Inspired By Prophet Muhammad (saaw) Eating His Foods For One Day


“One step at a time. One day at a time. One hour at a time.”

And the earth hath He appointed for His creatures
Wherein are fruit and sheathed palm trees,
Husked grain and scented herb.
Which is it of these favors of your Lord
that ye deny?
Qur’an 55:10-13

Dear Redaers,

Having varied meal plans throughout the recovery is Must to Defeat the Demon of Eating Disorder.

Allah did not create any illness without also creating the remedy, except death [old age]. Allah said that he who lives according to the Qur’an will have a long life.

My First attempt at Recovery from Anorexia was in Islamabad.


No Place Like Home

No Place Like Home

Lake view Isloo Peer Suhawa



My mother tried all methods in her book. We went to doctors, homeopathics, scholars, imams, everyone.  One day we went to a cave of Sufi Saint Bari Imam in Islamabad. I met a 75 year old kind, gentle lady, who was beautiful at heart. Every week she boarded a bus from her village in Gujranwala and came to pay homage to Bari Imam in Islamabad. It’s not an easy journey, especially for an elderly lady, but you wouldn’t believe how much energy she had. When we reached Bari Imam, it was lunch time, she offered us a piece of bread made of barley flour. I simply refused and I was exhausted, both physically and emotionally. She scolded me gently for refusing the food of our Prophet (pbuh).  She said she was in love with the Prophet (pbuh) and she ate what Prophet ate. She said to my mother to begin my recovery with the foods from the Sunna of Prophet Muhammad (pbuh).

The origin of every disease is cold. So eat when you desire and refrain when you desire.

It began with dates, three in the morning, and then we gradually added other foods to my list. Back in UK, I was so busy building my international career that eating took a back seat. I forgot all about fresh fruit, veggies, organic poultry, fresh water fish from the farms in Islamabad, it was like nothing existed and the only existence that was real was my eating disorder.  After spending sometime in an Eating Disorder Unit, hospital, going through relapse and making another attempt at recovery, now I dedicate two days in the week, where I incorporate foods from Sunnah of Prophet Muhammad (pbuh) into my diet


The Prophet Muhammad (s.a.w.s.) was once reported to have said, “There are two kinds of knowledge: knowledge of religion and knowledge of the body.” The Prophet (s.a.w.s.) frequently commented upon the nature and value of various foods and spices.

Each Time I relapse, or have thoughts of relapse, or I restrict and don’t follow my meal plans, then I follow this meal plan. It really has a lot of blessings and really helps you to feel good about yourself. Friday is a day that I fully devote to eating these foods. The way our Prophet Muhammad (pbuh) ate is not very adequate in calories for those that are recovering from eating disorder, anorexia/bulimia.  I added some extra foods, made from what our Prophet loved. Have a Blessed Meal.

List of foods Prophet Muhammad (saaw) Loved:




Figs ﺮﻴﺠﻧﺍ

Figs are excellent for your digestive health and bones.






Meat (ﺖﺷﻮﮔ):
Prophet Muhammad (ﻪﻟﺍﻭ ﻪﻴﻠﻋ ﻪﻠﻟﺍ ﻰﻠﺻ ﻢﻠﺳﻭ) said.”Meat is the king of foods”, (sayed ut Tawam).

It is rich in protein, iron, zinc, selenium. Good for bones, teeth, strengthening the immune system, body tissues and many more.

Olive Oil


Squash or Pumpkin (ﻭﺪﮐ)

It was Prophet Muhammad(SAW)’s favorite vegetable. It is good for Lungs, protects against birth defects. Good in asthma, colon cancer, pain, blood pressure, heart disease and much more.



Sample Recovery Meal Plan/Menu

Day 1-3

Prophet Muhammad (pbuh) said: There is blessing in three things: in the early morning meal, in bread and in soup.

After Dawn Prayer- Early Morning

1 Tbsp Honey in Glass of Warm Water

After the dawn prayer, the prophet used to have honey juice, about a spoon of honey dissolved in pure water. This energizes your mind and body and boosts your immune system. 


7 Dates soaked in 200 ml Milk

Prophet Muhammd says:whoever starts his day by eating seven dates in the morning, he will be safe against poisons and magic.  The Prophet Muhammad (pbuh) used to take seven semi-dried dates soaked in milk.

Morning Snack

200 ml Milk with Fig roll or fig almond cookie

Drink 8oz water


1 piece of Barley Bread with 1 TBSP of Olive Oil mixed with two drops of Apple Vinegar with a serving of Gourd curry or stuffed zuchini or pumpkin stew

After noon prayer, the prophet  used to take a spoon of olive oil mixed with two drop of apple vinegar with a piece of barley bread.

Mid- Afternoon Snack

I could not find any information on what Prophet Muhammad had for His Mid-Afternoon or Early-Morning Snack. But you can always have this delicious smoothie or just a serving of Fruit salad. Bon Appetite!

Pomegranate  smoothie

or just make a fruit salad with seasonal fruits and add seeded pomegranate  and grapes.

Drink 8oz water


Mushroom Stroganoff with Red Carrot Dill Parsley Salad.

The prophet used to take a red carrot a long with dill and Parsley.

1 serving of Mushroom Stroganoff with 200 grams Red carrot Dill Parsley Salad , 8oz water

Recipe (BBC Good food)


  • 2 tsp olive oil
  • 1 onion, finely chopped
  • 1 tbsp paprika
  • 2 garlic cloves , crushed
  • 300g mixed mushrooms , chopped
  • 150ml  beef or vegetable stock
  • 1 tbsp Worcestershire sauce , or vegetarian alternative
  • 3 tbsp soured cream
  • small bunch parsley, roughly chopped
  • 250g pouch cooked wild rice
Preparation and cooking times
Prep 10 mins
Cook 20 mins
Vegetarian, Low-fat

  1. Heat the oil in a large non-stick frying pan and soften the onion for about 5 mins. Add the garlic and paprika, then cook for 1 min more. Add mushrooms and cook on a high heat, stirring often, for about 5 mins.
  2. Pour in the stock and Worcestershire sauce. Bring to the boil, bubble for 5 mins until the sauce thickens, then turn off the heat and stir through the soured cream and most of the parsley. Make sure the pan is not on the heat or the sauce may split.
  3. Heat rice following pack instructions, then stir through the remaining parsley and serve with the stroganoff.


329 kcalories, protein 11g, carbohydrate 50g, fat 9 g, saturated fat 1g, fibre 4g, sugar 8g, salt 0.7 g”


Fruit Platter: Selection of Melons

After Night Prayers- Bed Time Snack

After performing the Aisha prayer, the prophet used to take yogurt if available preferring this to any other food with a piece of barley bread.

Alternative lunch/dinner ideas using Mushrooms, Meat, Squash:

Mushroom stew

Khoresht Gharch (Persian Mushroom Stew)

Mushroom Risotto

Mushroom Biryani

Mushroom and potato curry

Moroccan stuffed Mushrooms

Spicy Pumpkin soup

Persian Pumpkin curry with Chickpeas

Mideastern stuffed Zuchinni

Middle Eastern slow-cooked stew with lamb, chick peas and figs

Mushroom barley soup with olive bread

Summer squash with beef

Stuffed Zucchini

Breakfast Ideas

slice of date and walnut bread with 1 TBSP honey and a glass of milk.


I Eat The Way Prophet Eats

Eating Etiquette in Islam

Allow your food to cool before eating, for in hot food there is no blessing.

When you eat, take your shoes off, for then indeed your feet have more rest.

There is blessing in the middle of a dish. So commence from the side and not from the middle.

There is blessing in three things: in the early morning meal, in bread and in soup.

Let no one drink while standing up, except one who is suffering from sciatica.

Eat your meal at dawn, for there is blessing in a meal at dawn.

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