{"id":2590,"date":"2026-04-30T17:04:07","date_gmt":"2026-04-30T17:04:07","guid":{"rendered":"https:\/\/duaforall.com\/?page_id=2590"},"modified":"2026-04-30T17:15:46","modified_gmt":"2026-04-30T17:15:46","slug":"sunnah-diet-planner","status":"publish","type":"page","link":"https:\/\/duaforall.com\/en\/sunnah-diet-planner\/","title":{"rendered":"Sunnah Diet Planner"},"content":{"rendered":"<style>.kadence-column2590_2d9927-fc > .kt-inside-inner-col,.kadence-column2590_2d9927-fc > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column2590_2d9927-fc > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column2590_2d9927-fc > .kt-inside-inner-col{flex-direction:column;}.kadence-column2590_2d9927-fc > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column2590_2d9927-fc > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column2590_2d9927-fc{position:relative;}@media all and (max-width: 1024px){.kadence-column2590_2d9927-fc > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column2590_2d9927-fc > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column2590_2d9927-fc\"><div class=\"kt-inside-inner-col\">\n<!DOCTYPE html>\n<html lang=\"en\">\n<head>\n<meta charset=\"UTF-8\"\/>\n<meta name=\"viewport\" content=\"width=device-width, initial-scale=1.0\"\/>\n<meta name=\"description\" content=\"Free Sunnah Diet Planner \u2014 generate a personalized Islamic meal plan based on Prophetic foods, the one-third rule, and authentic Hadith. Covers dates, honey, black seed, olive oil, barley &#038; more.\"\/>\n<meta name=\"keywords\" content=\"sunnah diet, prophetic diet, Islamic meal plan, tibb al-nabawi, prophetic medicine, halal diet planner, Islamic nutrition, black seed benefits, dates sunnah, honey quran, sunnah foods, Islamic health\"\/>\n<title>Sunnah Diet Planner | Prophetic Nutrition &#038; Islamic Meal Plan Generator<\/title>\n\n<!-- Fonts -->\n<link rel=\"preconnect\" href=\"https:\/\/fonts.googleapis.com\"\/>\n<link rel=\"preconnect\" href=\"https:\/\/fonts.gstatic.com\" crossorigin\/>\n<link href=\"https:\/\/fonts.googleapis.com\/css2?family=Amiri:ital,wght@0,400;0,700;1,400&#038;family=Cinzel+Decorative:wght@400;700&#038;family=Cormorant+Garamond:ital,wght@0,400;0,600;0,700;1,400;1,600&#038;family=Nunito:wght@300;400;500;600;700&#038;display=swap\" rel=\"stylesheet\"\/>\n\n<!-- Schema.org Structured Data -->\n<script type=\"application\/ld+json\">\n{\n  \"@context\":\"https:\/\/schema.org\",\n  \"@graph\":[\n    {\n      \"@type\":\"WebApplication\",\n      \"name\":\"Sunnah Diet Planner\",\n      \"description\":\"An interactive Islamic meal plan generator based on Prophetic foods and Tibb al-Nabawi principles\",\n      \"url\":\"https:\/\/duaforall.com\/sunnah-diet-planner\/\",\n      \"applicationCategory\":\"HealthApplication\",\n      \"operatingSystem\":\"Web\",\n      \"offers\":{\"@type\":\"Offer\",\"price\":\"0\",\"priceCurrency\":\"USD\"},\n      \"provider\":{\"@type\":\"Organization\",\"name\":\"DuaForAll\",\"url\":\"https:\/\/duaforall.com\"}\n    },\n    {\n      \"@type\":\"FAQPage\",\n      \"mainEntity\":[\n        {\n          \"@type\":\"Question\",\n          \"name\":\"What is the Sunnah diet?\",\n          \"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"The Sunnah diet (also called the Prophetic diet or Tibb al-Nabawi) refers to the eating habits and foods endorsed by Prophet Muhammad \ufdfa as recorded in authentic Hadith. Key principles include eating in moderation (the one-third rule from Tirmidhi 2380), beginning meals with Bismillah, eating with the right hand, and consuming Prophetic superfoods like dates, honey, black seed, olive oil, and barley.\"}\n        },\n        {\n          \"@type\":\"Question\",\n          \"name\":\"What are the Prophetic superfoods in Islam?\",\n          \"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"The major Prophetic superfoods include: Dates (\u062a\u0645\u0631) \u2014 the Prophet \ufdfa recommended breaking fast with dates (Tirmidhi 696); Honey (\u0639\u0633\u0644) \u2014 mentioned in Quran 16:69 as a cure; Black Seed \/ Nigella Sativa (\u062d\u0628\u0629 \u0627\u0644\u0633\u0648\u062f\u0627\u0621) \u2014 'a cure for every disease except death' (Bukhari 5687); Olive oil (\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646) \u2014 referenced in Quran 24:35 and Tirmidhi; Barley (\u0634\u0639\u064a\u0631) \u2014 the staple grain of the Prophet \ufdfa; and Zamzam water, figs, pomegranates, and grapes.\"}\n        },\n        {\n          \"@type\":\"Question\",\n          \"name\":\"What is the one-third rule in Islam?\",\n          \"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"The one-third rule comes from a hadith narrated by al-Miqdam ibn Madikarib (Tirmidhi 2380): 'A human being fills no worse a vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one third of his stomach is for his food, one third for his drink and one third for his air.' This principle aligns with modern nutritional science on mindful eating and caloric moderation.\"}\n        },\n        {\n          \"@type\":\"Question\",\n          \"name\":\"Is the Sunnah diet scientifically supported?\",\n          \"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Yes. Modern research supports many Prophetic dietary recommendations. Dates are rich in potassium, magnesium, and fibre (NCBI studies confirm their antioxidant properties). Honey has demonstrated antimicrobial properties in clinical studies. Nigella Sativa (black seed) has over 630 peer-reviewed studies showing anti-inflammatory, antioxidant, and immunomodulatory effects. Olive oil is the cornerstone of the Mediterranean diet, extensively linked to cardiovascular health.\"}\n        },\n        {\n          \"@type\":\"Question\",\n          \"name\":\"How should a Muslim fast during Ramadan according to the Sunnah?\",\n          \"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"According to the Sunnah, a Muslim should: (1) Have Suhoor (pre-dawn meal) \u2014 the Prophet \ufdfa said 'Have Suhoor, for there is blessing in it' (Bukhari 1923); (2) Delay Suhoor until close to Fajr; (3) Break fast at Maghrib promptly \u2014 'People will continue to prosper as long as they hasten to break the fast' (Bukhari 1957); (4) Break fast with dates and water; (5) Avoid overeating at Iftar. Moderate intake at Suhoor and Iftar maintains energy and aligns with the one-third principle.\"}\n        },\n        {\n          \"@type\":\"Question\",\n          \"name\":\"What foods did the Prophet Muhammad \ufdfa eat regularly?\",\n          \"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"The Prophet \ufdfa regularly consumed: dates (his most frequent food), barley bread (thareed), milk, honey, olive oil, vinegar, pumpkin (marrow\/dubbah), cucumbers, and watermelon (with dates). He also ate meat occasionally, particularly mutton, and loved sweets when available. He drank Nabidh (unfermented date infusion) and always preferred simple, wholesome food over extravagance.\"}\n        }\n      ]\n    }\n  ]\n}\n<\/script>\n\n<style>\n\/* ===== CSS VARIABLES ===== *\/\n:root {\n  --green-deep:   #0d3320;\n  --green-forest: #1a5c38;\n  --green-mid:    #2d7a52;\n  --green-light:  #4a9e72;\n  --green-pale:   #e8f4ed;\n  --gold:         #c9972a;\n  --gold-light:   #e8bf6a;\n  --gold-pale:    #fdf6e3;\n  --cream:        #faf7f0;\n  --cream-dark:   #f0e8d5;\n  --brown:        #8b5e3c;\n  --text-dark:    #1a1a1a;\n  --text-mid:     #3d3d3d;\n  --text-light:   #6b6b6b;\n  --white:        #ffffff;\n  --shadow-sm:    0 2px 12px rgba(13,51,32,0.10);\n  --shadow-md:    0 6px 32px rgba(13,51,32,0.14);\n  --shadow-lg:    0 16px 60px rgba(13,51,32,0.18);\n  --radius:       16px;\n  --radius-sm:    10px;\n  --transition:   0.3s ease;\n}\n\n*, *::before, *::after { box-sizing: border-box; margin: 0; padding: 0; }\n\nbody {\n  font-family: 'Nunito', sans-serif;\n  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linear-gradient(135deg, var(--green-deep), var(--green-forest));\n  padding: 32px 36px;\n  text-align: center;\n  position: relative;\n  overflow: hidden;\n}\n.result-header::before {\n  content: '';\n  position: absolute; inset: 0;\n  background-image: repeating-linear-gradient(60deg, rgba(201,151,42,0.07) 0, rgba(201,151,42,0.07) 1px, transparent 1px, transparent 30px);\n  pointer-events: none;\n}\n.result-header h3 {\n  font-family: 'Cinzel Decorative', serif;\n  font-size: clamp(17px,3vw,24px);\n  color: var(--white);\n  margin-bottom: 6px;\n  position: relative;\n}\n.result-header p { color: rgba(255,255,255,0.75); font-size: 13px; position: relative; }\n\n.result-body { padding: 32px 36px; }\n@media(max-width:540px){ .result-body { padding: 20px 16px; } }\n\n.calorie-ring-wrap {\n  display: flex;\n  justify-content: center;\n  margin-bottom: 32px;\n}\n.macro-bars { margin-bottom: 28px; }\n.macro-bar-row {\n  display: flex;\n  align-items: center;\n  gap: 12px;\n  margin-bottom: 12px;\n}\n.macro-bar-label { font-size: 13px; font-weight: 700; color: var(--green-deep); width: 80px; flex-shrink: 0; }\n.macro-bar-track {\n  flex: 1;\n  height: 10px;\n  background: var(--green-pale);\n  border-radius: 10px;\n  overflow: hidden;\n}\n.macro-bar-fill {\n  height: 100%;\n  border-radius: 10px;\n  transition: width 1s ease;\n}\n.macro-bar-val { font-size: 12px; font-weight: 700; color: var(--text-light); width: 55px; text-align: right; }\n\n.meal-plan-grid {\n  display: grid;\n  grid-template-columns: 1fr 1fr;\n  gap: 16px;\n  margin-bottom: 28px;\n}\n@media(max-width:560px){ .meal-plan-grid { grid-template-columns: 1fr; } }\n\n.meal-card {\n  background: var(--cream);\n  border: 1px solid #d8ebe2;\n  border-radius: var(--radius);\n  padding: 18px 20px;\n  position: relative;\n  overflow: hidden;\n}\n.meal-card::before {\n  content: '';\n  position: absolute;\n  top: 0; left: 0;\n  width: 4px;\n  height: 100%;\n  background: var(--green-mid);\n}\n.meal-card.suhoor::before { background: #6c5ce7; }\n.meal-card.breakfast::before { background: var(--green-mid); }\n.meal-card.lunch::before { background: var(--gold); }\n.meal-card.dinner::before { background: var(--brown); }\n.meal-card.iftar::before { background: #e17055; }\n.meal-card.snack::before { background: #00b894; }\n\n.meal-time {\n  font-size: 10px;\n  font-weight: 800;\n  letter-spacing: 2px;\n  text-transform: uppercase;\n  color: var(--text-light);\n  margin-bottom: 5px;\n}\n.meal-name {\n  font-family: 'Cormorant Garamond', serif;\n  font-size: 17px;\n  font-weight: 700;\n  color: var(--green-deep);\n  margin-bottom: 8px;\n}\n.meal-items { list-style: none; }\n.meal-items li {\n  font-size: 13px;\n  color: var(--text-mid);\n  padding: 3px 0;\n  display: flex;\n  align-items: flex-start;\n  gap: 8px;\n}\n.meal-items li::before {\n  content: '\u2726';\n  color: var(--gold);\n  font-size: 9px;\n  margin-top: 4px;\n  flex-shrink: 0;\n}\n.meal-kcal {\n  margin-top: 10px;\n  font-size: 11px;\n  font-weight: 700;\n  color: var(--green-forest);\n  background: rgba(45,122,82,0.1);\n  display: inline-block;\n  padding: 3px 10px;\n  border-radius: 20px;\n}\n\n.sunnah-tips {\n  background: linear-gradient(135deg, var(--gold-pale), #fff9ef);\n  border: 1px solid rgba(201,151,42,0.25);\n  border-radius: var(--radius);\n  padding: 22px 24px;\n  margin-bottom: 24px;\n}\n.sunnah-tips h4 {\n  font-family: 'Cormorant Garamond', serif;\n  font-size: 17px;\n  font-weight: 700;\n  color: var(--green-deep);\n  margin-bottom: 12px;\n  display: flex;\n  align-items: center;\n  gap: 8px;\n}\n.sunnah-tips ul { list-style: none; }\n.sunnah-tips li {\n  font-size: 13px;\n  color: var(--text-mid);\n  padding: 4px 0;\n  display: flex;\n  gap: 8px;\n  align-items: flex-start;\n}\n.sunnah-tips li::before { content: '\ud83c\udf3f'; font-size: 12px; margin-top: 1px; }\n\n.dua-box {\n  background: var(--green-deep);\n  border-radius: var(--radius);\n  padding: 22px 24px;\n  text-align: center;\n  margin-bottom: 20px;\n}\n.dua-arabic {\n  font-family: 'Amiri', serif;\n  font-size: 22px;\n  color: var(--gold-light);\n  direction: rtl;\n  margin-bottom: 8px;\n  line-height: 1.8;\n}\n.dua-transliteration { font-style: italic; color: rgba(255,255,255,0.75); font-size: 13px; margin-bottom: 4px; }\n.dua-translation { font-size: 12px; color: rgba(255,255,255,0.6); }\n.dua-ref { font-size: 11px; color: var(--gold-light); margin-top: 6px; }\n\n\/* ===== PROPHETIC FOODS SECTION ===== *\/\n.foods-section {\n  padding: 72px 24px;\n  background: var(--cream);\n}\n.foods-grid {\n  display: grid;\n  grid-template-columns: repeat(auto-fit, minmax(220px, 1fr));\n  gap: 20px;\n}\n.food-card {\n  background: var(--white);\n  border-radius: var(--radius);\n  padding: 24px 20px;\n  border: 1px solid rgba(26,92,56,0.1);\n  box-shadow: var(--shadow-sm);\n  transition: var(--transition);\n  position: relative;\n  overflow: hidden;\n}\n.food-card::after {\n  content: '';\n  position: absolute;\n  bottom: -30px; right: -30px;\n  width: 90px; height: 90px;\n  border-radius: 50%;\n  background: var(--green-pale);\n  opacity: 0.5;\n  transition: var(--transition);\n}\n.food-card:hover { transform: translateY(-5px); box-shadow: var(--shadow-md); }\n.food-card:hover::after { transform: scale(1.5); }\n\n.food-emoji { font-size: 38px; margin-bottom: 12px; display: block; }\n.food-arabic {\n  font-family: 'Amiri', serif;\n  font-size: 20px;\n  color: var(--gold);\n  direction: rtl;\n  margin-bottom: 4px;\n  display: block;\n}\n.food-name {\n  font-family: 'Cormorant Garamond', serif;\n  font-size: 18px;\n  font-weight: 700;\n  color: var(--green-deep);\n  margin-bottom: 6px;\n}\n.food-desc { font-size: 13px; color: var(--text-light); line-height: 1.6; margin-bottom: 10px; }\n.food-ref {\n  font-size: 11px;\n  color: var(--green-mid);\n  font-weight: 700;\n  letter-spacing: 0.3px;\n}\n.food-badge {\n  position: absolute;\n  top: 14px; right: 14px;\n  background: var(--green-pale);\n  border: 1px solid rgba(26,92,56,0.18);\n  color: var(--green-forest);\n  font-size: 10px;\n  font-weight: 800;\n  letter-spacing: 1px;\n  text-transform: uppercase;\n  padding: 3px 9px;\n  border-radius: 20px;\n  z-index: 1;\n}\n.food-badge.quranic { background: #fff3cd; border-color: rgba(201,151,42,0.3); color: var(--gold); }\n\n\/* ===== ONE-THIRD INFOGRAPHIC ===== *\/\n.thirds-section {\n  padding: 72px 24px;\n  background: linear-gradient(180deg, #f0f7f3 0%, var(--white) 100%);\n}\n.thirds-wrap {\n  max-width: 860px;\n  margin: 0 auto;\n  display: grid;\n  grid-template-columns: 1fr 1fr;\n  gap: 48px;\n  align-items: center;\n}\n@media(max-width:640px){ .thirds-wrap { grid-template-columns: 1fr; } }\n\n.thirds-infographic {\n  position: relative;\n  width: 100%;\n  max-width: 340px;\n  margin: 0 auto;\n}\n.stomach-svg { width: 100%; height: auto; }\n.thirds-legend {\n  display: flex;\n  flex-direction: column;\n  gap: 18px;\n}\n.legend-item {\n  display: flex;\n  align-items: flex-start;\n  gap: 16px;\n}\n.legend-dot {\n  width: 14px;\n  height: 14px;\n  border-radius: 50%;\n  margin-top: 4px;\n  flex-shrink: 0;\n}\n.legend-dot.food { background: var(--green-mid); }\n.legend-dot.drink { background: var(--gold); }\n.legend-dot.air { background: #a29bfe; }\n\n.legend-title {\n  font-family: 'Cormorant Garamond', serif;\n  font-size: 18px;\n  font-weight: 700;\n  color: var(--green-deep);\n  margin-bottom: 4px;\n}\n.legend-body { font-size: 13px; color: var(--text-light); line-height: 1.6; }\n.legend-hadith {\n  font-family: 'Cormorant Garamond', serif;\n  font-style: italic;\n  font-size: 14px;\n  color: var(--text-mid);\n  margin-top: 6px;\n  border-left: 2px solid var(--gold);\n  padding-left: 10px;\n}\n\n\/* ===== MEAL TIMING INFOGRAPHIC ===== *\/\n.timing-section {\n  padding: 72px 24px;\n  background: var(--green-deep);\n  position: relative;\n  overflow: hidden;\n}\n.timing-section::before {\n  content: '';\n  position: absolute; inset: 0;\n  background-image:\n    repeating-linear-gradient(60deg, rgba(201,151,42,0.06) 0, rgba(201,151,42,0.06) 1px, transparent 1px, transparent 40px),\n    repeating-linear-gradient(-60deg, rgba(201,151,42,0.06) 0, rgba(201,151,42,0.06) 1px, transparent 1px, transparent 40px);\n}\n.timing-section .section-header h2 { color: var(--white); }\n.timing-section .section-header p { color: rgba(255,255,255,0.7); }\n.timing-section .eyebrow { color: var(--gold-light); }\n\n.timeline {\n  position: relative;\n  max-width: 700px;\n  margin: 0 auto;\n}\n.timeline::before {\n  content: '';\n  position: absolute;\n  left: 50%;\n  top: 0; bottom: 0;\n  width: 2px;\n  background: linear-gradient(to bottom, transparent, var(--gold), var(--gold), transparent);\n  transform: translateX(-50%);\n}\n@media(max-width:560px){\n  .timeline::before { left: 24px; }\n}\n\n.tl-item {\n  display: flex;\n  align-items: flex-start;\n  gap: 20px;\n  margin-bottom: 36px;\n  position: relative;\n}\n.tl-item:nth-child(odd) { flex-direction: row-reverse; }\n@media(max-width:560px){\n  .tl-item, .tl-item:nth-child(odd) { flex-direction: row; padding-left: 56px; }\n}\n\n.tl-dot {\n  position: absolute;\n  left: 50%;\n  transform: translateX(-50%);\n  width: 18px;\n  height: 18px;\n  border-radius: 50%;\n  background: var(--gold);\n  border: 3px solid var(--green-deep);\n  box-shadow: 0 0 0 3px rgba(201,151,42,0.3);\n  flex-shrink: 0;\n  top: 4px;\n  z-index: 1;\n}\n@media(max-width:560px){\n  .tl-dot { left: 24px; transform: none; }\n}\n\n.tl-card {\n  flex: 1;\n  background: rgba(255,255,255,0.07);\n  border: 1px solid rgba(201,151,42,0.2);\n  border-radius: var(--radius);\n  padding: 16px 20px;\n  max-width: calc(50% - 30px);\n  backdrop-filter: blur(8px);\n}\n@media(max-width:560px){ .tl-card { max-width: 100%; } }\n\n.tl-time {\n  font-size: 11px;\n  font-weight: 800;\n  letter-spacing: 2px;\n  color: var(--gold-light);\n  text-transform: uppercase;\n  margin-bottom: 4px;\n}\n.tl-title {\n  font-family: 'Cormorant Garamond', serif;\n  font-size: 17px;\n  font-weight: 700;\n  color: var(--white);\n  margin-bottom: 6px;\n}\n.tl-body { font-size: 13px; color: rgba(255,255,255,0.7); line-height: 1.6; }\n.tl-hadith {\n  font-size: 11px;\n  color: var(--gold-light);\n  margin-top: 8px;\n  font-style: italic;\n}\n\n\/* ===== BENEFITS SECTION ===== *\/\n.benefits-section {\n  padding: 72px 24px;\n  background: var(--cream);\n}\n.benefits-grid {\n  display: grid;\n  grid-template-columns: repeat(auto-fit, minmax(200px, 1fr));\n  gap: 20px;\n}\n.benefit-card {\n  background: var(--white);\n  border-radius: var(--radius);\n  padding: 28px 22px;\n  text-align: center;\n  border: 1px solid rgba(26,92,56,0.1);\n  box-shadow: var(--shadow-sm);\n  transition: var(--transition);\n}\n.benefit-card:hover { transform: translateY(-4px); box-shadow: var(--shadow-md); }\n.benefit-icon {\n  font-size: 36px;\n  margin-bottom: 14px;\n  display: block;\n}\n.benefit-title {\n  font-family: 'Cormorant Garamond', serif;\n  font-size: 17px;\n  font-weight: 700;\n  color: var(--green-deep);\n  margin-bottom: 8px;\n}\n.benefit-body { font-size: 13px; color: var(--text-light); line-height: 1.6; }\n\n\/* ===== SEO ARTICLE SECTION ===== *\/\n.article-section {\n  padding: 72px 24px;\n  background: var(--white);\n}\n.article-wrap {\n  max-width: 800px;\n  margin: 0 auto;\n}\n.article-wrap h2 {\n  font-family: 'Cinzel Decorative', serif;\n  font-size: clamp(17px,3vw,24px);\n  color: var(--green-deep);\n  margin-bottom: 16px;\n  margin-top: 36px;\n  line-height: 1.3;\n}\n.article-wrap h2:first-of-type { margin-top: 0; }\n.article-wrap h3 {\n  font-family: 'Cormorant Garamond', serif;\n  font-size: 19px;\n  font-weight: 700;\n  color: var(--green-forest);\n  margin-bottom: 10px;\n  margin-top: 28px;\n}\n.article-wrap p {\n  font-size: 15px;\n  color: var(--text-mid);\n  line-height: 1.85;\n  margin-bottom: 16px;\n}\n.article-wrap a {\n  color: var(--green-forest);\n  font-weight: 600;\n  text-decoration: underline;\n  text-underline-offset: 3px;\n}\n.article-wrap a:hover { color: var(--gold); }\n\n.hadith-pullquote {\n  background: linear-gradient(135deg, var(--green-pale), #e0f0e8);\n  border-left: 4px solid var(--green-mid);\n  border-radius: 0 var(--radius-sm) var(--radius-sm) 0;\n  padding: 20px 24px;\n  margin: 24px 0;\n}\n.hadith-pullquote .arabic-text {\n  font-family: 'Amiri', serif;\n  font-size: 20px;\n  direction: rtl;\n  color: var(--green-deep);\n  margin-bottom: 8px;\n  line-height: 1.8;\n}\n.hadith-pullquote .translation {\n  font-family: 'Cormorant Garamond', serif;\n  font-style: italic;\n  font-size: 15px;\n  color: var(--text-mid);\n  margin-bottom: 6px;\n}\n.hadith-pullquote .source {\n  font-size: 12px;\n  font-weight: 700;\n  color: var(--green-mid);\n}\n\n\/* ===== FAQ ===== *\/\n.faq-section {\n  padding: 72px 24px;\n  background: var(--cream);\n}\n.faq-wrap {\n  max-width: 760px;\n  margin: 0 auto;\n}\n.faq-item {\n  background: var(--white);\n  border: 1px solid rgba(26,92,56,0.1);\n  border-radius: var(--radius-sm);\n  margin-bottom: 12px;\n  overflow: hidden;\n  box-shadow: var(--shadow-sm);\n}\n.faq-q {\n  width: 100%;\n  background: none;\n  border: none;\n  padding: 18px 22px;\n  text-align: left;\n  font-family: 'Nunito', sans-serif;\n  font-size: 15px;\n  font-weight: 700;\n  color: var(--green-deep);\n  cursor: pointer;\n  display: flex;\n  justify-content: space-between;\n  align-items: center;\n  gap: 12px;\n  transition: var(--transition);\n}\n.faq-q:hover { background: var(--green-pale); }\n.faq-arrow {\n  width: 22px;\n  height: 22px;\n  border-radius: 50%;\n  background: var(--green-pale);\n  border: 1px solid rgba(26,92,56,0.2);\n  display: flex;\n  align-items: center;\n  justify-content: center;\n  flex-shrink: 0;\n  font-size: 11px;\n  color: var(--green-forest);\n  transition: transform var(--transition);\n}\n.faq-item.open .faq-arrow { transform: rotate(180deg); background: var(--green-forest); color: var(--white); }\n.faq-a {\n  max-height: 0;\n  overflow: hidden;\n  transition: max-height 0.4s ease, padding 0.3s;\n  padding: 0 22px;\n  font-size: 14px;\n  color: var(--text-mid);\n  line-height: 1.75;\n}\n.faq-item.open .faq-a { max-height: 400px; padding: 6px 22px 20px; }\n\n\/* ===== RELATED TOOLS ===== *\/\n.related-section {\n  padding: 72px 24px;\n  background: linear-gradient(180deg, var(--green-deep) 0%, #0a2919 100%);\n  position: relative;\n  overflow: hidden;\n}\n.related-section::before {\n  content: '';\n  position: absolute; inset: 0;\n  background-image: repeating-linear-gradient(60deg, rgba(201,151,42,0.05) 0, rgba(201,151,42,0.05) 1px, transparent 1px, transparent 40px);\n}\n.related-section .section-header h2 { color: var(--white); }\n.related-section .section-header p { color: rgba(255,255,255,0.7); }\n.related-section .eyebrow { color: var(--gold-light); }\n\n.related-grid {\n  display: grid;\n  grid-template-columns: repeat(auto-fit, minmax(220px, 1fr));\n  gap: 18px;\n}\n.related-card {\n  background: rgba(255,255,255,0.06);\n  border: 1px solid rgba(201,151,42,0.2);\n  border-radius: var(--radius);\n  padding: 24px 20px;\n  text-decoration: none;\n  color: var(--white);\n  transition: var(--transition);\n  display: block;\n}\n.related-card:hover {\n  background: rgba(255,255,255,0.1);\n  border-color: var(--gold);\n  transform: translateY(-4px);\n}\n.related-icon { font-size: 30px; margin-bottom: 12px; display: block; }\n.related-title {\n  font-family: 'Cormorant Garamond', serif;\n  font-size: 17px;\n  font-weight: 700;\n  margin-bottom: 6px;\n}\n.related-desc { font-size: 12px; color: rgba(255,255,255,0.6); line-height: 1.5; }\n\n\/* ===== REFERENCES ===== *\/\n.refs-section {\n  padding: 48px 24px;\n  background: var(--cream-dark);\n}\n.refs-wrap {\n  max-width: 860px;\n  margin: 0 auto;\n}\n.refs-title {\n  font-family: 'Cormorant Garamond', serif;\n  font-size: 18px;\n  font-weight: 700;\n  color: var(--green-deep);\n  margin-bottom: 18px;\n  display: flex;\n  align-items: center;\n  gap: 10px;\n}\n.refs-grid {\n  display: grid;\n  grid-template-columns: 1fr 1fr;\n  gap: 10px;\n}\n@media(max-width:540px){ .refs-grid { grid-template-columns: 1fr; } }\n.ref-item {\n  font-size: 12px;\n  color: var(--text-light);\n  display: flex;\n  gap: 8px;\n  align-items: flex-start;\n}\n.ref-num {\n  font-weight: 800;\n  color: var(--green-mid);\n  flex-shrink: 0;\n}\n.ref-item a {\n  color: var(--green-forest);\n  text-decoration: underline;\n  text-underline-offset: 2px;\n  word-break: break-all;\n}\n\n\/* ===== FOOTER NOTE ===== *\/\n.footer-note {\n  background: var(--green-deep);\n  text-align: center;\n  padding: 20px 24px;\n  font-size: 12px;\n  color: rgba(255,255,255,0.55);\n  line-height: 1.7;\n}\n\n\/* ===== PRINT BUTTON ===== *\/\n.print-btn {\n  background: rgba(255,255,255,0.12);\n  border: 1px solid rgba(255,255,255,0.25);\n  color: rgba(255,255,255,0.85);\n  padding: 9px 20px;\n  border-radius: 30px;\n  font-size: 12px;\n  font-weight: 700;\n  cursor: pointer;\n  transition: var(--transition);\n  font-family: 'Nunito', sans-serif;\n  letter-spacing: 0.5px;\n}\n.print-btn:hover { background: rgba(255,255,255,0.2); }\n\n\/* ===== UTILITY ===== *\/\n.hidden { display: none !important; }\n.text-center { text-align: center; }\n\n@media print {\n  .planner-section, .related-section, .refs-section { break-inside: avoid; }\n  .btn, .print-btn { display: none; }\n}\n<\/style>\n<\/head>\n<body>\n\n<!-- ========== HERO ========== -->\n<header class=\"hero\" role=\"banner\">\n  <div class=\"hero-crescent\"><\/div>\n  <div class=\"hero-star\"><\/div>\n  <div class=\"hero-badge\">\ud83c\udf3f Tibb al-Nabawi \u00b7 Prophetic Medicine<\/div>\n  <div class=\"hero-arabic\" aria-label=\"Wa kul\u016b wa-shrab\u016b wa-l\u0101 tusrif\u016b \u2014 Quran 7:31\">\u0648\u064e\u0643\u064f\u0644\u064f\u0648\u0627 \u0648\u064e\u0627\u0634\u0652\u0631\u064e\u0628\u064f\u0648\u0627 \u0648\u064e\u0644\u064e\u0627 \u062a\u064f\u0633\u0652\u0631\u0650\u0641\u064f\u0648\u0627<\/div>\n  <h1>Sunnah Diet Planner<\/h1>\n  <p class=\"hero-sub\">Generate your personalized Islamic meal plan based on Prophetic foods, the one-third rule, and the timeless wisdom of <em>Tibb al-Nabawi<\/em> \u2014 the Medicine of the Prophet \ufdfa.<\/p>\n  <div class=\"hero-hadith\">\n    &#8220;We are a people who do not eat until we are hungry, and when we eat we do not eat our fill.&#8221;\n  <\/div>\n  <div class=\"hero-hadith-ref\">\u2014 Attributed to the Prophet Muhammad \ufdfa (Al-Khatib al-Baghdadi)<\/div>\n  <div class=\"hero-stats\">\n    <div class=\"hero-stat\"><span class=\"hero-stat-num\">14+<\/span><span class=\"hero-stat-label\">Prophetic Foods<\/span><\/div>\n    <div class=\"hero-stat\"><span class=\"hero-stat-num\">5<\/span><span class=\"hero-stat-label\">Meal Templates<\/span><\/div>\n    <div class=\"hero-stat\"><span class=\"hero-stat-num\">4<\/span><span class=\"hero-stat-label\">Sunni Madhabs<\/span><\/div>\n    <div class=\"hero-stat\"><span class=\"hero-stat-num\">100%<\/span><span class=\"hero-stat-label\">Halal Certified<\/span><\/div>\n  <\/div>\n<\/header>\n\n<!-- ========== PLANNER TOOL ========== -->\n<section class=\"planner-section\" aria-label=\"Sunnah Diet Planner Tool\">\n  <div class=\"container\">\n    <div class=\"section-header\">\n      <span class=\"eyebrow\">Interactive Tool<\/span>\n      <h2>Build Your Prophetic Meal Plan<\/h2>\n      <p>Answer three simple steps to receive a customised Sunnah-based nutrition plan rooted in authentic Hadith.<\/p>\n      <div class=\"divider-ornament\"><span><\/span><i>\u2726<\/i><span><\/span><\/div>\n    <\/div>\n\n    <div class=\"planner-card\" id=\"plannerCard\">\n      <!-- Step bar -->\n      <div class=\"step-bar\" role=\"navigation\" aria-label=\"Planner progress\">\n        <div class=\"step-item\">\n          <div class=\"step-circle active\" id=\"sc1\">1<\/div>\n          <span class=\"step-label active\" id=\"sl1\">Your Profile<\/span>\n        <\/div>\n        <div class=\"step-item\">\n          <div class=\"step-circle\" id=\"sc2\">2<\/div>\n          <span class=\"step-label\" id=\"sl2\">Lifestyle<\/span>\n        <\/div>\n        <div class=\"step-item\">\n          <div class=\"step-circle\" id=\"sc3\">3<\/div>\n          <span class=\"step-label\" id=\"sl3\">Preferences<\/span>\n        <\/div>\n      <\/div>\n\n      <!-- Form body -->\n      <div class=\"planner-body\" id=\"formBody\">\n\n        <!-- Step 1: Profile -->\n        <div class=\"step-panel active\" id=\"step1\">\n          <h3 class=\"step-title\">Your Personal Profile<\/h3>\n          <p class=\"step-desc\">We use this to calculate your Basal Metabolic Rate (BMR) and apply the Prophetic one-third rule.<\/p>\n          <div class=\"form-grid\">\n            <div class=\"form-group\">\n              <label for=\"userName\">Name (optional)<\/label>\n              <input type=\"text\" id=\"userName\" placeholder=\"e.g. Ahmad\"\/>\n            <\/div>\n            <div class=\"form-group\">\n              <label for=\"userGender\">Gender<\/label>\n              <select id=\"userGender\">\n                <option value=\"male\">Male (\u0630\u0643\u0631)<\/option>\n                <option value=\"female\">Female (\u0623\u0646\u062b\u0649)<\/option>\n              <\/select>\n            <\/div>\n            <div class=\"form-group\">\n              <label for=\"userAge\">Age (years)<\/label>\n              <input type=\"number\" id=\"userAge\" placeholder=\"e.g. 30\" min=\"10\" max=\"100\"\/>\n            <\/div>\n            <div class=\"form-group\">\n              <label for=\"userWeight\">Weight (kg)<\/label>\n              <input type=\"number\" id=\"userWeight\" placeholder=\"e.g. 75\" min=\"30\" max=\"300\"\/>\n            <\/div>\n            <div class=\"form-group\">\n              <label for=\"userHeight\">Height (cm)<\/label>\n              <input type=\"number\" id=\"userHeight\" placeholder=\"e.g. 175\" min=\"100\" max=\"250\"\/>\n            <\/div>\n            <div class=\"form-group\">\n              <label for=\"userActivity\">Activity Level<\/label>\n              <select id=\"userActivity\">\n                <option value=\"1.2\">Sedentary (desk job)<\/option>\n                <option value=\"1.375\">Light (1\u20133 days\/week)<\/option>\n                <option value=\"1.55\" selected>Moderate (3\u20135 days\/week)<\/option>\n                <option value=\"1.725\">Active (6\u20137 days\/week)<\/option>\n                <option value=\"1.9\">Very Active (physical job + training)<\/option>\n              <\/select>\n            <\/div>\n          <\/div>\n          <div class=\"planner-nav\">\n            <div><\/div>\n            <button class=\"btn btn-primary\" onclick=\"goStep(2)\">Next: Lifestyle \u2192<\/button>\n          <\/div>\n        <\/div>\n\n        <!-- Step 2: Lifestyle -->\n        <div class=\"step-panel\" id=\"step2\">\n          <h3 class=\"step-title\">Your Lifestyle &#038; Goals<\/h3>\n          <p class=\"step-desc\">Tell us about your health goals and fasting practice \u2014 both inform the Sunnah dietary plan.<\/p>\n          <div style=\"margin-bottom:20px;\">\n            <label style=\"font-size:13px;font-weight:700;color:var(--green-deep);display:block;margin-bottom:10px;\">Primary Goal<\/label>\n            <div class=\"chip-group\" id=\"goalGroup\">\n              <span class=\"chip selected\" data-val=\"maintain\">Maintain Weight<\/span>\n              <span class=\"chip\" data-val=\"lose\">Lose Weight<\/span>\n              <span class=\"chip\" data-val=\"gain\">Gain Strength<\/span>\n              <span class=\"chip\" data-val=\"energy\">Boost Energy<\/span>\n              <span class=\"chip\" data-val=\"spiritual\">Spiritual Wellness<\/span>\n            <\/div>\n          <\/div>\n          <div style=\"margin-bottom:20px;\">\n            <label style=\"font-size:13px;font-weight:700;color:var(--green-deep);display:block;margin-bottom:10px;\">Fasting Practice<\/label>\n            <div class=\"chip-group\" id=\"fastGroup\">\n              <span class=\"chip selected\" data-val=\"none\">No current fast<\/span>\n              <span class=\"chip\" data-val=\"ramadan\">Ramadan<\/span>\n              <span class=\"chip\" data-val=\"monday\">Monday &amp; Thursday<\/span>\n              <span class=\"chip\" data-val=\"ayyam\">Ayyam al-Beed (13,14,15)<\/span>\n              <span class=\"chip\" data-val=\"dawud\">Fast of Dawud (alternate)<\/span>\n            <\/div>\n          <\/div>\n          <div>\n            <label style=\"font-size:13px;font-weight:700;color:var(--green-deep);display:block;margin-bottom:10px;\">Health Considerations<\/label>\n            <div class=\"chip-group\" id=\"healthGroup\">\n              <span class=\"chip\" data-val=\"diabetic\">Diabetic-Friendly<\/span>\n              <span class=\"chip\" data-val=\"heart\">Heart Health<\/span>\n              <span class=\"chip\" data-val=\"digestion\">Digestive Support<\/span>\n              <span class=\"chip\" data-val=\"immunity\">Immune Boost<\/span>\n              <span class=\"chip\" data-val=\"none2\">None Specific<\/span>\n            <\/div>\n          <\/div>\n          <div class=\"planner-nav\">\n            <button class=\"btn btn-outline\" onclick=\"goStep(1)\">\u2190 Back<\/button>\n            <button class=\"btn btn-primary\" onclick=\"goStep(3)\">Next: Preferences \u2192<\/button>\n          <\/div>\n        <\/div>\n\n        <!-- Step 3: Preferences -->\n        <div class=\"step-panel\" id=\"step3\">\n          <h3 class=\"step-title\">Dietary Preferences<\/h3>\n          <p class=\"step-desc\">Customise which Prophetic foods to include and any dietary restrictions.<\/p>\n          <div style=\"margin-bottom:20px;\">\n            <label style=\"font-size:13px;font-weight:700;color:var(--green-deep);display:block;margin-bottom:10px;\">Preferred Proteins<\/label>\n            <div class=\"chip-group\" id=\"proteinGroup\">\n              <span class=\"chip selected\" data-val=\"lamb\">Lamb \/ Mutton<\/span>\n              <span class=\"chip selected\" data-val=\"chicken\">Chicken<\/span>\n              <span class=\"chip\" data-val=\"fish\">Fish<\/span>\n              <span class=\"chip\" data-val=\"eggs\">Eggs<\/span>\n              <span class=\"chip\" data-val=\"legumes\">Legumes (Vegetarian)<\/span>\n            <\/div>\n          <\/div>\n          <div style=\"margin-bottom:20px;\">\n            <label style=\"font-size:13px;font-weight:700;color:var(--green-deep);display:block;margin-bottom:10px;\">Madhab (for fiqh rulings)<\/label>\n            <div class=\"chip-group\" id=\"madhabGroup\">\n              <span class=\"chip selected\" data-val=\"hanafi\">\u1e24anaf\u012b<\/span>\n              <span class=\"chip\" data-val=\"maliki\">M\u0101lik\u012b<\/span>\n              <span class=\"chip\" data-val=\"shafii\">Sh\u0101fi\u02bf\u012b<\/span>\n              <span class=\"chip\" data-val=\"hanbali\">\u1e24anbal\u012b<\/span>\n            <\/div>\n          <\/div>\n          <div class=\"form-grid\">\n            <div class=\"form-group\">\n              <label for=\"mealsPerDay\">Meals per day<\/label>\n              <select id=\"mealsPerDay\">\n                <option value=\"2\">2 meals<\/option>\n                <option value=\"3\" selected>3 meals<\/option>\n                <option value=\"4\">4 meals + snack<\/option>\n              <\/select>\n            <\/div>\n            <div class=\"form-group\">\n              <label for=\"cuisinePref\">Cuisine style<\/label>\n              <select id=\"cuisinePref\">\n                <option value=\"arab\">Arab \/ Middle Eastern<\/option>\n                <option value=\"south-asian\">South Asian (Desi)<\/option>\n                <option value=\"mediterranean\">Mediterranean<\/option>\n                <option value=\"general\">General \/ Mixed<\/option>\n              <\/select>\n            <\/div>\n          <\/div>\n          <div class=\"planner-nav\">\n            <button class=\"btn btn-outline\" onclick=\"goStep(2)\">\u2190 Back<\/button>\n            <button class=\"btn btn-gold\" onclick=\"generatePlan()\">\u2726 Generate My Sunnah Plan<\/button>\n          <\/div>\n        <\/div>\n      <\/div>\n\n      <!-- Results Panel -->\n      <div id=\"resultsPanel\">\n        <div class=\"result-header\">\n          <h3 id=\"resultTitle\">Your Personalised Sunnah Diet Plan<\/h3>\n          <p id=\"resultSubtitle\">Based on Prophetic principles \u2014 may Allah bless your nourishment<\/p>\n          <button class=\"print-btn\" onclick=\"window.print()\" style=\"margin-top:14px;\">\ud83d\udda8 Print \/ Save as PDF<\/button>\n        <\/div>\n        <div class=\"result-body\">\n          <!-- Macros -->\n          <div style=\"margin-bottom:28px;\">\n            <div style=\"display:flex;justify-content:space-between;align-items:center;margin-bottom:12px;\">\n              <span style=\"font-family:'Cormorant Garamond',serif;font-size:18px;font-weight:700;color:var(--green-deep);\">Daily Nutrition Target<\/span>\n              <span id=\"calorieDisplay\" style=\"font-family:'Cinzel Decorative',serif;font-size:20px;color:var(--gold);\"><\/span>\n            <\/div>\n            <div class=\"macro-bars\">\n              <div class=\"macro-bar-row\">\n                <span class=\"macro-bar-label\">Carbohydrates<\/span>\n                <div class=\"macro-bar-track\"><div class=\"macro-bar-fill\" id=\"carbBar\" style=\"width:0%;background:var(--green-mid);\"><\/div><\/div>\n                <span class=\"macro-bar-val\" id=\"carbVal\">&#8212;<\/span>\n              <\/div>\n              <div class=\"macro-bar-row\">\n                <span class=\"macro-bar-label\">Protein<\/span>\n                <div class=\"macro-bar-track\"><div class=\"macro-bar-fill\" id=\"protBar\" style=\"width:0%;background:var(--gold);\"><\/div><\/div>\n                <span class=\"macro-bar-val\" id=\"protVal\">&#8212;<\/span>\n              <\/div>\n              <div class=\"macro-bar-row\">\n                <span class=\"macro-bar-label\">Healthy Fats<\/span>\n                <div class=\"macro-bar-track\"><div class=\"macro-bar-fill\" id=\"fatBar\" style=\"width:0%;background:#a29bfe;\"><\/div><\/div>\n                <span class=\"macro-bar-val\" id=\"fatVal\">&#8212;<\/span>\n              <\/div>\n            <\/div>\n          <\/div>\n\n          <!-- Meal plan grid -->\n          <h4 style=\"font-family:'Cormorant Garamond',serif;font-size:18px;font-weight:700;color:var(--green-deep);margin-bottom:16px;\">Your Daily Meal Plan<\/h4>\n          <div class=\"meal-plan-grid\" id=\"mealPlanGrid\"><\/div>\n\n          <!-- Sunnah tips -->\n          <div class=\"sunnah-tips\">\n            <h4>\u263d Prophetic Eating Etiquettes to Observe<\/h4>\n            <ul id=\"sunnahTipsList\"><\/ul>\n          <\/div>\n\n          <!-- Dua before eating -->\n          <div class=\"dua-box\">\n            <div class=\"dua-arabic\">\u0628\u0650\u0633\u0652\u0645\u0650 \u0627\u0644\u0644\u064e\u0651\u0647\u0650 \u0648\u064e\u0639\u064e\u0644\u064e\u0649 \u0628\u064e\u0631\u064e\u0643\u064e\u0629\u0650 \u0627\u0644\u0644\u064e\u0651\u0647\u0650<\/div>\n            <div class=\"dua-transliteration\">Bismill\u0101hi wa \u02bfal\u0101 barakati-Ll\u0101h<\/div>\n            <div class=\"dua-translation\">&#8220;In the name of Allah and with the blessings of Allah&#8221;<\/div>\n            <div class=\"dua-ref\">Recite before every meal \u00b7 Source: Abu Dawud 3767<\/div>\n          <\/div>\n\n          <button class=\"btn btn-outline\" onclick=\"resetPlanner()\" style=\"margin-top:8px;width:100%;justify-content:center;\">\u21a9 Recalculate My Plan<\/button>\n        <\/div>\n      <\/div>\n    <\/div><!-- \/.planner-card -->\n  <\/div>\n<\/section>\n\n<!-- ========== PROPHETIC FOODS ========== -->\n<section class=\"foods-section\" aria-labelledby=\"foods-heading\">\n  <div class=\"container\">\n    <div class=\"section-header\">\n      <span class=\"eyebrow\">Tibb al-Nabawi<\/span>\n      <h2 id=\"foods-heading\">The 10 Essential Prophetic Superfoods<\/h2>\n      <p>Foods explicitly praised in authentic Hadith and the Holy Quran \u2014 each one a miracle of nutritional wisdom.<\/p>\n      <div class=\"divider-ornament\"><span><\/span><i>\u2726<\/i><span><\/span><\/div>\n    <\/div>\n    <div class=\"foods-grid\">\n\n      <article class=\"food-card\">\n        <span class=\"food-badge\">Hadith<\/span>\n        <span class=\"food-emoji\">\ud83c\udf34<\/span>\n        <span class=\"food-arabic\">\u0627\u0644\u062a\u064e\u0651\u0645\u0652\u0631<\/span>\n        <h3 class=\"food-name\">Dates (Tamr)<\/h3>\n        <p class=\"food-desc\">The Prophet \ufdfa said: &#8220;Whoever has seven &#8216;Ajwa dates in the morning will not be harmed by poison or magic that day.&#8221; Rich in potassium, fibre, and natural sugars for sustained energy.<\/p>\n        <div class=\"food-ref\">\ud83d\udcd6 Sahih al-Bukhari 5779 \u00b7 5445<\/div>\n      <\/article>\n\n      <article class=\"food-card\">\n        <span class=\"food-badge quranic\">Quranic<\/span>\n        <span class=\"food-emoji\">\ud83c\udf6f<\/span>\n        <span class=\"food-arabic\">\u0627\u0644\u0652\u0639\u064e\u0633\u064e\u0644<\/span>\n        <h3 class=\"food-name\">Honey (\u02bfAsal)<\/h3>\n        <p class=\"food-desc\">Allah \ufdfb says in the Quran: &#8220;There comes from their bellies a drink of varying colours in which there is healing for people.&#8221; Modern science confirms its antimicrobial properties.<\/p>\n        <div class=\"food-ref\">\ud83d\udcd6 Quran 16:69 \u00b7 Sahih al-Bukhari 5684<\/div>\n      <\/article>\n\n      <article class=\"food-card\">\n        <span class=\"food-badge\">Hadith<\/span>\n        <span class=\"food-emoji\">\ud83c\udf31<\/span>\n        <span class=\"food-arabic\">\u0627\u0644\u0652\u062d\u064e\u0628\u064e\u0651\u0629 \u0627\u0644\u0633\u064e\u0651\u0648\u0652\u062f\u064e\u0627\u0621<\/span>\n        <h3 class=\"food-name\">Black Seed (\u1e24abbatus-Sawda)<\/h3>\n        <p class=\"food-desc\">The Prophet \ufdfa declared it &#8220;a cure for every disease except death.&#8221; Over 630 peer-reviewed studies confirm Nigella Sativa&#8217;s anti-inflammatory and immunomodulatory effects.<\/p>\n        <div class=\"food-ref\">\ud83d\udcd6 Sahih al-Bukhari 5687 \u00b7 Sahih Muslim 2215<\/div>\n      <\/article>\n\n      <article class=\"food-card\">\n        <span class=\"food-badge quranic\">Quranic<\/span>\n        <span class=\"food-emoji\">\ud83e\uded2<\/span>\n        <span class=\"food-arabic\">\u0632\u064e\u064a\u0652\u062a \u0627\u0644\u0632\u064e\u0651\u064a\u0652\u062a\u064f\u0648\u0646<\/span>\n        <h3 class=\"food-name\">Olive Oil (Zayt al-Zayt\u016bn)<\/h3>\n        <p class=\"food-desc\">Allah \ufdfb swears by the olive tree in Surah at-Tin. The Prophet \ufdfa encouraged consuming olive oil. Its monounsaturated fats are the backbone of the heart-healthy Mediterranean diet.<\/p>\n        <div class=\"food-ref\">\ud83d\udcd6 Quran 95:1 \u00b7 Sunan at-Tirmidhi 1851<\/div>\n      <\/article>\n\n      <article class=\"food-card\">\n        <span class=\"food-badge\">Hadith<\/span>\n        <span class=\"food-emoji\">\ud83c\udf3e<\/span>\n        <span class=\"food-arabic\">\u0627\u0644\u0634\u064e\u0651\u0639\u0650\u064a\u0631<\/span>\n        <h3 class=\"food-name\">Barley (Sha\u02bf\u012br)<\/h3>\n        <p class=\"food-desc\">The staple grain of the Prophet \ufdfa. Barley bread (khubz al-sha\u02bf\u012br) was recommended for fever. High in beta-glucan fibre, barley regulates blood sugar and reduces LDL cholesterol.<\/p>\n        <div class=\"food-ref\">\ud83d\udcd6 Sahih al-Bukhari 5689 \u00b7 Ibn Majah 3458<\/div>\n      <\/article>\n\n      <article class=\"food-card\">\n        <span class=\"food-badge quranic\">Quranic<\/span>\n        <span class=\"food-emoji\">\ud83c\udf4e<\/span>\n        <span class=\"food-arabic\">\u0627\u0644\u0631\u064f\u0651\u0645\u064e\u0651\u0627\u0646<\/span>\n        <h3 class=\"food-name\">Pomegranate (Rumm\u0101n)<\/h3>\n        <p class=\"food-desc\">Mentioned three times in the Holy Quran as a fruit of Paradise. Modern studies show pomegranate polyphenols have powerful antioxidant activity, surpassing even red wine and green tea.<\/p>\n        <div class=\"food-ref\">\ud83d\udcd6 Quran 6:99 \u00b7 6:141 \u00b7 55:68<\/div>\n      <\/article>\n\n      <article class=\"food-card\">\n        <span class=\"food-badge quranic\">Quranic<\/span>\n        <span class=\"food-emoji\">\ud83e\uded0<\/span>\n        <span class=\"food-arabic\">\u0627\u0644\u062a\u0650\u0651\u064a\u0646<\/span>\n        <h3 class=\"food-name\">Figs (T\u012bn)<\/h3>\n        <p class=\"food-desc\">Allah \ufdfb swears by figs in Surah at-T\u012bn. Among the highest dietary sources of calcium (after milk), with significant iron and bone-supportive minerals \u2014 especially vital for women.<\/p>\n        <div class=\"food-ref\">\ud83d\udcd6 Quran 95:1 \u00b7 Ibn Qayyim, Zad al-Ma\u02bfad<\/div>\n      <\/article>\n\n      <article class=\"food-card\">\n        <span class=\"food-badge\">Hadith<\/span>\n        <span class=\"food-emoji\">\ud83e\udd5b<\/span>\n        <span class=\"food-arabic\">\u0627\u0644\u0644\u064e\u0651\u0628\u064e\u0646<\/span>\n        <h3 class=\"food-name\">Milk (Laban)<\/h3>\n        <p class=\"food-desc\">The Prophet \ufdfa said: &#8220;Whoever is given food by Allah should say: O Allah bless it for us&#8230; and whoever is given milk to drink should say: O Allah bless it for us and give us more of it.&#8221;<\/p>\n        <div class=\"food-ref\">\ud83d\udcd6 Sunan at-Tirmidhi 3455 \u00b7 Abu Dawud 3730<\/div>\n      <\/article>\n\n      <article class=\"food-card\">\n        <span class=\"food-badge\">Hadith<\/span>\n        <span class=\"food-emoji\">\ud83c\udf83<\/span>\n        <span class=\"food-arabic\">\u0627\u0644\u062f\u064f\u0651\u0628\u064e\u0651\u0627\u0621<\/span>\n        <h3 class=\"food-name\">Pumpkin \/ Gourd (Dubb\u0101\u02be)<\/h3>\n        <p class=\"food-desc\">Anas ibn Malik reported that the Prophet \ufdfa loved pumpkin (gourd). It is low in calories, high in Vitamin A and antioxidants \u2014 a powerful anti-inflammatory vegetable.<\/p>\n        <div class=\"food-ref\">\ud83d\udcd6 Sahih al-Bukhari 5439 \u00b7 Sahih Muslim 2041<\/div>\n      <\/article>\n\n      <article class=\"food-card\">\n        <span class=\"food-badge\">Hadith<\/span>\n        <span class=\"food-emoji\">\ud83d\udca7<\/span>\n        <span class=\"food-arabic\">\u0645\u064e\u0627\u0621 \u0632\u064e\u0645\u0652\u0632\u064e\u0645<\/span>\n        <h3 class=\"food-name\">Zamzam Water<\/h3>\n        <p class=\"food-desc\">&#8220;The water of Zamzam is for whatever it is drunk for.&#8221; A blessed water scientifically rich in bicarbonates and fluoride. Spiritually, it nourishes both body and soul.<\/p>\n        <div class=\"food-ref\">\ud83d\udcd6 Sunan Ibn Majah 3062 \u00b7 Sahih Ibn Hibban 3881<\/div>\n      <\/article>\n\n    <\/div>\n  <\/div>\n<\/section>\n\n<!-- ========== ONE-THIRD RULE ========== -->\n<section class=\"thirds-section\" aria-labelledby=\"thirds-heading\">\n  <div class=\"container\">\n    <div class=\"section-header\">\n      <span class=\"eyebrow\">Prophetic Wisdom<\/span>\n      <h2 id=\"thirds-heading\">The Islamic One-Third Rule<\/h2>\n      <p>The Prophet \ufdfa gave humanity a nutritional framework 1,400 years before modern dietetics.<\/p>\n      <div class=\"divider-ornament\"><span><\/span><i>\u2726<\/i><span><\/span><\/div>\n    <\/div>\n    <div class=\"thirds-wrap\">\n      <!-- SVG Infographic -->\n      <div class=\"thirds-infographic\">\n        <svg class=\"stomach-svg\" viewBox=\"0 0 300 340\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" role=\"img\" aria-label=\"Stomach divided into three thirds: food, drink, and air\">\n          <defs>\n            <filter id=\"soft-shadow\">\n              <feDropShadow dx=\"0\" dy=\"4\" stdDeviation=\"8\" flood-color=\"#0d3320\" flood-opacity=\"0.15\"\/>\n            <\/filter>\n          <\/defs>\n          <!-- Stomach outline -->\n          <g filter=\"url(#soft-shadow)\">\n            <!-- 1\/3 food (bottom) -->\n            <path d=\"M 100 280 Q 70 270 60 230 Q 50 200 55 170 Q 58 155 75 145 L 225 145 Q 242 155 245 170 Q 250 200 240 230 Q 230 270 200 280 Z\" fill=\"#2d7a52\" opacity=\"0.92\"\/>\n            <!-- 1\/3 drink (middle) -->\n            <path d=\"M 75 145 Q 58 155 55 170 L 245 170 Q 242 155 225 145 Z\" fill=\"none\"\/>\n            <rect x=\"55\" y=\"100\" width=\"190\" height=\"47\" fill=\"#c9972a\" opacity=\"0.88\" rx=\"2\"\/>\n            <!-- 1\/3 air (top) -->\n            <rect x=\"55\" y=\"58\" width=\"190\" height=\"44\" fill=\"#a29bfe\" opacity=\"0.75\" rx=\"2\"\/>\n            <!-- Stomach body outer shape top -->\n            <path d=\"M 80 58 Q 82 20 150 18 Q 218 20 220 58 Z\" fill=\"#a29bfe\" opacity=\"0.75\"\/>\n            <!-- Oesophagus -->\n            <rect x=\"130\" y=\"0\" width=\"40\" height=\"22\" fill=\"#e0e0e0\" rx=\"8\" opacity=\"0.7\"\/>\n            <!-- Outline -->\n            <path d=\"M 130 20 Q 82 20 80 58 L 55 100 Q 50 130 55 170 Q 60 220 75 258 Q 90 300 150 308 Q 210 300 225 258 Q 240 220 245 170 Q 250 130 245 100 L 220 58 Q 218 20 150 18 Q 130 18 130 20 Z\" fill=\"none\" stroke=\"#1a5c38\" stroke-width=\"2.5\" opacity=\"0.5\"\/>\n          <\/g>\n          <!-- Labels -->\n          <text x=\"150\" y=\"232\" text-anchor=\"middle\" font-family=\"'Nunito',sans-serif\" font-size=\"13\" font-weight=\"800\" fill=\"white\" opacity=\"0.95\">\u2153 FOOD<\/text>\n          <text x=\"150\" y=\"127\" text-anchor=\"middle\" font-family=\"'Nunito',sans-serif\" font-size=\"13\" font-weight=\"800\" fill=\"white\" opacity=\"0.95\">\u2153 DRINK<\/text>\n          <text x=\"150\" y=\"84\" text-anchor=\"middle\" font-family=\"'Nunito',sans-serif\" font-size=\"13\" font-weight=\"800\" fill=\"#3d3d3d\" opacity=\"0.9\">\u2153 AIR<\/text>\n          <!-- Lines -->\n          <line x1=\"55\" y1=\"100\" x2=\"245\" y2=\"100\" stroke=\"rgba(255,255,255,0.5)\" stroke-width=\"1.5\" stroke-dasharray=\"5,4\"\/>\n          <line x1=\"55\" y1=\"145\" x2=\"245\" y2=\"145\" stroke=\"rgba(255,255,255,0.5)\" stroke-width=\"1.5\" stroke-dasharray=\"5,4\"\/>\n        <\/svg>\n      <\/div>\n\n      <!-- Legend & Hadith -->\n      <div class=\"thirds-legend\">\n        <div class=\"hadith-pullquote\" style=\"margin-bottom:0;background:linear-gradient(135deg,var(--green-pale),#e0f0e8);\">\n          <div class=\"arabic-text\" style=\"font-size:17px;\" dir=\"rtl\">\u0645\u064e\u0627 \u0645\u064e\u0644\u064e\u0623\u064e \u0622\u062f\u064e\u0645\u0650\u064a\u064c\u0651 \u0648\u0650\u0639\u064e\u0627\u0621\u064b \u0634\u064e\u0631\u064b\u0651\u0627 \u0645\u0650\u0646\u0652 \u0628\u064e\u0637\u0652\u0646\u0650\u0647\u0650 \u062d\u064e\u0633\u0652\u0628\u064f \u0627\u0628\u0652\u0646\u0650 \u0622\u062f\u064e\u0645\u064e \u0623\u064f\u0643\u064f\u0644\u064e\u0627\u062a\u064c \u064a\u064f\u0642\u0650\u0645\u0652\u0646\u064e \u0635\u064f\u0644\u0652\u0628\u064e\u0647\u064f \u0641\u064e\u0625\u0650\u0646\u0652 \u0643\u064e\u0627\u0646\u064e \u0644\u064e\u0627 \u0645\u064e\u062d\u064e\u0627\u0644\u064e\u0629\u064e \u0641\u064e\u062b\u064f\u0644\u064f\u062b\u064c \u0644\u0650\u0637\u064e\u0639\u064e\u0627\u0645\u0650\u0647\u0650 \u0648\u064e\u062b\u064f\u0644\u064f\u062b\u064c \u0644\u0650\u0634\u064e\u0631\u064e\u0627\u0628\u0650\u0647\u0650 \u0648\u064e\u062b\u064f\u0644\u064f\u062b\u064c \u0644\u0650\u0646\u064e\u0641\u064e\u0633\u0650\u0647\u0650<\/div>\n          <div class=\"translation\">&#8220;A human being fills no worse vessel than his stomach. It is sufficient to eat a few mouthfuls to keep his spine straight. But if he must, then one third for his food, one third for his drink and one third for his air.&#8221;<\/div>\n          <div class=\"source\">\u2014 Sunan at-Tirmidhi 2380 \u00b7 Ibn Majah 3349 (Sahih)<\/div>\n        <\/div>\n        <div class=\"legend-item\">\n          <div class=\"legend-dot food\"><\/div>\n          <div>\n            <div class=\"legend-title\">One-Third: Food (\u0637\u064e\u0639\u064e\u0627\u0645)<\/div>\n            <div class=\"legend-body\">Eat until one-third full \u2014 equivalent to roughly 400\u2013600 kcal per meal for most adults. Choose wholesome, Prophetic foods that nourish without burdening digestion.<\/div>\n          <\/div>\n        <\/div>\n        <div class=\"legend-item\">\n          <div class=\"legend-dot drink\"><\/div>\n          <div>\n            <div class=\"legend-title\">One-Third: Drink (\u0634\u064e\u0631\u064e\u0627\u0628)<\/div>\n            <div class=\"legend-body\">Sip water throughout the meal rather than drinking large amounts at once. The Sunnah teaches drinking in three sips \u2014 aligned with modern advice on hydration pacing.<\/div>\n          <\/div>\n        <\/div>\n        <div class=\"legend-item\">\n          <div class=\"legend-dot air\"><\/div>\n          <div>\n            <div class=\"legend-title\">One-Third: Air (\u0646\u064e\u0641\u064e\u0633)<\/div>\n            <div class=\"legend-body\">Reserve space to breathe. This prevents bloating, aids gastric motility, and keeps the mind clear for \u02bfibadah (worship) after meals.<\/div>\n          <\/div>\n        <\/div>\n      <\/div>\n    <\/div>\n  <\/div>\n<\/section>\n\n<!-- ========== MEAL TIMING TIMELINE ========== -->\n<section class=\"timing-section\" aria-labelledby=\"timing-heading\">\n  <div class=\"container\">\n    <div class=\"section-header\">\n      <span class=\"eyebrow\">Prophetic Schedule<\/span>\n      <h2 id=\"timing-heading\">Sunnah Meal Timing Throughout the Day<\/h2>\n      <p style=\"color:rgba(255,255,255,0.7);\">Aligning your eating schedule with the natural rhythm of salah and light is the essence of Prophetic nutrition.<\/p>\n      <div class=\"divider-ornament\"><span><\/span><i style=\"color:var(--gold-light);\">\u2726<\/i><span><\/span><\/div>\n    <\/div>\n\n    <div class=\"timeline\">\n      <div class=\"tl-item\">\n        <div class=\"tl-dot\"><\/div>\n        <div class=\"tl-card\">\n          <div class=\"tl-time\">Pre-Fajr \u00b7 ~4:30 AM<\/div>\n          <div class=\"tl-title\">Suhoor \u2014 The Blessed Meal<\/div>\n          <div class=\"tl-body\">The pre-dawn meal is a Sunnah with immense blessings. Even a sip of water counts. Delay it as close to Fajr as possible to maximise energy through the day.<\/div>\n          <div class=\"tl-hadith\">\ud83d\udcd6 &#8220;Have Suhoor, for in Suhoor there is blessing.&#8221; \u2014 Bukhari 1923<\/div>\n        <\/div>\n      <\/div>\n\n      <div class=\"tl-item\">\n        <div class=\"tl-dot\"><\/div>\n        <div class=\"tl-card\">\n          <div class=\"tl-time\">Post-Fajr \u00b7 ~7:00 AM<\/div>\n          <div class=\"tl-title\">Breakfast \u2014 Light &#038; Prophetic<\/div>\n          <div class=\"tl-body\">Begin with 7 &#8216;Ajwa dates or honey in warm water. Light protein \u2014 eggs or labneh \u2014 supports alertness. The Prophet \ufdfa rarely ate a heavy breakfast.<\/div>\n          <div class=\"tl-hadith\">\ud83d\udcd6 &#8220;Seven &#8216;Ajwa dates in the morning&#8230;&#8221; \u2014 Bukhari 5779<\/div>\n        <\/div>\n      <\/div>\n\n      <div class=\"tl-item\">\n        <div class=\"tl-dot\"><\/div>\n        <div class=\"tl-card\">\n          <div class=\"tl-time\">Post-Dhuhr \u00b7 ~1:30 PM<\/div>\n          <div class=\"tl-title\">Lunch \u2014 The Main Meal<\/div>\n          <div class=\"tl-body\">Scholars recommend a mid-day rest (qayl\u016blah \u2014 a brief nap) before or after lunch. A meal of barley bread (thareed), meat, and vegetables mirrors the Prophetic tradition.<\/div>\n          <div class=\"tl-hadith\">\ud83d\udcd6 &#8220;Take a midday nap, for the shayateen do not take naps.&#8221; \u2014 Tabarani<\/div>\n        <\/div>\n      <\/div>\n\n      <div class=\"tl-item\">\n        <div class=\"tl-dot\"><\/div>\n        <div class=\"tl-card\">\n          <div class=\"tl-time\">Post-\u02bfAsr \u00b7 ~5:00 PM<\/div>\n          <div class=\"tl-title\">Light Snack (Optional)<\/div>\n          <div class=\"tl-body\">Dates, nuts, or seasonal fruit. The Prophet \ufdfa consumed light foods between meals when needed. Avoid heavy snacking that dulls the appetite for Maghrib.<\/div>\n          <div class=\"tl-hadith\">\ud83d\udcd6 &#8220;The best food is that which has many hands involved.&#8221; \u2014 Abu Dawud<\/div>\n        <\/div>\n      <\/div>\n\n      <div class=\"tl-item\">\n        <div class=\"tl-dot\"><\/div>\n        <div class=\"tl-card\">\n          <div class=\"tl-time\">Maghrib \u00b7 Sunset<\/div>\n          <div class=\"tl-title\">Iftar \/ Dinner \u2014 Break with Dates<\/div>\n          <div class=\"tl-body\">Break fast (or have dinner) promptly at Maghrib. Begin with odd-number dates and water, then pray Maghrib before the full meal. Avoid overeating.<\/div>\n          <div class=\"tl-hadith\">\ud83d\udcd6 &#8220;People will remain well as long as they hasten the breaking of the fast.&#8221; \u2014 Bukhari 1957<\/div>\n        <\/div>\n      <\/div>\n\n      <div class=\"tl-item\">\n        <div class=\"tl-dot\"><\/div>\n        <div class=\"tl-card\">\n          <div class=\"tl-time\">Post-\u02bfIsha \u00b7 ~9:00 PM<\/div>\n          <div class=\"tl-title\">Night \u2014 Avoid Late Eating<\/div>\n          <div class=\"tl-body\">The Sunnah encourages an early bedtime post-&#8216;Isha. Avoid heavy meals late at night \u2014 they disrupt sleep, digestion, and the body&#8217;s overnight repair cycle.<\/div>\n          <div class=\"tl-hadith\">\ud83d\udcd6 The Prophet \ufdfa disliked sleeping before &#8216;Isha and talking after it. \u2014 Bukhari 568<\/div>\n        <\/div>\n      <\/div>\n    <\/div>\n  <\/div>\n<\/section>\n\n<!-- ========== BENEFITS ========== -->\n<section class=\"benefits-section\" aria-labelledby=\"benefits-heading\">\n  <div class=\"container\">\n    <div class=\"section-header\">\n      <span class=\"eyebrow\">Why Follow It?<\/span>\n      <h2 id=\"benefits-heading\">Scientifically Verified Benefits of the Sunnah Diet<\/h2>\n      <p>Each Prophetic principle has been confirmed by modern nutritional science and clinical research.<\/p>\n      <div class=\"divider-ornament\"><span><\/span><i>\u2726<\/i><span><\/span><\/div>\n    <\/div>\n    <div class=\"benefits-grid\">\n      <div class=\"benefit-card\">\n        <span class=\"benefit-icon\">\ud83e\udec0<\/span>\n        <h3 class=\"benefit-title\">Heart Health<\/h3>\n        <p class=\"benefit-body\">Olive oil, dates, and barley reduce LDL cholesterol and support cardiovascular function \u2014 aligned with Mediterranean diet research (Lancet, 2018).<\/p>\n      <\/div>\n      <div class=\"benefit-card\">\n        <span class=\"benefit-icon\">\ud83e\udde0<\/span>\n        <h3 class=\"benefit-title\">Mental Clarity<\/h3>\n        <p class=\"benefit-body\">Moderate eating (one-third rule) prevents post-meal cognitive fog. Honey&#8217;s natural sugars and black seed&#8217;s thymoquinone support neurological health.<\/p>\n      <\/div>\n      <div class=\"benefit-card\">\n        <span class=\"benefit-icon\">\ud83d\udee1\ufe0f<\/span>\n        <h3 class=\"benefit-title\">Immune Strength<\/h3>\n        <p class=\"benefit-body\">Nigella Sativa, honey, and pomegranate are proven immunomodulators. Clinical studies confirm their role in reducing chronic inflammation markers (PubMed).<\/p>\n      <\/div>\n      <div class=\"benefit-card\">\n        <span class=\"benefit-icon\">\u2696\ufe0f<\/span>\n        <h3 class=\"benefit-title\">Weight Management<\/h3>\n        <p class=\"benefit-body\">Caloric moderation through the one-third rule naturally prevents obesity. Fasting on Mondays and Thursdays enhances metabolic flexibility and insulin sensitivity.<\/p>\n      <\/div>\n      <div class=\"benefit-card\">\n        <span class=\"benefit-icon\">\ud83e\uddb4<\/span>\n        <h3 class=\"benefit-title\">Bone &#038; Gut Health<\/h3>\n        <p class=\"benefit-body\">Barley fibre supports microbiome diversity. Milk, figs, and dates provide calcium and magnesium essential for bone density maintenance through all life stages.<\/p>\n      <\/div>\n      <div class=\"benefit-card\">\n        <span class=\"benefit-icon\">\ud83c\udf19<\/span>\n        <h3 class=\"benefit-title\">Spiritual Alignment<\/h3>\n        <p class=\"benefit-body\">Eating according to Sunnah is itself an act of worship. Gratitude (shukr) before and after meals, combined with moderate eating, nurtures both taqwa and physical health.<\/p>\n      <\/div>\n    <\/div>\n  <\/div>\n<\/section>\n\n<!-- ========== SEO ARTICLE ========== -->\n<section class=\"article-section\" aria-labelledby=\"article-heading\">\n  <div class=\"container\">\n    <div class=\"article-wrap\">\n\n      <h2 id=\"article-heading\">What Is the Sunnah Diet? A Complete Guide to Prophetic Nutrition<\/h2>\n      <p>The <strong>Sunnah diet<\/strong> \u2014 also known as the <em>Prophetic diet<\/em> or <strong>Tibb al-Nabawi<\/strong> (\u0627\u0644\u0637\u0628 \u0627\u0644\u0646\u0628\u0648\u064a) \u2014 refers to the comprehensive nutritional philosophy derived from the lifestyle of the Prophet Muhammad \ufdfa as recorded in <a href=\"https:\/\/sunnah.com\" target=\"_blank\" rel=\"noopener noreferrer\">authentic Hadith<\/a> and interpreted through the lens of classical Islamic scholarship. Far from being a rigid eating program, it is a holistic approach that weaves together moderation, gratitude, and the consumption of specific Prophetically endorsed foods.<\/p>\n\n      <p>Unlike modern fad diets that oscillate between extremes, the Sunnah diet is built on timeless, balanced principles: eat when hungry, stop before full, begin with Allah&#8217;s name, eat with the right hand, and choose wholesome, natural foods. Its wisdom has endured for over 1,400 years \u2014 and modern nutritional science is only beginning to validate what the Prophet \ufdfa taught.<\/p>\n\n      <h3>The Hadith Evidence for Prophetic Nutrition<\/h3>\n      <p>The <strong>one-third rule<\/strong> is the cornerstone of Sunnah nutrition. Narrated by al-Miqdam ibn Madikarib and recorded in <a href=\"https:\/\/sunnah.com\/tirmidhi\/27\" target=\"_blank\" rel=\"noopener noreferrer\">Sunan at-Tirmidhi (2380)<\/a> and Sunan Ibn Majah (3349), the hadith establishes a principle that modern intermittent fasting and caloric restriction research has independently confirmed: leaving the stomach partially empty optimises digestion, cognition, and longevity.<\/p>\n\n      <div class=\"hadith-pullquote\">\n        <div class=\"arabic-text\" dir=\"rtl\">\u062d\u064e\u0633\u0652\u0628\u064f \u0627\u0628\u0652\u0646\u0650 \u0622\u062f\u064e\u0645\u064e \u0623\u064f\u0643\u064f\u0644\u064e\u0627\u062a\u064c \u064a\u064f\u0642\u0650\u0645\u0652\u0646\u064e \u0635\u064f\u0644\u0652\u0628\u064e\u0647\u064f \u0641\u064e\u0625\u0650\u0646\u0652 \u0643\u064e\u0627\u0646\u064e \u0644\u064e\u0627 \u0645\u064e\u062d\u064e\u0627\u0644\u064e\u0629\u064e \u0641\u064e\u062b\u064f\u0644\u064f\u062b\u064c \u0644\u0650\u0637\u064e\u0639\u064e\u0627\u0645\u0650\u0647\u0650 \u0648\u064e\u062b\u064f\u0644\u064f\u062b\u064c \u0644\u0650\u0634\u064e\u0631\u064e\u0627\u0628\u0650\u0647\u0650 \u0648\u064e\u062b\u064f\u0644\u064f\u062b\u064c \u0644\u0650\u0646\u064e\u0641\u064e\u0633\u0650\u0647\u0650<\/div>\n        <div class=\"translation\">&#8220;It is sufficient for the son of Adam to eat a few mouthfuls to keep him going. If he must do that (fill his stomach), then let him fill one-third with food, one-third with drink, and one-third with air.&#8221;<\/div>\n        <div class=\"source\">Sunan at-Tirmidhi 2380 \u2014 Graded Sahih by al-Albani<\/div>\n      <\/div>\n\n      <h3>Quranic Guidance on Diet and Health<\/h3>\n      <p>The Quran itself establishes the foundational principle of Islamic dietary ethics: <strong>&#8220;Eat and drink, but waste not by excess&#8221;<\/strong> (7:31 \u2014 \u0648\u064e\u0643\u064f\u0644\u064f\u0648\u0627 \u0648\u064e\u0627\u0634\u0652\u0631\u064e\u0628\u064f\u0648\u0627 \u0648\u064e\u0644\u064e\u0627 \u062a\u064f\u0633\u0652\u0631\u0650\u0641\u064f\u0648\u0627). This divine instruction encapsulates the concept of moderation (wasatiyyah) that runs through every aspect of Sunnah nutrition. The Quran also explicitly praises several foods as blessings from Allah \ufdfb: olive trees (24:35), pomegranates (6:99, 6:141, 55:68), figs (95:1), honey (16:69), and grapes (2:219, 36:34).<\/p>\n\n      <h3>Tibb al-Nabawi in Classical Islamic Scholarship<\/h3>\n      <p>The field of Prophetic Medicine (Tibb al-Nabawi) was systematically compiled by Ibn Qayyim al-Jawziyyah (d. 1350 CE) in his monumental work <em>Zad al-Ma\u02bfad<\/em>, and by Ibn al-Qayyim&#8217;s teacher, Ibn Taymiyyah. Their analysis shows that the Prophet \ufdfa consistently avoided excess, valued simplicity, and prioritised locally available, seasonal produce \u2014 principles that align with the modern concept of sustainable nutrition. The <a href=\"https:\/\/islamqa.info\" target=\"_blank\" rel=\"noopener noreferrer\">Islam Q&#038;A<\/a> resource provides extensive guidance on Sunnah dietary rulings across all four Sunni Madhabs.<\/p>\n\n      <h3>The Sunnah Diet Across the Four Sunni Madhabs<\/h3>\n      <p>While the core principles of Prophetic nutrition apply universally, specific jurisprudential rulings on food permissibility (<em>halal<\/em> and <em>haram<\/em>) vary slightly across the four Sunni schools of thought. The <strong>\u1e24anaf\u012b Madhab<\/strong> permits all aquatic animals except those that die without cause; the <strong>M\u0101lik\u012b Madhab<\/strong> is the most permissive, allowing all sea creatures; the <strong>Sh\u0101fi\u02bf\u012b Madhab<\/strong> permits only scaled fish; and the <strong>\u1e24anbal\u012b Madhab<\/strong> generally follows the \u1e24anaf\u012b position with some exceptions. For detailed fiqh rulings on food, consult authenticated sources such as <a href=\"https:\/\/islamweb.net\" target=\"_blank\" rel=\"noopener noreferrer\">IslamWeb<\/a> or your local Dar al-Ifta\u02be.<\/p>\n\n      <h3>Sunnah Fasting and Intermittent Fasting<\/h3>\n      <p>The Sunnah establishes multiple voluntary fasting practices beyond the obligatory Ramadan fast. Fasting on <strong>Mondays and Thursdays<\/strong> (Tirmidhi 745), fasting the <strong>white days<\/strong> (Ayyam al-Beed \u2014 13th, 14th, 15th of each Hijri month), and the <strong>Fast of Dawud<\/strong> (alternating days) are all established Sunnah. Modern clinical research on <strong>intermittent fasting<\/strong> \u2014 published in journals including <a href=\"https:\/\/www.nejm.org\" target=\"_blank\" rel=\"noopener noreferrer\">NEJM<\/a> and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a> \u2014 demonstrates that periodic fasting reduces oxidative stress, improves insulin sensitivity, and activates cellular autophagy. The Prophet \ufdfa guided his Ummah to these precise benefits 14 centuries before clinical trials confirmed them.<\/p>\n\n      <h3>Black Seed (Nigella Sativa): The Most Researched Prophetic Medicine<\/h3>\n      <p>Among all Prophetic superfoods, <strong>black seed (\u1e24abbatus-Sawda)<\/strong> has attracted the most scientific attention. Its active compound, <em>thymoquinone<\/em>, has been studied in over 630 peer-reviewed publications indexed on PubMed. Research demonstrates anti-cancer, anti-inflammatory, antifungal, antimicrobial, and neuroprotective properties. The Prophet \ufdfa declared it &#8220;a cure for every disease except death&#8221; (Sahih al-Bukhari 5687) \u2014 a statement that, contextualised within Islamic scholarship, points to black seed&#8217;s remarkable breadth of therapeutic potential rather than a literal cure-all claim. For evidence-based Islamic health guidance, see resources at <a href=\"https:\/\/quran.com\" target=\"_blank\" rel=\"noopener noreferrer\">Quran.com<\/a>.<\/p>\n\n      <h3>Practical Implementation: Your Sunnah Diet Week<\/h3>\n      <p>Implementing the Sunnah diet does not require dramatic lifestyle overhaul. Begin with three accessible steps: <strong>(1)<\/strong> Reduce portion sizes to align with the one-third principle at every meal; <strong>(2)<\/strong> Introduce one Prophetic food daily \u2014 begin with morning dates or a teaspoon of honey in warm water; <strong>(3)<\/strong> Fast one Sunnah day per week \u2014 Monday is the easiest starting point. Use our planner above to generate a full week of Prophetic meal plans tailored to your caloric needs and lifestyle. For Islamic pregnancy nutrition in particular, also explore our <a href=\"\/prophetic-pregnancy-calculator\/\">Prophetic Pregnancy Nutrition Guide<\/a>.<\/p>\n\n    <\/div>\n  <\/div>\n<\/section>\n\n<!-- ========== FAQ ========== -->\n<section class=\"faq-section\" aria-labelledby=\"faq-heading\">\n  <div class=\"container\">\n    <div class=\"section-header\">\n      <span class=\"eyebrow\">Common Questions<\/span>\n      <h2 id=\"faq-heading\">Frequently Asked Questions<\/h2>\n      <p>Islamic scholars, nutritionists, and our community&#8217;s most-asked questions \u2014 answered.<\/p>\n      <div class=\"divider-ornament\"><span><\/span><i>\u2726<\/i><span><\/span><\/div>\n    <\/div>\n    <div class=\"faq-wrap\">\n\n      <div class=\"faq-item\">\n        <button class=\"faq-q\" aria-expanded=\"false\">\n          What is the Sunnah diet?\n          <span class=\"faq-arrow\">\u25be<\/span>\n        <\/button>\n        <div class=\"faq-a\">The Sunnah diet (also called the Prophetic diet or Tibb al-Nabawi) refers to the eating habits and foods endorsed by the Prophet Muhammad \ufdfa as recorded in authentic Hadith. Key principles include eating in moderation (the one-third rule from Tirmidhi 2380), saying Bismillah before eating, eating with the right hand, sitting while eating, and consuming Prophetically praised foods like dates, honey, black seed, olive oil, and barley.<\/div>\n      <\/div>\n\n      <div class=\"faq-item\">\n        <button class=\"faq-q\" aria-expanded=\"false\">\n          What are the Prophetic superfoods in Islam?\n          <span class=\"faq-arrow\">\u25be<\/span>\n        <\/button>\n        <div class=\"faq-a\">The major Prophetic superfoods include: Dates (\u062a\u0645\u0631) \u2014 especially &#8216;Ajwa; Honey (\u0639\u0633\u0644) \u2014 a Quranic cure; Black Seed \/ Nigella Sativa (\u062d\u0628\u0629 \u0627\u0644\u0633\u0648\u062f\u0627\u0621); Olive oil (\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646); Barley (\u0634\u0639\u064a\u0631); Milk (\u0644\u0628\u0646); Pumpkin\/Gourd (\u062f\u0628\u0651\u0627\u0621); Pomegranate (\u0631\u0645\u0627\u0646 \u2014 Quranic); Figs (\u062a\u064a\u0646 \u2014 Quranic); Grapes; Vinegar; and Zamzam water. Each is supported by multiple Hadith references and modern clinical research.<\/div>\n      <\/div>\n\n      <div class=\"faq-item\">\n        <button class=\"faq-q\" aria-expanded=\"false\">\n          Is the Sunnah diet scientifically supported?\n          <span class=\"faq-arrow\">\u25be<\/span>\n        <\/button>\n        <div class=\"faq-a\">Yes. Extensive modern research supports Prophetic dietary recommendations. Dates are rich in potassium, magnesium, and fibre. Honey has documented antimicrobial properties (confirmed in clinical trials). Nigella Sativa (black seed) has 630+ peer-reviewed studies showing anti-inflammatory and immunomodulatory effects. Olive oil underpins the Mediterranean diet, with robust cardiovascular evidence. The one-third eating principle mirrors caloric restriction research linked to longevity and reduced chronic disease risk.<\/div>\n      <\/div>\n\n      <div class=\"faq-item\">\n        <button class=\"faq-q\" aria-expanded=\"false\">\n          What is the one-third rule in Islam?\n          <span class=\"faq-arrow\">\u25be<\/span>\n        <\/button>\n        <div class=\"faq-a\">The one-third rule comes from a hadith narrated by al-Miqdam ibn Madikarib (Tirmidhi 2380, graded Sahih): The Prophet \ufdfa taught that one-third of the stomach should be reserved for food, one-third for drink, and one-third for air (breathing space). This principle aligns with modern nutritional science on mindful eating, reduces the risk of overeating-related diseases, and supports optimal digestion and spiritual clarity for acts of worship.<\/div>\n      <\/div>\n\n      <div class=\"faq-item\">\n        <button class=\"faq-q\" aria-expanded=\"false\">\n          How many times a day did the Prophet \ufdfa eat?\n          <span class=\"faq-arrow\">\u25be<\/span>\n        <\/button>\n        <div class=\"faq-a\">The Prophet \ufdfa typically ate one to two meals per day \u2014 a light meal in the morning and a larger meal later in the day. He rarely ate three meals as is common today. This approach resembles modern time-restricted eating (TRE) or intermittent fasting protocols. He avoided eating simply out of habit and only ate when hungry, often going long periods with minimal food, relying on dates and water.<\/div>\n      <\/div>\n\n      <div class=\"faq-item\">\n        <button class=\"faq-q\" aria-expanded=\"false\">\n          Can non-Muslims follow the Sunnah diet?\n          <span class=\"faq-arrow\">\u25be<\/span>\n        <\/button>\n        <div class=\"faq-a\">Absolutely. The nutritional wisdom of the Sunnah diet is universal. The emphasis on whole, unprocessed foods, moderate portions, intermittent fasting, and specific superfoods like honey, olive oil, and black seed are recommendations that benefit all people regardless of faith. Many of these principles mirror the best practices recommended by mainstream nutritional science and evidence-based dietary guidelines from organisations like the WHO and Academy of Nutrition and Dietetics.<\/div>\n      <\/div>\n\n      <div class=\"faq-item\">\n        <button class=\"faq-q\" aria-expanded=\"false\">\n          What foods should be avoided in the Sunnah diet?\n          <span class=\"faq-arrow\">\u25be<\/span>\n        <\/button>\n        <div class=\"faq-a\">The Sunnah diet avoids: all haram (forbidden) foods including pork and alcohol; excessive consumption of any food; eating while standing (the Prophet \ufdfa discouraged it, though scholars differ on its ruling); garlic or onion before congregational prayer (due to smell); wasteful extravagance; and eating to full satiety. Processed foods, refined sugars, and artificial additives are entirely inconsistent with the Prophetic principle of eating wholesome, natural foods in moderation.<\/div>\n      <\/div>\n\n    <\/div>\n  <\/div>\n<\/section>\n\n<!-- ========== RELATED TOOLS ========== -->\n<section class=\"related-section\" aria-labelledby=\"related-heading\">\n  <div class=\"container\">\n    <div class=\"section-header\">\n      <span class=\"eyebrow\">Explore More Tools<\/span>\n      <h2 id=\"related-heading\">Islamic Calculators &#038; Reference Tools<\/h2>\n      <p style=\"color:rgba(255,255,255,0.7);\">Continue your journey with our full suite of Shariah-compliant Islamic tools.<\/p>\n      <div class=\"divider-ornament\"><span><\/span><i style=\"color:var(--gold-light);\">\u2726<\/i><span><\/span><\/div>\n    <\/div>\n    <div class=\"related-grid\">\n      <a href=\"\/zakat-calculator\/\" class=\"related-card\" aria-label=\"Zakat Calculator\">\n        <span class=\"related-icon\">\ud83d\udcb0<\/span>\n        <div class=\"related-title\">Zakat Calculator<\/div>\n        <div class=\"related-desc\">Calculate your annual Zakat across gold, silver, cash, and trade assets \u2014 with Nisab conversion in 25+ currencies.<\/div>\n      <\/a>\n      <a href=\"\/kaffarah-calculator\/\" class=\"related-card\" aria-label=\"Kaffarah Calculator\">\n        <span class=\"related-icon\">\ud83d\udcff<\/span>\n        <div class=\"related-title\">Kaffarah Calculator<\/div>\n        <div class=\"related-desc\">Determine your Kaffarah obligation for broken oaths, missed fasts, and zihar \u2014 with all four Madhab rulings.<\/div>\n      <\/a>\n      <a href=\"\/fidyah-calculator\/\" class=\"related-card\" aria-label=\"Fidyah Calculator\">\n        <span class=\"related-icon\">\ud83c\udf19<\/span>\n        <div class=\"related-title\">Fidyah Calculator<\/div>\n        <div class=\"related-desc\">Calculate Fidyah for missed Ramadan fasts due to illness or old age, with regional Nisab values and food equivalents.<\/div>\n      <\/a>\n      <a href=\"\/prophetic-pregnancy-calculator\/\" class=\"related-card\" aria-label=\"Islamic Pregnancy Calculator\">\n        <span class=\"related-icon\">\ud83e\udd32<\/span>\n        <div class=\"related-title\">Islamic Pregnancy Calculator<\/div>\n        <div class=\"related-desc\">Dual Gregorian\/Hijri due date calculator with Prophetic milestones, fetal development duas, and sacred month alerts.<\/div>\n      <\/a>\n      <a href=\"\/qurbani-calculator\/\" class=\"related-card\" aria-label=\"Qurbani Calculator\">\n        <span class=\"related-icon\">\ud83d\udc11<\/span>\n        <div class=\"related-title\">Qurbani Calculator<\/div>\n        <div class=\"related-desc\">Determine your Qurbani obligation, shares, and distribution guidelines for Eid al-Adha across all Madhabs.<\/div>\n      <\/a>\n      <a href=\"\/dua-library\/\" class=\"related-card\" aria-label=\"Dua Library\">\n        <span class=\"related-icon\">\ud83d\udcd6<\/span>\n        <div class=\"related-title\">Dua Library<\/div>\n        <div class=\"related-desc\">Searchable collection of 500+ authentic duas from the Quran and Sunnah with Arabic, transliteration, and translation.<\/div>\n      <\/a>\n    <\/div>\n  <\/div>\n<\/section>\n\n<!-- ========== REFERENCES ========== -->\n<section class=\"refs-section\" aria-labelledby=\"refs-heading\">\n  <div class=\"container\">\n    <div class=\"refs-wrap\">\n      <h3 class=\"refs-title\" id=\"refs-heading\">\ud83d\udcda Sources &#038; Scholarly References<\/h3>\n      <div class=\"refs-grid\">\n        <div class=\"ref-item\"><span class=\"ref-num\">1.<\/span><span>Sahih al-Bukhari \u2014 <a href=\"https:\/\/sunnah.com\/bukhari\" target=\"_blank\" rel=\"noopener noreferrer\">sunnah.com\/bukhari<\/a><\/span><\/div>\n        <div class=\"ref-item\"><span class=\"ref-num\">2.<\/span><span>Sahih Muslim \u2014 <a href=\"https:\/\/sunnah.com\/muslim\" target=\"_blank\" rel=\"noopener noreferrer\">sunnah.com\/muslim<\/a><\/span><\/div>\n        <div class=\"ref-item\"><span class=\"ref-num\">3.<\/span><span>Sunan at-Tirmidhi \u2014 <a href=\"https:\/\/sunnah.com\/tirmidhi\" target=\"_blank\" rel=\"noopener noreferrer\">sunnah.com\/tirmidhi<\/a><\/span><\/div>\n        <div class=\"ref-item\"><span class=\"ref-num\">4.<\/span><span>Holy Quran references \u2014 <a href=\"https:\/\/quran.com\" target=\"_blank\" rel=\"noopener noreferrer\">Quran.com<\/a><\/span><\/div>\n        <div class=\"ref-item\"><span class=\"ref-num\">5.<\/span><span>Ibn Qayyim al-Jawziyyah \u2014 <em>Zad al-Ma\u02bfad<\/em> (Provisions for the Hereafter)<\/span><\/div>\n        <div class=\"ref-item\"><span class=\"ref-num\">6.<\/span><span>Nigella Sativa research \u2014 <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/?term=nigella+sativa\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a> (630+ studies)<\/span><\/div>\n        <div class=\"ref-item\"><span class=\"ref-num\">7.<\/span><span>Mediterranean Diet &#038; Cardiovascular Health \u2014 <em>NEJM<\/em>, PREDIMED Study (2018)<\/span><\/div>\n        <div class=\"ref-item\"><span class=\"ref-num\">8.<\/span><span>WHO Dietary Guidelines \u2014 <a href=\"https:\/\/www.who.int\" target=\"_blank\" rel=\"noopener noreferrer\">who.int<\/a><\/span><\/div>\n        <div class=\"ref-item\"><span class=\"ref-num\">9.<\/span><span>Intermittent Fasting Review \u2014 <em>New England Journal of Medicine<\/em> (de Cabo &#038; Mattson, 2019)<\/span><\/div>\n        <div class=\"ref-item\"><span class=\"ref-num\">10.<\/span><span>IslamWeb Fiqh on Food \u2014 <a href=\"https:\/\/islamweb.net\" target=\"_blank\" rel=\"noopener noreferrer\">islamweb.net<\/a><\/span><\/div>\n        <div class=\"ref-item\"><span class=\"ref-num\">11.<\/span><span>Islam Q&#038;A on Prophetic Medicine \u2014 <a href=\"https:\/\/islamqa.info\" target=\"_blank\" rel=\"noopener noreferrer\">islamqa.info<\/a><\/span><\/div>\n        <div class=\"ref-item\"><span class=\"ref-num\">12.<\/span><span>Dates nutrition \u2014 USDA FoodData Central, NIH dietary supplements database<\/span><\/div>\n      <\/div>\n    <\/div>\n  <\/div>\n<\/section>\n\n<!-- Footer note -->\n<div class=\"footer-note\" role=\"contentinfo\">\n  <strong style=\"color:rgba(255,255,255,0.75);\">\u26a0\ufe0f Disclaimer:<\/strong> This tool is for educational and motivational purposes only. It does not constitute medical or dietary advice. Always consult a qualified healthcare provider and your local Islamic scholar for personalised guidance. All Hadith references are from authenticated collections \u2014 verify grading with qualified scholars.<br\/>\n  <span style=\"color:rgba(255,255,255,0.4);font-size:11px;\">\u00a9 DuaForAll.com \u00b7 Built with Islamic care \u00b7 All rights reserved<\/span>\n<\/div>\n\n<script>\n\/* ========== PLANNER LOGIC ========== *\/\nlet currentStep = 1;\nconst totalSteps = 3;\n\n\/\/ Chip selection\ndocument.querySelectorAll('.chip-group').forEach(group => {\n  const id = group.id;\n  const isMulti = ['proteinGroup','healthGroup'].includes(id);\n  group.querySelectorAll('.chip').forEach(chip => {\n    chip.addEventListener('click', () => {\n      if (isMulti) {\n        chip.classList.toggle('selected');\n      } else {\n        group.querySelectorAll('.chip').forEach(c => c.classList.remove('selected'));\n        chip.classList.add('selected');\n      }\n    });\n  });\n});\n\nfunction goStep(n) {\n  if (n < 1 || n > totalSteps) return;\n  \/\/ Update panels\n  document.querySelectorAll('.step-panel').forEach(p => p.classList.remove('active'));\n  document.getElementById('step' + n).classList.add('active');\n  currentStep = n;\n  \/\/ Update step indicators\n  for (let i = 1; i <= totalSteps; i++) {\n    const circle = document.getElementById('sc' + i);\n    const label  = document.getElementById('sl' + i);\n    circle.className = 'step-circle';\n    label.className  = 'step-label';\n    if (i < n) { circle.classList.add('done'); circle.textContent = '\u2713'; label.classList.add('done'); }\n    else if (i === n) { circle.classList.add('active'); circle.textContent = i; label.classList.add('active'); }\n    else { circle.textContent = i; }\n  }\n}\n\n\/* ========== BMR &#038; CALORIE CALC ========== *\/\nfunction calcCalories() {\n  const gender   = document.getElementById('userGender').value;\n  const age      = parseFloat(document.getElementById('userAge').value) || 30;\n  const weight   = parseFloat(document.getElementById('userWeight').value) || 70;\n  const height   = parseFloat(document.getElementById('userHeight').value) || 170;\n  const activity = parseFloat(document.getElementById('userActivity').value);\n  const goal     = document.querySelector('#goalGroup .chip.selected')?.dataset.val || 'maintain';\n\n  \/\/ Mifflin-St Jeor\n  let bmr = gender === 'male'\n    ? 10 * weight + 6.25 * height - 5 * age + 5\n    : 10 * weight + 6.25 * height - 5 * age - 161;\n\n  let tdee = Math.round(bmr * activity);\n  \/\/ Adjust for goal\n  if (goal === 'lose')      tdee -= 400;\n  else if (goal === 'gain') tdee += 250;\n  else if (goal === 'energy') tdee += 100;\n  \/\/ Sunnah one-third modifier: we suggest slightly below TDEE for moderate moderation\n  const sunnahCal = Math.round(tdee * 0.92);\n  return { tdee, sunnahCal };\n}\n\n\/* ========== MEAL DATA ========== *\/\nconst mealTemplates = {\n  arab: {\n    none: [\n      { type:'breakfast', time:'Post-Fajr \u00b7 Morning', name:'Sunnah Breakfast', kcal: null,\n        items:['7 \u02bfAjwa dates with water','Honey in warm water (1 tsp)','Soft-boiled egg with olive oil','Barley bread (1 slice)'] },\n      { type:'lunch', time:'Post-Dhuhr \u00b7 Midday', name:'Thareed Bowl', kcal: null,\n        items:['Lamb &#038; vegetable thareed (barley bread)','Mixed greens salad','Olive oil &#038; za\\'atar dressing','Pomegranate seeds'] },\n      { type:'snack', time:'Post-\u02bfAsr \u00b7 Afternoon', name:'Prophetic Snack', kcal: null,\n        items:['Handful of dates or figs','Handful of mixed nuts','Black seed water (habbatus-sawda)'] },\n      { type:'dinner', time:'Maghrib \u00b7 Evening', name:'Light Prophetic Dinner', kcal: null,\n        items:['Grilled chicken \/ lamb','Pumpkin (dubb\u0101\u02be) with herbs','Cucumber and tomato salad','Labneh with olive oil'] }\n    ],\n    ramadan: [\n      { type:'suhoor', time:'Pre-Fajr \u00b7 Suhoor', name:'Suhoor \u2014 Blessed Meal', kcal: null,\n        items:['Oats with milk and honey','Dates (3\u20137 pieces)','Boiled egg','Barley bread with olive oil','Water (slowly, 3 sips)'] },\n      { type:'iftar', time:'Maghrib \u00b7 Iftar', name:'Iftar \u2014 Break Fast', kcal: null,\n        items:['3 or 7 dates (Sunnah amount)','Water (3 sips \u2014 Sunnah)','Harees (wheat &#038; meat porridge)','Lentil soup','Salad with pomegranate'] },\n      { type:'dinner', time:'Post-Maghrib \u00b7 Dinner', name:'After Tarawih Dinner', kcal: null,\n        items:['Grilled lamb with vegetables','Brown rice or barley','Yoghurt \/ labneh','Seasonal fruit'] }\n    ]\n  },\n  'south-asian': {\n    none: [\n      { type:'breakfast', time:'Post-Fajr \u00b7 Morning', name:'Sunnah Breakfast', kcal: null,\n        items:['Dates with warm milk','Honey water (1 tsp raw honey)','Besan chilla \/ egg paratha (light)','Black seed mixed in yoghurt'] },\n      { type:'lunch', time:'Post-Dhuhr \u00b7 Midday', name:'Desi Prophetic Lunch', kcal: null,\n        items:['Barley chapati or whole wheat roti','Dal mash \/ lentil curry','Pumpkin sabzi (karela or lauki)','Cucumber raita with black seed'] },\n      { type:'snack', time:'Post-\u02bfAsr \u00b7 Afternoon', name:'Prophetic Snack', kcal: null,\n        items:['Dates + almonds + figs','Black seed tea (honey + habbatus sawda)'] },\n      { type:'dinner', time:'Maghrib \u00b7 Dinner', name:'Light Prophetic Dinner', kcal: null,\n        items:['Chicken or mutton shorba (broth)','Barley khichdi or brown rice','Mixed vegetable curry','Pomegranate &#038; mint chaat'] }\n    ],\n    ramadan: [\n      { type:'suhoor', time:'Pre-Fajr \u00b7 Suhoor', name:'Suhoor Meal', kcal: null,\n        items:['Oats porridge with honey','Dates (7 pieces, \u02bfAjwa preferred)','Egg bhurji (light)','Barley paratha with olive oil'] },\n      { type:'iftar', time:'Maghrib \u00b7 Iftar', name:'Iftar Spread', kcal: null,\n        items:['Odd-number dates + water','Fruit chaat with pomegranate','Lentil soup (dal shorba)','Pakora (light, not excessive)'] },\n      { type:'dinner', time:'Post-Tarawih \u00b7 Dinner', name:'After Tarawih Dinner', kcal: null,\n        items:['Mutton biryani (moderate portion)','Raita with black seed','Green salad','Seasonal fruit'] }\n    ]\n  },\n  mediterranean: {\n    none: [\n      { type:'breakfast', time:'Post-Fajr \u00b7 Morning', name:'Sunnah Mediterranean Breakfast', kcal: null,\n        items:['7 dates with olive oil drizzle','Greek yoghurt with honey &#038; figs','Whole grain bread','Za\\'atar &#038; olive oil dip'] },\n      { type:'lunch', time:'Post-Dhuhr \u00b7 Midday', name:'Mediterranean Prophetic Lunch', kcal: null,\n        items:['Grilled fish with lemon &#038; olive oil','Barley tabbouleh','Hummus (chickpea)','Pomegranate molasses salad'] },\n      { type:'snack', time:'Post-\u02bfAsr \u00b7 Afternoon', name:'Prophetic Snack', kcal: null,\n        items:['Dates + walnuts','Black seed infusion water'] },\n      { type:'dinner', time:'Maghrib \u00b7 Dinner', name:'Light Prophetic Dinner', kcal: null,\n        items:['Lamb &#038; vegetable stew','Barley pilaf','Cucumber tomato salad','Baked pumpkin with cinnamon'] }\n    ]\n  },\n  general: {\n    none: [\n      { type:'breakfast', time:'Post-Fajr \u00b7 Morning', name:'Sunnah Breakfast', kcal: null,\n        items:['Dates (3 or 7 pieces)','Honey in warm water','2 boiled eggs','Whole grain toast with olive oil'] },\n      { type:'lunch', time:'Post-Dhuhr \u00b7 Midday', name:'Prophetic Lunch', kcal: null,\n        items:['Grilled chicken or lamb','Barley or brown rice','Roasted pumpkin \/ zucchini','Side salad with pomegranate'] },\n      { type:'snack', time:'Post-\u02bfAsr \u00b7 Afternoon', name:'Prophetic Snack', kcal: null,\n        items:['Dates + almonds + figs','Black seed water or herbal tea'] },\n      { type:'dinner', time:'Maghrib \u00b7 Dinner', name:'Light Prophetic Dinner', kcal: null,\n        items:['Vegetable soup or broth','Whole grain flatbread','Labneh \/ yoghurt','Seasonal fruit'] }\n    ]\n  }\n};\n\nconst sunnahTips = [\n  'Say <strong>Bismillah<\/strong> before eating and <strong>Alhamdulillah<\/strong> after.',\n  'Eat with the <strong>right hand<\/strong> \u2014 the Prophet \ufdfa always did.',\n  'Eat from what is <strong>nearest to you<\/strong> on the plate.',\n  'Do not <strong>criticise food<\/strong> \u2014 the Prophet \ufdfa never did.',\n  'Avoid eating while <strong>standing<\/strong> when possible.',\n  'Drink water in <strong>3 sips<\/strong>, not in one breath.',\n  'Do not <strong>blow into food<\/strong> to cool it \u2014 wait patiently.',\n  'Eat together \u2014 <strong>\"Eat together and do not eat separately.\"<\/strong> (Abu Dawud 3764)',\n  'Lick your fingers <strong>before wiping<\/strong> them \u2014 blessings remain.',\n  'Perform <strong>wudu<\/strong> before eating for extra blessing.'\n];\n\nfunction getMealKcal(mealType, totalCal, mealCount) {\n  const splits = {\n    2: { breakfast: 0.45, lunch: 0, snack: 0, dinner: 0.55, suhoor: 0.45, iftar: 0.3 },\n    3: { breakfast: 0.25, lunch: 0.4,  snack: 0.1,  dinner: 0.25, suhoor: 0.45, iftar: 0.35 },\n    4: { breakfast: 0.25, lunch: 0.35, snack: 0.15, dinner: 0.25, suhoor: 0.4,  iftar: 0.35 }\n  };\n  const s = splits[mealCount] || splits[3];\n  const fraction = s[mealType] || 0.25;\n  return Math.round(totalCal * fraction);\n}\n\nfunction generatePlan() {\n  const { tdee, sunnahCal } = calcCalories();\n  const userName   = document.getElementById('userName').value.trim();\n  const fasting    = document.querySelector('#fastGroup .chip.selected')?.dataset.val || 'none';\n  const cuisine    = document.getElementById('cuisinePref').value;\n  const mealCount  = parseInt(document.getElementById('mealsPerDay').value);\n\n  \/\/ Set header\n  document.getElementById('resultTitle').textContent =\n    userName ? `${userName}'s Sunnah Diet Plan` : 'Your Personalised Sunnah Diet Plan';\n\n  \/\/ Calorie display\n  document.getElementById('calorieDisplay').textContent = `${sunnahCal} kcal \/ day`;\n\n  \/\/ Macros (approx: 50% carb, 25% protein, 25% fat)\n  const carbs = Math.round(sunnahCal * 0.50 \/ 4);\n  const prot  = Math.round(sunnahCal * 0.25 \/ 4);\n  const fat   = Math.round(sunnahCal * 0.25 \/ 9);\n\n  setTimeout(() => {\n    document.getElementById('carbBar').style.width = '50%';\n    document.getElementById('protBar').style.width = '25%';\n    document.getElementById('fatBar').style.width = '25%';\n  }, 100);\n  document.getElementById('carbVal').textContent = carbs + 'g';\n  document.getElementById('protVal').textContent = prot + 'g';\n  document.getElementById('fatVal').textContent  = fat + 'g';\n\n  \/\/ Meal template selection\n  const fastKey = ['ramadan','monday','ayyam','dawud'].includes(fasting) ? 'ramadan' : 'none';\n  const cuisineData = mealTemplates[cuisine] || mealTemplates.general;\n  const meals = (cuisineData[fastKey] || cuisineData['none'] || mealTemplates.general.none).slice();\n\n  \/\/ Filter meals by count\n  let shownMeals = meals;\n  if (mealCount === 2) shownMeals = meals.filter(m => ['breakfast','suhoor','iftar','lunch','dinner'].includes(m.type)).slice(0,2);\n  if (mealCount === 3) shownMeals = meals.filter(m => m.type !== 'snack' || meals.length <= 3);\n\n  \/\/ Render meal cards\n  const grid = document.getElementById('mealPlanGrid');\n  grid.innerHTML = '';\n  shownMeals.forEach(meal => {\n    const kcal = getMealKcal(meal.type, sunnahCal, mealCount);\n    const card = document.createElement('div');\n    card.className = `meal-card ${meal.type}`;\n    card.innerHTML = `\n      <div class=\"meal-time\">${meal.time}<\/div>\n      <div class=\"meal-name\">${meal.name}<\/div>\n      <ul class=\"meal-items\">${meal.items.map(i => `<li>${i}<\/li>`).join('')}<\/ul>\n      <span class=\"meal-kcal\">\u2248 ${kcal} kcal<\/span>`;\n    grid.appendChild(card);\n  });\n\n  \/\/ Sunnah tips (show random 5)\n  const shuffled = [...sunnahTips].sort(() => Math.random() - 0.5).slice(0, 5);\n  document.getElementById('sunnahTipsList').innerHTML =\n    shuffled.map(t => `<li>${t}<\/li>`).join('');\n\n  \/\/ Show results\n  document.getElementById('formBody').style.display = 'none';\n  document.querySelector('.step-bar').style.display = 'none';\n  document.getElementById('resultsPanel').style.display = 'block';\n}\n\nfunction resetPlanner() {\n  document.getElementById('formBody').style.display = 'block';\n  document.querySelector('.step-bar').style.display = 'flex';\n  document.getElementById('resultsPanel').style.display = 'none';\n  goStep(1);\n}\n\n\/* ========== FAQ ACCORDION ========== *\/\ndocument.querySelectorAll('.faq-q').forEach(btn => {\n  btn.addEventListener('click', () => {\n    const item = btn.closest('.faq-item');\n    const isOpen = item.classList.contains('open');\n    document.querySelectorAll('.faq-item').forEach(i => {\n      i.classList.remove('open');\n      i.querySelector('.faq-q').setAttribute('aria-expanded','false');\n    });\n    if (!isOpen) {\n      item.classList.add('open');\n      btn.setAttribute('aria-expanded','true');\n    }\n  });\n});\n<\/script>\n<\/body>\n<\/html>\n<\/div><\/div>\n\n\n<style>.kb-image2590_a65501-6a .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<div class=\"wp-block-kadence-image kb-image2590_a65501-6a\"><figure class=\"aligncenter size-large\"><a href=\"https:\/\/duaforall.com\/sunnah-diet-planner\/\" class=\"kb-advanced-image-link\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/duaforall.com\/wp-content\/uploads\/2026\/04\/sunnah-diet-featured-1024x538.webp\" alt=\"Sunnah Diet Planner\" class=\"kb-img wp-image-2613\" title=\"\" srcset=\"https:\/\/duaforall.com\/wp-content\/uploads\/2026\/04\/sunnah-diet-featured-1024x538.webp 1024w, https:\/\/duaforall.com\/wp-content\/uploads\/2026\/04\/sunnah-diet-featured-300x158.webp 300w, https:\/\/duaforall.com\/wp-content\/uploads\/2026\/04\/sunnah-diet-featured-768x403.webp 768w, https:\/\/duaforall.com\/wp-content\/uploads\/2026\/04\/sunnah-diet-featured.webp 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure><\/div>\n\n\n<style>.kb-image2590_5abdee-c5 .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<div class=\"wp-block-kadence-image kb-image2590_5abdee-c5\"><figure class=\"aligncenter size-large\"><a href=\"https:\/\/duaforall.com\/sunnah-diet-planner\/\" class=\"kb-advanced-image-link\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" width=\"823\" height=\"1024\" src=\"https:\/\/duaforall.com\/wp-content\/uploads\/2026\/04\/7-blessed-foods-of-the-sunnah-823x1024.webp\" alt=\"7 blessed foods of the sunnah\" class=\"kb-img wp-image-2615\" title=\"\" srcset=\"https:\/\/duaforall.com\/wp-content\/uploads\/2026\/04\/7-blessed-foods-of-the-sunnah-823x1024.webp 823w, https:\/\/duaforall.com\/wp-content\/uploads\/2026\/04\/7-blessed-foods-of-the-sunnah-241x300.webp 241w, https:\/\/duaforall.com\/wp-content\/uploads\/2026\/04\/7-blessed-foods-of-the-sunnah-768x956.webp 768w, https:\/\/duaforall.com\/wp-content\/uploads\/2026\/04\/7-blessed-foods-of-the-sunnah.webp 900w\" sizes=\"auto, (max-width: 823px) 100vw, 823px\" \/><\/a><\/figure><\/div>\n\n\n<style>.kb-image2590_c35b0f-a1 .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<div class=\"wp-block-kadence-image kb-image2590_c35b0f-a1\"><figure class=\"aligncenter size-large\"><a href=\"https:\/\/duaforall.com\/sunnah-diet-planner\/\" class=\"kb-advanced-image-link\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" width=\"823\" height=\"1024\" src=\"https:\/\/duaforall.com\/wp-content\/uploads\/2026\/04\/prophetic-eating-guide-823x1024.webp\" alt=\"prophetic eating guide\" class=\"kb-img wp-image-2617\" title=\"\" srcset=\"https:\/\/duaforall.com\/wp-content\/uploads\/2026\/04\/prophetic-eating-guide-823x1024.webp 823w, https:\/\/duaforall.com\/wp-content\/uploads\/2026\/04\/prophetic-eating-guide-241x300.webp 241w, https:\/\/duaforall.com\/wp-content\/uploads\/2026\/04\/prophetic-eating-guide-768x956.webp 768w, https:\/\/duaforall.com\/wp-content\/uploads\/2026\/04\/prophetic-eating-guide.webp 900w\" sizes=\"auto, (max-width: 823px) 100vw, 823px\" \/><\/a><\/figure><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Sunnah Diet Planner | Prophetic Nutrition &#038; Islamic Meal Plan Generator \ud83c\udf3f Tibb al-Nabawi \u00b7 Prophetic Medicine \u0648\u064e\u0643\u064f\u0644\u064f\u0648\u0627 \u0648\u064e\u0627\u0634\u0652\u0631\u064e\u0628\u064f\u0648\u0627 \u0648\u064e\u0644\u064e\u0627 \u062a\u064f\u0633\u0652\u0631\u0650\u0641\u064f\u0648\u0627 Sunnah Diet Planner Generate your personalized Islamic meal plan based on Prophetic foods, the one-third rule, and the timeless wisdom of Tibb al-Nabawi \u2014 the Medicine of the Prophet \ufdfa. &#8220;We are a people&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"hide","_kad_post_layout":"fullwidth","_kad_post_sidebar_id":"","_kad_post_content_style":"unboxed","_kad_post_vertical_padding":"hide","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"class_list":["post-2590","page","type-page","status-publish","hentry"],"acf":[],"taxonomy_info":[],"featured_image_src_large":false,"author_info":{"display_name":"miqbaldotpk@gmail.com","author_link":"https:\/\/duaforall.com\/en\/author\/miqbaldotpkgmail-com\/"},"comment_info":0,"_hostinger_reach_plugin_has_subscription_block":false,"_hostinger_reach_plugin_is_elementor":false,"_links":{"self":[{"href":"https:\/\/duaforall.com\/en\/wp-json\/wp\/v2\/pages\/2590","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/duaforall.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/duaforall.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/duaforall.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/duaforall.com\/en\/wp-json\/wp\/v2\/comments?post=2590"}],"version-history":[{"count":4,"href":"https:\/\/duaforall.com\/en\/wp-json\/wp\/v2\/pages\/2590\/revisions"}],"predecessor-version":[{"id":2619,"href":"https:\/\/duaforall.com\/en\/wp-json\/wp\/v2\/pages\/2590\/revisions\/2619"}],"wp:attachment":[{"href":"https:\/\/duaforall.com\/en\/wp-json\/wp\/v2\/media?parent=2590"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}