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There are at least a thousand myths and facts that surround nutrition and diet. And when it comes to these two, everyone seems to have an opinion of their own. 

While some say that all carbs are bad for you, others are completely in favor of eating the good carbs. While for some fats are a complete no no, others say eating fats is very beneficial for amazing skin and hair. And this list of contradictions can go on and on. 

If you listen to all of this at the same time, you might feel your head spinning and losing your mind. You might feel completely confused thinking ‘who do I actually listen to?’

Well, that’s why you have Sunnah- the best health advice from the Prophet. Sunnah doesn’t just guide you on eating healthy but also on staying mentally and physically fit, keeping diseases away and feeling great about yourself. The Sunnah foods or the foods that Prophet Muhammad liked and ate need to be a part of your everyday life.

Here, we will talk about the general guide and rules for healthy eating as per Sunnah. While you obviously do not need to follow each and everything as mentioned, try to start with one and then follow as many as you can.

So, without any more delay, let us get to know what Sunnah foods a healthy Muslim usually eats.

Ultimate Guide to Sunnah Foods & Healthy Eating

We will take a look at the right food combinations for each meal and the benefits the food has.

Sunnah Foods to Have in the Morning

Foods to have: Lemon/ vinegar and honey on an empty stomach

  • Have a glass of warm water with either half or one freshly squeezed lemon and 1 teaspoon of honey.
  • Or you can also dilute a spoonful or two of vinegar/ apple cider vinegar in a glass of water with a teaspoon of honey.

After you have it, wait at least for half an hour and let the Sunnah foods detoxify and cleanse your body.

Its Health benefits: Having the above Sunnah foods on an empty stomach are known to aid in weight loss, completely detoxify your body, aid in digestion, prevent kidney stones and a lot more.

Honey holds a lot of importance in the Quran as well as in many Prophetic narrations. The Prophet himself loved drinking honey and has recommended its intake for several ailments.

Sunnah Foods to Have for the Breakfast

Foods to have: Barley, oatmeal, milk, black seed/ kalonji

  • Have a glass or two of water about 10 minutes before your breakfast.
  • For your breakfast, you can have any of the following

– Omelette with vegetables

– Barley porridge with dry fruits added to it

– Oatmeal along with milk

– Muesli along with milk

– A brown bread sandwich with black seed/ kalonji

  • You can have one cup of either tea or coffee along with your breakfast.

Its Health Benefits: Barley helps with weight loss, is a high source of fiber, lowers cholesterol, improves digestion and protects against heart diseases. Oats, too, lower cholesterol, are rich in antioxidants, help control blood sugar level and promote weight loss. Whereas, milk is a rich source of calcium, protein, vitamin D, phosphorus and potassium. Black seed is packed with antioxidants, boosts immunity, is good for digestive health and has anticancer properties.

Aisha has said that whenever a member of the Prophet’s family fell sick, he would order barley soup to be made for and fed to that person. Milk too, finds its mention in the Quran which says that in the description of paradise, there are rivers of milk whose taste never changes.

Sunnah Foods to Have in the Mid-Morning/ Afternoon

While the mid-morning/ afternoon meal is optional, it is a good time to have some fruits and dry fruits.

Foods to have: Cucumber, watermelon, olives, dates

  • You can have a bowl of yogurt with some seasonal fruits.
  • A cup of green tea with a few dates.
  • Watermelon and dates.
  • Cucumbers with dates.
  • A small bowl with dry fruits and nuts.

Its Health Benefits: Seasonal fruits are a rich source of several vitamins and minerals, giving you a boost of health. Dry fruits and nuts are good for the heart, brain, digestive system and boost your immunity.

In Abu Dawood and At-Tirmidhi, it is narrated that the Prophet used to eat watermelon along with dates. In Surah al-An’am and Surah An-Nahl, the date palm and its ripe fruits and grapes and fruits of all kinds find its mention.

Sunnah Foods to Have for Lunch and Dinner

Foods to have: Vegetables, meat, vinegar

  • It is suggested that you have a glass or two of water about 10 minutes before your meals.
  • Have a fresh salad with some vinegar in your lunch and dinner.
  • As per Sunnah, you need to eat wholesome foods in your meals.
  • Give preference to vegetables over meat and have them everyday while you should have meat 3 to 4 times a week. 
  • Have more organic bird meat and chicken, fish and other seafood and lesser red meat.
  • Eat a lot of protein like nuts, beans, lentils, green peas etc.
  • Have lesser carbohydrates like white rice, potatoes etc.
  • Make use of ginger and turmeric while cooking.
  • Choose the correct food combinations like carbs with vegetables or meat with vegetables.

These were some suggestions for having your lunch and dinner as per Sunnah. Following these will give your body the right combination of nutrients that are required everyday.


Here, we shared some healthy eating guidelines as per Sunnah along with some Sunnah foods. Although the Prophet fasted a lot, but he did point out to some beneficial foods. Follow these guidelines to stay physically as well as mentally fit and keep diseases at bay. Not just that but you will also feel better about yourself and your body by having these foods. 

So, which of these Sunnah foods do you like the best?

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