Do your mornings start with a quick breakfast that’s either out of the fridge or ordered through an app on your phone? Well, that’s most of us every day. We eat all sorts of unhealthy, processed and innutritious food and yet we whine about putting on weight. Er…the fault is in how our day starts right? It’s an indisputable fact that the best way to get lean and slender is to start your day with a healthy breakfast. If you’re someone who starts the day with a tall glass of frappe topped with a whole lot of sass, then you need to dial down the sass and look for healthier options. You needn’t look too far, because here’s a list of Indian breakfast dishes that you must try to stay fit and fab-
1. Masala Omelet
Protein per two large eggs: 13 g
1 large egg: 74 calories
1 large egg omelet: 94 calories
We all know how healthy eggs are for our bodies. Eggs are packed with proteins and healthy nutrients. It even includes fat-burning nutrient called choline (1). If you like savory and masala, like a true Indian, then add some spices to the eggs and make a delicious masala omelet. If you don’t like the traditional masala omelet, just use egg whites, spinach, bell peppers, and some herbs to make a healthy and power-packed breakfast for yourself. Eggs are a great source of antioxidants, loaded with vitamin D, and provide immunity and strength. Furthermore, eggs aid in weight loss too (2). Remember the mantra, the more eggs you eat, the less egg-shaped you will get.
Protein per 100 g: 3-4 g
Dietary fiber: 3 g
Energy from 1 bowl of Khichdi: 106 calories
If you’re looking for a low-carb breakfast that will fill you to satiety and also taste like a bowl full of flavors, Khichdi is your perfect breakfast. You can either make it with rice or dalia (broken wheat). If you’re looking to lose weight, we would suggest you switch to Dalia Khichdi. This has proven to be a great weight loss recipe (3). The recipe is simple; it includes basic Indian spices and lots of vegetables and pulses. Also, there are a number of variations. From Moong Dal Khichdi to Brown Rice Khichdi with spinach, this humble desi dish can help you stay fit and also fuel you up for a long day. The best part? Your mothers will love you for eating this healthy desi khaana.
Protein: 23.1 g
Carbohydrates: 76.9 g
Energy from 1 bowl of Poha: 250 calories
Does your menu for the day read gluten-free and low-carb? If it does, Poha is the perfect answer. Poha is nothing but flattened rice. It is a light breakfast food that eases digestion and also regulates blood sugar levels in the body (4). It is rich in fiber and will keep you feeling light throughout the day. Another benefit of starting the day with this wholesome meal is that it can also cure you of anemia because of the high iron content in it. So, make yourself some Poha with vegetables and soya nuggets to make the meal all the more healthier. If you want to keep up with the trends, Brown Rice Poha is the latest healthy variation of this Indian meal.
4. Moong Dal Cheela
Protein: 7.5 g
Dietary fiber: 3.2 g
Carbohydrates: 21 g
Energy from 1 Cheela: 128 calories
From personal experience, this would be my numero uno choice for a healthy and filling breakfast. Moong Dal Cheela, as the name suggests, is a type of savory pancake made out of green gram. All you have to do is, soak the moong dal overnight and grind it with some salt to make a batter with a thick consistency. Spread the batter on a tawa and garnish with some chopped vegetables of your choice. Dab some desi ghee or oil and flip it over. Serve hot with mint chutney. Green gram is a superfood that is packed with low carbs and proteins. It is a light and nutritious meal that helps in digestion and keeps the body active.
5. Oats Upma
Energy from 1 bowl of Upma: 250-320 calories
Depending on the type of oats that you use, this desi dish with a twist is slightly high on the calories. But, Oats Upma is a healthy and easy recipe for weight watchers. To increase the nutritional content, you can add a mix of vegetables. The method of preparation is very similar to that of regular Upma. All you have to do is replace semolina with oats. This breakfast will help you kickstart the day with a happy tummy and it will keep you feeling full for a long time.
That being said, a healthy breakfast is one that has a healthy mix of whole grains, protein, low-fat dairy, and fruits and vegetables. But, there needs to be a method to this healthy madness. We can’t just eat anything. So, it’s not such a bad idea to go ahead and experiment with the Indian dishes that we’ve grown up eating. They are much healthier than the dishes that come from the other side of the world. We hope that these Indian breakfast options will help you start your day in a healthy way.
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