Indian breakfasts for weight loss- is the favorite topic for all people who have time constraints. In Today’s fast-paced world, no one has time to prepare complete meals for family. In tier-one cities, there is mostly a nuclear family, and both parents are working. Ultimately, we are heavily dependent on readymade breakfast. Readymade breakfast is not good for health and weight loss. It contains preservatives and sugar, which put weight on us.
Apart from this, when it comes to healthy breakfast for weight loss, we get confused or think that we must prepare a special meal. At this point, we give up and convince ourselves that we don’t have time for it or that we must study it first; then, we will work on it. But the fact is, it is very simple and easy to prepare a light breakfast or diet breakfast which is rich in protein, low in calories, and not sugary. So, let’s dive into the details of best Indian breakfast for weight loss.
Indian Breakfasts for Weight Loss
Protein-rich breakfast is the most important meal of the day. It plays a crucial role in maintaining our body’s energy levels all day. Low-calorie Indian breakfast for weight loss, which is rich in protein, fibre, and essential nutrients, is a must for our healthy weight loss plan.
Veg breakfast for weight loss option is more than the non-veg option because it is easy and fast to prepare, and everything is readily available in the kitchen. Office going people are often bored for repeated breakfast on alternative mornings. So, we have compiled the more than 7 days healthy breakfast Indian vegetarian
Healthy vegetarian breakfast options : include veggie loaded poha, idli/dosa/pongal with vegetable chutney, veggie-loaded upma, besan chilla, mixed sprouts salads, oats porridge, strawberry banana smoothies, Greek Yogurt with Berries
Healthy Egg options for breakfast: egg bhurji
Start your day right- The right breakfast can be the difference between weight loss success or failure. You should focus on eating high-quality foods.
Reality- Eating a balanced breakfast can kickstart your metabolism and help regulate hunger throughout the day, making it easier to maintain a healthy diet.
Reality- Focus on portion control and a balanced breakfast with protein, fiber, and healthy fats to provide sustained energy without overeating.
Reality- A balanced breakfast that includes protein, healthy fats, and complex carbs (like whole grains) will provide steady energy and help control appetite, supporting weight loss goals.
What happens if I skip breakfast?
By skipping it, you may experience decreased energy levels and difficulty concentrating throughout the morning. Moreover, skipping breakfast can lead to overeating later in the day as hunger builds up, potentially causing weight gain over time. Breakfast does 1. Kickstarts Your Metabolism 2. Regulates Hunger and Energy Levels.
Importance of a Balanced Breakfast in weight loss
A well-balanced calorie Indian breakfast rich in fibre and protein can start your metabolism, stabilize sugar levels, make you feel full all day and avoid overeating later in the day. Weight loss Indian breakfast offers a plethora of options. Veg breakfast for weight loss is easily available; by focusing on whole grain, lean protein, fibre, healthy fats and rich nutrient ingredients, we can prepare breakfast meals easily at home.
The role of fibre in healthiest breakfast for weight loss
Fibre plays a crucial role in a weight loss diet; it aids in digestion, promotes satisfaction and helps maintain stable sugar levels. Indian breakfast or Indian Cuisine is rich in fibre, thanks to the different types of climates available in Indian regions, which provide us with an abundance of fruits, vegetables, chickpeas and whole grains. Some of the fibre-packed, healthiest breakfast options for weight loss are Oats Upma, Vegetable Daliya, Moong Dal Chila, and many more, of which we will share the recipes.
The Importance of Protein rich Indian food for weight loss
Protein rich Indian Veg breakfast food is essential for weight loss, as its help and repair tissues, supports muscle and promote satisfaction. Taking protein rich diet in breakfast prevent muscle loss during weight loss plan and keep us filling full.
The Role of Carbohydrates in weight loss
When talking about carbohydrates for Indian breakfast for weight loss, it often creates confusion. But carbohydrates are good sources of energy when chosen wisely. Complex carbohydrates like peas, beans, whole grains and vegetables provide sustained energy and are high in fibre.
Incorporating Fats for healthy Indian breakfast for weight loss
Healthy fats are good to include in breakfast for a weight loss plan. It supports brain health, hormonal balance, and the absorption of fat-soluble vitamins. Taking healthy fats in breakfast makes us full all day and keeps us healthy. Some healthy fats meals are avocado toast with spice, chia seed pudding with almond milk, Nuts and seeds like almonds, cashews, walnuts, flax seeds, sunflower seeds and many more.
The Importance of Hydration for healthiest Indian breakfast for weight loss
We can’t ignore hydration in our weight loss plan. It plays a crucial role in weight loss, flushing our internal system and overall health. Starting our morning with a glass of lukewarm water, possibly with lemon (If your guts are not acidic; otherwise, it creates heartburn), can kickstart your metabolism and help digestion. Green or herbal tea, coconut water, and buttermilk are good options to incorporate with your low calorie Indian breakfast for weight loss.
Avoiding Sugary Pitfalls for healthiest breakfast for weight loss
In morning Indian breakfast for weight loss, we should avoid sugar. Readymade breakfast is loaded with sugar and extra calories, which lead to carving later in the day and may fail the plan for weight loss. Sweetened yoghurt and juices are often loaded with added sugar. Instead, we should use natural sweetness from fruit like berries, apples, bananas and many more, which contain fibre and essential vitamins and prevent sugar spikes. If you enjoy sweetness in your breakfast, use natural sweetness like honey and jaggery in small quantities.
The Role of Meal Portion Control in Weight loss
Maintaining the right portion in each meal is crucial to keeping your weight loss plan. It is easy to overeat a low-calorie Indian breakfast, which can ultimately lead to extra-calorie intake. To solve this problem, we should use smaller plates, being mindful to our portion and listening to our body‘s requirements and fullness indications help to achieve weight loss goal.
Let’s explore Best 20 List of breakfast items
High-Protein Indian Breakfast Recipes
1.Oats Idli
Oats Idli is a great alternative to rice Idli, and it can be prepared instantly. It is a very healthy, light, filling and easy-to-digest Indian breakfast for weight loss. You can serve Oats Idli with peanut chutney and enjoy the taste of Indian cuisine.
Ingredients: – 1 cup oats, 1 cup Suji (Rava), 1 cup sour curd all three should be in the same quantity. ½ cup grated carrots, ½ tsp cumin seeds, salt to taste and water as needed.
Recipe: Mix oats powder with Suji (rava) and curd. Leave it aside. Now heat a non-stick pan a Gas stove, add a little oil, add muster seed and cumin seed and let it splutter; add grated carrot and salt, and saute it till it gets soft. Now mix carrot with oats, Rava, and curd, add water and form batter. Pour batter into Idli moulds and cook for 10-15 minutes.
Benefits: It is low in calories and high in fiber, which is perfect for a healthy Indian breakfast for weight loss.
2. Moong Dal Cheela OR Masoor Dal Chilla (Red Lentil Pancakes)
Moong Dal Cheela is a protein-rich Indian breakfast for weight loss. Moong dal cheela is a high-protein breakfast which keeps us full. We should prepare it in a non-stick pan to avoid extra calories and fat of oil in our breakfast. You can also make Masoor Dal Chilla (Red Lentil Pancakes) in same way.
Ingredients: – 1 cup moong dal without skin and split, ¼ cup finely chopped onion, ¼ cup grated carrot, a little bit turmeric powder for color, salt to taste and water as required.
Recipe: – Soak moong dal in water for 3-4 hours and blend it into a coarse paste. Mix chopped onions, grated carrot, turmeric, salt, and water to form batter. Now heat a non-stick pan, add a few drops of oil, and spread a ladle of batter on the pan to form a cheela. Cook it until golden in color from both sides. Enjoy with green chutney.
Benefits: Rich in protein and low in calories, making it an excellent veg breakfast for weight loss. With green coriander leaf and mint leaf chutney, it tastes best.
3.Ragi Dosa
Ragi (Finger Millet) Dosa is a low-calorie Indian breakfast for weight loss. Ragi flour is non-sticky; hence, rice flour is required to be added to form a sticky batter so that making dosa is easier.
Ingredients: – 1 cup ragi flour, ¼ cup rice flour, ¼ cup sour curd, ¼ tsp cumin seeds (crushed), minced onion, crushed curry leaves, one green chilli minced, 2 tbsp coriander leaves chopped, 5-6 curry leaves minced, one teaspoon ginger minced, salt to taste and water as required
Recipe: – Mix all dry ingredients and add water in batches to make lump-free, runny batter for thin and crispy dosa. Rest aside for 10-15 minutes and prepare the chutney. Pour batter into hot tava and spread evenly. Cook until crispy. Since dosas are not filling hence It should be served with peanut or coconut chutney.
Benefits: This healthy weight loss Indian breakfast is low in calories and high in fibre. It is also a great source of Iron and calcium.
4.Veggie Poha
Poha is a popular light breakfast. It’s made from flattened rice. It’s tasty, nutritious and low in calorie Indian breakfast. It helps in weight loss goal when consumed in proportion.
Ingredients: – One cup poha (flattened rice), ¼ cup peas, ¼ cup finely chopped onions, ¼ cup grated carrots, ¼ cup finely chopped potato, ¼ cup roasted and peeled peanut, ¼ tsp mustard seed, ¼ tsp turmeric powder, two finely chopped green chilli, salt to taste, one tbsp finely chopped coriander leaves.
Recipe: – Wash poha under a running water drain and keep aside. Now heat oil in a kadhai, add mustard seeds, and let them splatter. Add finely chopped onion and green chilli and sauté for a minute. Add grated carrot, chopped potato and peas and cook them for two minutes. Add poha turmeric and salt, cooked until poha softens. Now add peanut garnish with coriander leaves and serve hot.
Benefits: This Indian diet breakfast recipe is light and easy to digest, perfect for weight loss.
5.Quinoa Upma
Quinoa Upma is packed with protein and fiber. It is filling, full, and easy to digest and keeps the hunger pang at bay. It also helps to regulate our gut health. It’s chewy and light to eat.
Ingredients: – one cup quinoa, ½ cup mixed vegetables (carrots, peas, beans), ¼ cup chopped onions, ¼ tsp mustard seeds, ½ chopped tomato, ¼ tsp turmeric powder, salt to taste, 1 tbsp chopped coriander leaves and water as required.
Recipe: – Rinse quinoa in fine metal stainer and cook with water. Heat oil in a pan, add mustard seed and let them splutter now add onion and cook for one minute. Add tomato cook till get soften add mix vegetables, turmeric and salt cook for 2-3 minutes. Now add cooked quinoa and cook for 5 minutes garnish with coriander leaves and serve hot.
Benefits: A light breakfast for weight loss, quinoa upma is filling and nutritious.
6.Pongal
Is Pongal good for weight loss? Pongal is a very healthy south Indian dish. It is very similar to Khichdi. It is made from rice and split moong dal. We are going to explore Pongal nutrition and Pongal benefits.
Ingredients: – ½ cup rice, ½ cup split moong dal, 3-4 tbsp ghee, 20 gm split cashew nuts, ¼ tsp cumin seeds, ¼ tsp black pepper crushed, ¼ tsp turmeric powder, 1 inch ginger finely chopped, 1 slit green chili, some curry leaves, A pinch of Hing, salt to taste and water as required.
Recipe: – Heat a pressure cooker and add two tbsp ghee, add split moong dal, and roast it on low flame till it releases its aroma. Now add washed rice to the cooker and sauté it. Now pour water into the cooker and, add salt to taste and let pressure cooker three whistles on medium flame. Now heat a pan with two tablespoons of ghee add cashew nuts and roast it. In the same pan add cumin seed and crushed pepper and let them sizzle. Add ginger, green chili, turmeric, and curry leaves let curry leaves become crispy add Hing. Now pour all ingredients in a pressure cooker and mix it well. Pongal is ready to serve it hot.
Pongal Benefits: It’s a balanced meal with a good mix of carbs and protein, making it a low calorie Indian breakfast for weight loss.
7.Vegetable Dalia
Dalia is broken wheat, and it is very healthy when it is incorporated into our breakfast with vegetables. You can make salty and surgy dalia recipes. Dalia recipes are healthy breakfast recipes for weight loss vegetarian. Since Dalia is broken wheat, hence, it contains fibre.
Ingredients:- 1 cup Dalia (Broken wheat), ½ cup mixed vegetables (grated carrots, Peas and finely chopped beans), ¼ cup chopped onions, ¼ tsp cumin seeds, Turmeric powder, Chopped coriander leaves, salt to taste and water.
Recipe:- Dry roast dalia and cook with water in a pressure cooker. Heat oil in a pan, add cumin and let it splutter, add onion and saute it for two minutes, add vegetables and cook for 3 minutes, add cooked dalia in pan and cook for another 3-4 minutes; garnish with coriander leaves. Serve hot.
Benefits: A perfect light breakfast that’s rich in fiber and low in calories.
8.Sprouts Salad
Sprouts salad is full of nutritional value. It is rich in fibre and protein and low in calories. It also keeps you feeling full all day. Sprout salad is one of the best Indian salad recipes for weight loss. There are lot of different Indian salads for weight loss which can be prepare easily at home with greens vegetables, nuts, fruits and seeds.
Ingredients: – one cup mixed sprouts (Whole Moong, Chana, Chickpea etc.), ¼ cup finely chopped tomatoes, ¼ cup chopped cucumber, ¼ cup chopped onions, ¼ cup finely chopped paneer, a hand full of chopped cashew nuts roasted, a hand full of chopped almonds, lemon juice, crushed pepper, salt to taste and chaat masala, few drops of mustard oil for aroma
Recipe: – Mix all ingredients; add lemon juice, salt, pepper and a few drops of mustard oil. Toss well and serve.
Benefits: This healthy Indian breakfast for weight loss is low in calories and high in protein.
9.Masala Oats
Masala oat is a quick and very easy recipe. It is high in fibre and low in calories. It is a good Indian-style weight loss breakfast recipe.
Ingredients: – One cup oats, ½ cup mixed vegetables (grated carrots, peas, finely chopped beans), ¼ cup chopped onion, ¼ tsp mustard seeds, ¼ tsp turmeric powder, spice as per taste, salt to taste, chopped coriander leaves and water.
Recipe: – Heat oil in a pan, add mustard seeds and let them splutter. Now add onion and saute for 1-2 minutes: add mixed vegetables and cook for 2-3 minutes: add turmeric, salt, spice and oats. Add water and cook with the lid on the pan. When oats are soft, serve hot after garnishing with coriander leaves.
Benefits: Masala oats is a low calorie high protein Indian food, which is very easy to prepare.
10.Rava Upma
Rava Upma is a traditional Indian cuisine. It is a very healthy Indian breakfast for weight loss. It is easy to digest and keeps you full all day. Preparation of rava upma is very less.
Ingredients: – One cup Rava, ½ cup mixed vegetables (grated carrots, peas, finely chopped beans), ¼ cup finely chopped onion, ¼ tsp mustard seeds, salt to taste, two tablespoons roasted peanut, water as required.
Recipe: – Dry roast rava in a pan. Heat oil in a pan, add mustard seeds and let them splutter. Add onion and saute it for one minute; add vegetables and cook for two to three minutes; add rava and saute for one minute. Add water and salt. Cook until rava is soft and fluffy.
Benefits: This light breakfast option is filling and nutritious.
11.Vegetable Thepla
Vegetable thepla is Gujarati Cuisine and a very tasty and healthy veg breakfast for weight loss.
It’s prepared with whole wheat flour, which contains fibre and protein.
Ingredients: – One cup whole wheat flour, ¼ cup grated carrots, ¼ cup finely chopped spinach, ¼ cup grated bottle gourd, ¼ tsp turmeric powder, salt to taste, two tablespoons ghee, water as required.
Recipe: – Mix all ingredients with whole wheat flour and add water to form a dough. Make a small portion from the dough and roll it into a thin circle like bread (Roti). Cook on tava with some ghee until golden on both sides.
Benefits: A delicious healthy breakfast for weight loss vegetarian option.
12.Besan Chilla (Chickpea Flour Pancakes)
Besan cheela is rich in protein and quick to make. It is a very easy Indian breakfast for weight loss. Besan is made from chickpea flour and becomes a very stick batter when added with water.
Ingredients:- One cup besan (chickpea flour), ¼ cup finely chopped onion, ¼ cup grated carrot, ¼ tsp turmeric, ¼ tsp ajwain, salt to taste and water as per requirement.
Recipe:- Mix besan with water to form a batter consistency of batter should not be running and not thick; add onion, carrot, turmeric and salt. Put a ladle of batter on hot, not stick tava, and spread it to form a cheela. Cook until golden on both sides. Serve with green chutney.
Benefits: A high-protein, low-calorie Indian breakfast for weight loss.
13.Egg Bhurji (Scrambled Eggs)
Egg bhurji is famous breakfast in bachelors. This delicious protein rich non veg food is ideal for weight loss when taken in right proportion.
Ingredients: – Two eggs, ¼ cup finely chopped onion, ¼ cup chopped tomato, ¼ tsp turmeric powder, spice as per taste, salt to taste, and one tablespoon mustard oil.
Recipe:- Beat the eggs in a bowl. Heat oil in a pan and add onion sauté for one minute, add tomato salt and turmeric and cook for two minutes. Pour the beaten eggs into the pan and cook until done.
Benefits: A low-calorie high protein Indian breakfast option for weight loss.
14.Paneer Bhurji (Scrambled Indian Cottage Cheese)
Paneer Bhurji is delicious, quick and easy protein rich veg Indian Food. It is famous for its taste and quickness of preparation. Anyone can prepare it in their home.
Ingredients:- One cup crumbled paneer, ¼ cup chopped onion, ¼ cup chopped tomato, ¼ tsp turmeric powder, spice as per taste, salt as per taste, One tablespoon mustard oil.
Recipe:- Heat oil in non-stick pan, add chopped onion and saute it for one minute, add chopped tomato, salt, spice and turmeric and cook for two minutes. Add crumbled paneer into pan and cook for five minutes.
Benefits: A high-protein healthy breakfast for weight loss vegetarian option.
15.Methi Paratha
Methi paratha is a very healthy and delicious Indian breakfast for weight loss. Methi Paratha controls our cholesterol level, regulates blood sugar and helps fight the cold. This delicious paratha can be served with fresh curd.
Ingredients:- One cup whole wheat flour, ½ cup chopped fenugreek fresh leaves, ¼ tsp turmeric, ¼ tsp hing, salt to taste, One tablespoon ghee and water as required.
Recipe:- Mix all ingredients with whole wheat flour, add water and knead it to form a dough. Roll out small portions of the dough, make a triangle, and roll out it with a rolling pin to make it thin. Cook on non-stick tava with a little ghee until golden on both sides.
Benefits: A fiber-rich veg breakfast for weight loss.
16.Coconut Chutney
Coconut Chutney is full of flavor. It enhances the taste of South Indian dishes many folds. It contains anti-bacterial properties and is rich in fibre, which is good for the digestive system. It is very low in calories.
Ingredients: – One cup grated coconut, ¼ cup roasted chana dal, one green chilli, ½ inch chopped ginger, salt to taste and water as needed.
Recipe: –Blend all ingredients in a mixer and make a smooth paste. Serve with Idli, dosa or cheela
Benefits: A delicious and nutritious addition to weight loss breakfast recipes Indian style.
17.Brown Bread Sandwich
When you don’t have time to prepare an Indian traditional breakfast, you can choose to prepare a brown bread sandwich. It is very simple to prepare and require little time.
Ingredients: – Two slices brown bread, ¼ cup sliced cucumber, ¼ cup sliced tomato, ¼ cup grated carrot, a few icebergs, lettuce leaf, Black pepper powder and salt to taste.
Recipe: – Put cucumber, tomato and carrot between iceberg lettuce and cover it with brown bread slice and season with salt and pepper. Serve with green chutney.
Benefits: A quick and light breakfast option.
18.Rice Idli
Rice Idli is a common and easy Indian breakfast, lunch and dinner recipe. It is very common in South India and is served with sambar and different types of chutney. In the list of Indian Cuisine, It is the healthiest breakfast for weight loss.
Ingredients:- One cup Idli rice, ½ cup split urad dal without skin, salt to taste and water as per requirement.
Recipe:- Soak rice and urad dal separately for 8 hours, grind them into some coarse paste and add water to form a batter. Put batter in the pan, cover it with a lid, and leave the batter to ferment overnight. Pour batter into Idli moulds and steam for 10-15 minutes. Server hot with sambar and chutney.
Benefits: Low in calories and easily digestible, perfect for weight loss.
19.Avocado Toast
Avocado toast breakfast is very easy to prepare but is a little costly due to the high price of avocado in India. It is a modern and elite-class healthy breakfast recipe for weight loss.
Ingredients:- One ripe, peeled and sliced avocado, two slices of whole grain bread, two garlic cloves, a pinch of garlic powder, salt and pepper to taste.
Recipe:- Mesh the avocado and mix with salt, pepper and garlic powder. Peeled the garlic cloves on whole grain bread and toast them. Spread avocado mixture on toasted whole grain bread and enjoy.
Benefits: High in healthy fats and fiber, keeping you full longer.
20.Greek Yogurt with Berries
Greek yoghurt is a source of high protein, selenium, calcium, Vitamin B12, Vitamin A, Carbohydrate and many more. It is a very, very healthy breakfast for those who plan to lose weight.
Ingredients:- One cup Greek yogurt, ¼ cup strawberries, ¼ cup blueberries, ¼ cup raspberries and One tablespoon honey.
Recipe:- Mix Greek yogurt with honey and top with mix berries and serve chilled.
Benefits: High in protein and antioxidants, making it a perfect light breakfast.
Low-Carb Indian Breakfast Ideas
- 1. Vegetable Omelette
2. Cucumber Raita (Yogurt with Cucumber)
3. Palak Mushroom (Spinach Mushroom Stir-fry)
4. Tofu Bhurji (Scrambled Tofu)
Popular Healthy Breakfast Ideas from Around the World
- 1. Greek Yoghurt Parfait
2. Chia Pudding
3. Acai Bowl
3. Japanese Miso Soup
Conclusion
Those who are fitness freaks and planning to lose weight can jump to start above the best twenty breakfasts for weight loss. It is tasty and nutritious Indian cuisine, and you can add it to your daily diet and stick to your plan for weight loss. It makes you feel full throughout the day and keeps you energized. The above breakfasts are low in calories and high in protein and nutritional value. Pongal calories and Pongal benefits are very helpful in achieving the goals of the weight loss program.
Keeping yourself hydrated is also an essential part of weight loss planning. Avoiding sugar, taking buttermilk and coconut water, and focusing on whole-grain food can lead to your successful journey of weight loss. Keeping yourself hydrated will flush your internal system of the body and boost your metabolism. A glass of Lukewarm water with lemon juice in the morning will also boost your metabolism and flush out the internal system of the body.
FAQ
What is the best Indian breakfast for weight loss?
Besan Chilla (Chickpea Flour Pancakes)
Masoor Dal Chilla (Red Lentil Pancakes)
Egg Bhurji (Scrambled Eggs)
Methi paratha
Oats Idli
Ragi Dosa
Rice Idli
Poha
Sprouts
Rava upma
Thepla
Avocado Toast
Greek Yogurt with Berries
What is the healthiest Indian Breakfast?
Rava Upma, Oats Idli, Besan Cheela, Moong dal cheela, Sprout salad and many more. These Indian authentic healthy breakfast needs preparation ahead like soaking, fermentation, making batter etc. These are high in protein and low in calorie.
What is the best breakfast for reducing belly fat?
Greek yogurt is high in protein and low in calorie also good for our gut. As it contains healthy bacteria which can help in reducing swelling. Eggs are rich in vitamins, minerals and high in protein. Taking eggs in breakfast may decrease your appetite and help in reducing weight. Avocado toast is good choice for healthy breakfast. It is rich in fibre and good fats. It keeps you satisfied and serve your nutritional needs.
Will poha reduce weight?
Poha is a low-calorie diet, making it essential for weight loss by monitoring your calorie intake and incorporating high-fiber foods like poha. Definitely helps your plan for weight loss. Poha contains high fibre, which makes you full for a longer time.
Is dosa good for weight loss?
Dosa is really a good food for weight loss if it is customized in a healthy way. It is one of the favorites foods of the country, which is rich in fibre and protein and keeps it full for a longer time.
What is the best breakfast for reducing belly fat?
To reduce abdominal fat, try lowering carbohydrates and increasing protein and fiber intake.
