes, steamed broccoli, chickpeas, and a tahini dressing
Dinner
Mushroom and vegetable stir-fry with a savory soy-based sauce, served over noodles or rice
Saturday 🗓
Breakfast
Breakfast burrito filled with scrambled tofu, black beans, avocado, and salsa, wrapped in a whole wheat tortilla
Lunch
Mediterranean salad with mixed greens, cherry tomatoes, cucumber, olives, and a lemon-herb dressing, served with grilled pita bread
Dinner
Roasted vegetable and chickpea tagine served with couscous and a side of steamed kale
Sunday 🗓
Breakfast
Banana and walnut muffins with a side of fresh fruit
Lunch
Lentil and vegetable stew served with a slice of crusty bread
Dinner
Thai green curry with tofu and a variety of vegetables, served with brown rice
