Healthy Indian Breakfast Recipes for Weight Loss
No doubt that Oatmeal is one of the best breakfast foods to lose weight. But eating the same dish as a breakfast day in day out sounds a little too monotonous. Doesn’t it? Well, here are your alternative healthy Indian breakfast recipes for weight loss that will not only taste good but also benefit your health. Here you go –
Check Out This List of Indian Breakfast Recipes For Weight Loss 1. Muesli
Benefits:
One of the chief ingredients of Muesli is Oats which are packed with a special fiber known as beta-glucan. Beta-glucan is important to our health for a variety of reasons including a reduction in cholesterol levels and stabilizing blood sugar levels.
Ingredients You Will Need:
Rolled Oats – 120 grams
Low-fat Milk – 300 ml
Chopped Walnuts – 10 grams
Chopped Almonds – 10 grams
Raisins – 20 grams
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Chopped apple – 40 grams
Chopped banana – 40 grams
Vanilla essence – 5 grams
Sugar – 2-3 tablespoon
How to Prepare Muesli:
Begin by mixing the oats, chopped almonds, and walnuts in a container.
Transfer the contents to a non-stick pan and lightly roast it for 3-5 minutes. Don’t forget to stir the mixture continuously.
Empty the content in an airtight container. Allow it to cool for a while and add raisins and vanilla essence to it. Mix well.
Then take a serving bowl and transfer the previously prepared muesli mixture along with chopped bananas and apples. You can also add sugar for taste.
Now add milk to it and stir properly. Your breakfast is ready!
Nutrition Profile of Muesli Calories
270
Protein
12 grams
Carbs
40 grams
Fat
5 grams
2. Mixed Sprouts Poha
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Benefits:
Well, if you have been following a strict vegetarian diet for some time then there’s no way you don’t know about the benefits of Sprouts. Sprouts are not only good for our digestive health, but they are also equally important for maintaining healthy skin. Moreover, it may regulate blood sugar levels by increasing the activity of hydrolytic enzymes.
Poha or beaten rice is well off with carbs which mean you are less likely to feel lethargic during the day hours. Apart from carbs, Poha is also rich in Iron and fiber content.
Ingredients You Will Need:
Poha – 200 grams
Mixed Sprouts – 1oo grams
Chopped onions – 20 grams
Chopped green chilies – 20 grams
Mustard seeds – 1 tablespoon
Turmeric powder – 1 tablespoon
Coriander leaves – 1 tablespoon
Lemon juice – 1 tablespoon
Sugar – ½ tablespoon
Oil – 1 tablespoon
Salt – As per taste
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How To Prepare Mixed Sprouts Poha:
Place poha/beaten rice in a sieve and wash it lightly. Drain the water and keep it aside for 10 minutes.
Take a non-stick pan and heat oil on a medium flame. Add mustard seeds, chopped onions, and green chilies. Sauté till onions turn light brown.
Then add mixed sprouts and sauté for another couple of minutes on a medium flame.
Add salt and sugar to the sauté and cook for another couple of minutes.
Now add poha and a tablespoon of lemon juice and mix well. Cook it for 2-3 minutes while stirring it continuously to avoid overcooking.
Garnish with coriander leaves. Serve hot with tea or coffee.
Nutrition Profile of Mixed Sprouts Poha Calories
280
Protein
20 grams
Carbs
60 grams
Fat
4 grams
3. Masala Cheese Toast
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Benefits:
With the goodness of whole wheat bread and mozzarella cheese, masala cheese toast is a perfect Indian breakfast recipe to lose weight. It’s quick and easy to make and makes you feel full even in a single toast.
Ingredients You Will Need:
Whole wheat bread – 4 slices
Grated mozzarella cheese – 4 tablespoon
Finely chopped and boiled mix vegetables (green peas, capsicum, cauliflower, and cabbage) – 10 grams each
Mashed boiled potatoes – 40 grams
Chopped onions – 20 grams
Chopped green chilies – 10 grams
Chopped coriander leaves – 10 grams
Oil – 2-3 tablespoon
Gram Masala – 1-2 tablespoon
Chili powder – ½ tablespoon
Salt – As per taste
How To Prepare Masala Cheese Toast:
Take a wide size non-stick pan and pour oil in it. Heat the oil and add chopped onion and green chilies. Sauté for 1 minute on a low flame.
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Add all the mixed veggies, mashed potatoes, chili powder, garam masala, coriander leaves and salt to the pan. Mix well and cook it for 2-3 minutes on a medium flame.
When it’s cooked, divide the total content into four equal size toppings and allow it to cool.
Use a pop-up toaster to toast the whole wheat bread.
Spread each serving size of topping to toasted bread slices.
Top 1 tablespoon of grated cheese on each toast and bake it in a pre-heated oven at 200 C for 3-5 minutes.
And there you go Masala Cheese Toasts are ready to be eaten.
Nutrition Profile of Masala Cheese Toast (1 toast) Calories
90
Protein
3 grams
Carbs
14 grams
Fats
4 grams
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4. Herbed Paneer Paratha Benefits:
Paneer paratha is one of the finest breakfast choices for Indian people on weight loss as it is very low in cholesterol and sugar level. Besides protein and calcium, paneer is an excellent source of conjugated linoleic acid – a fatty acid which aids fat burning process and thereby helps in losing weight. However, you should think twice before making it a daily breakfast choice due to its high saturated fat content.
Ingredients You Will Need:
Finely chopped Dill leaves – 30 grams
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Finely chopped mint leaves – 30 grams
Finely chopped coriander – 30 grams
Finley chopped green chilies – 10 grams
Grated cottage cheese – 50 grams
Note – Mix the ingredients mentioned above to prepare herb stuffing.
Semi-cooked whole wheat chapatis – 4 chapatis
Cooking Oil – 2 tablespoon
How To Prepare Herbed Paneer Paratha:
Start by making herb stuffing using the ingredients listed above. Divide the stuffing in desired no. of portions depending upon how many parathas you are willing to make.
Take one semi-cooked chapati and spread one portion of the herb stuffing on half part of the chapati. Roll the other half of it to make it look like a semi-circle.
Take a medium-size nonstick pan and pour a tablespoon of oil in it. At medium flame, cook paratha for 2-3 minutes or until it turns brown on both the halves.
Serve hot with curd.
Nutrition Profile of Herbed Paneer Paratha (1 piece) Calories
120
Protein
6 grams
Carbs
12 grams
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Fat
5 grams
5. Chana Dal Pancakes
Benefits:
Due to its low glycemic index and its ability to utilize blood sugar effectively, Chana Dal pancake is a good choice for an early morning breakfast. You can also add vegetables to increase its nutrient content. Besides being healthy, Chana Dal can be used in many ways like roasting and powdering to make sattu or grind to make besan and all that with taste and keeping health a priority.
Ingredients You Will Need:
Chana Dal (Split Bengal Gram) soaked and drained– 100 grams
Chopped Fenugreek – 100 grams
Chopped Spinach – 100 grams
Grated Carrots – 50 grams
Grated Ginger – 5 grams
Curd – 10 grams
Chopped green chilies – 2
Curry leaves – 5 twigs
Cooking Oil – 1-2 tablespoon
Salt – As per taste
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How To Prepare Chana Dal Pancakes:
You will have to first grind the soaked Chana dal to make a coarse paste.
Now add green chilies, grated ginger, carrots, spinach and fenugreek leaves along with a pinch of salt to the paste and mix thoroughly.
Divide the paste into desired no. of portions depending upon no. of pancakes, you are willing to make.
Take a non-stick pan and pour a tablespoon of cooking oil in it. Then add one portion of the paste and allow it to cook on a slow flame.
Flip the pancake once the base is firmly cooked.
Serve hot with pickle or curd.
Nutrition Profile of Chana Dal Pancakes (1 piece/50 grams approx.) Calories
100
Protein
5 grams
Carbs
15 grams
Fat
3 grams
6. Oats Mutter Dosa
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Benefits:
Oats mutter dosa makes your breakfast tasty besides healthy. All hail beta-glucan, the special fiber you get from oat bran. Moreover, the addition of boiled peas, split lentils and carrots enhance its nutritional values.
Ingredients You Will Need:
Cooking Oil – 1-2 tablespoon
Mustard seeds – ½ tablespoon
Slit green chilies – 2
Finely chopped onions – 30 grams
Grated carrots – 30 grams
Boiled green peas – 20 grams
Chat Masala – ½ tablespoon
Chilli Powder – 1 tablespoon
Lemon Juice – 1 tablespoon
Salt – As per taste
Note – Mix the above-mentioned ingredients to prepare the stuffing.
Rolled Oats – 200 grams
Urad Dal (split black lentils) – 40 grams
Cooking oil – 2-3 tablespoon
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How To Prepare Oats Mutter Dosa:
Preparing dosa batter – Mix the oats, urad dal and a pinch of salt in a container. Then transfer the contents to a mixture to blend it into a fine powder. Add at least 1-2 cups of water and stir thoroughly to make the batter of pouring consistency. Cover the batter with a lid and keep it aside for 15 minutes. Preparing the stuffing – Take a large size non-stick pan and pour a 1-2 tablespoon of cooking oil in it. Turn the stove on medium flame and add mustard seeds and green chili. Add chopped onions and sauté on a medium flame for 2 minutes or until onions turn brown. Then add grated carrots and green peas. Mix well and cook for 2 minutes. Now add chaat masala and chili powder. Mix well and cook for 1-2 minute. Finally, add lemon juice to the pan and mix well. Turn off the stove. Mutter dosa stuffing is now ready. Preparing the Dosa –
Grease a non-stick pan using cooking oil.
Pour a small amount of batter into the pan and spread it to make a round dosa. Make sure that edges are not very thick.
Allow it to cook on a medium flame till the color of dosa appears light brown.
Then take a portion of stuffing and spread it on the center of the dosa. Roll the edges over. You can use remaining batter to make more dosa.
Serve hot with sambhar or chutney.
Nutrition Profile of Mutter Dosa (1 piece)
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Calories
100
Protein
5 grams
Carbohydrates
15 grams
Fat
4 grams
7. Oats Idli
Benefits Of Eating Oats Idli: 
If you have been reading this article attentively since the beginning, you would have probably understood the benefits of oats by now. So, moving on to the other main ingredient – Urad Dal.
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Urad Dal aka Black Gram is rich in dietary fibers, vitamin, and minerals especially potassium, iron, and magnesium. It also provides you with a wide range other benefits including – Treating inflammation of joints and muscle pain, strengthens the nervous system, improves digestive system and reduces hypertension.
Ingredients You Will Need:
Rolled Oats – 200 grams
Urad Dal (Split Black lentils) – 50 grams
Ginger-chilli paste – 2 tablespoon
Cooking Oil – 1-2 tablespoon
Salt – As per taste
How To Prepare Oats Idli:
Add rolled oats and urad dal in a mixer and blend it to a fine powder.
To make a batter of pouring consistency, add 1-2 cups of water along with ginger-chili paste and a pinch of salt. Mix well.
Cover it with an air tight lid and keep it aside for at least 30-45 minutes to ferment.
Now using a small amount of cooking oil, grease idli molds properly. And fill the molds with idli batter.
Steam cook idli steamer for at least 5-10 minutes.
Serve hot with sambhar or chutney.
Nutrition Profile of Oats Idli (1 piece)
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Calories
30
Protein
2 grams
Carbs
4 grams
Fat
0.5 gram
8. Cabbage Parathas
Benefits:
If you are one such person who does not like to eat too much of veggies then cabbage might be a right choice for you. Not only it is low in calories, but it is also packed with fibers and vitamins. Besides, cabbage is also a good source of Vitamin C.
Ingredients You Will Need:
For making the dough –
Whole wheat flour – 150 gram
Melted Ghee – 1 tablespoon
Salt – As per taste
For making the paratha stuffing
Grated cabbage – 200 grams crumbled cottage cheese (paneer) – 40 grams
Crumbled cottage cheese (paneer) – 40 grams
Chopped green chilies – 10 grams
Chopped coriander – 10 grams
Salt – As per taste
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Cooking Oil – 1-2 tablespoon
How To Prepare Cabbage Parathas:
Prepare the dough by combining all the whole wheat flour, melted ghee, and salt in a container. Use water to make the dough soft. Once done, keep it aside.
To make stuffing follow the steps below:
Take grated cabbage in a bowl and sprinkle some salt on it. It will help to squeeze out water from the cabbage easily. Put it on a side for 10-12 minutes.
After removing excess of water from cabbage, add paneer, coriander, and green chilies. Mix well.
Now divide the stuffing into desired no. of portions depending upon how many parathas you are willing to make.
Making the paratha:
From the dough, roll out one portion. You can also use wheat flour for rolling.
Now spread the previously prepared stuffing on one-half of the circle and roll the other half over.
Then cook paratha in a non-stick pan on a medium flame.
Serve hot with pickle or curd.
Nutrition Profile of Cabbage Paratha (1 piece) Calories
100
Protein
5 grams
Carbs
13 grams
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Fat
4 grams
9. Creamy Spinach Toast
Benefits: 
If you grew up watching cartoons, the first thing that will come into your mind as soon as you hear Spinach is Popeye’s bulging biceps as he eats (read: gulped) a can of spinach. Beyond doubt, spinach is a super food. Besides being rich in dietary potassium (over 800 mg per cup cooked) and magnesium, spinach is loaded with fiber, Vitamins A, K and essential minerals.
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Spinach is an excellent source of beta-carotene which may prevent asthma. It also contains alphalipoic acid, an antioxidant shown to decrease glucose levels and increase insulin sensitivity, thereby preventing oxidatively induced changes in diabetic patients.
Like other green veggies, Spinach contains chlorophyll which may reduce the risk of cancer by blocking the carcinogenic effects of heterocyclic amines produced due to grilling foods at high temperature.
Ingredients You Will Need:
Toasted whole wheat bread – 6 slices
Grate mozzarella cheese – 6 tablespoon
For the spinach topping –
Shredded Spinach – 250 gram
Low-fat butter – 1 tablespoon
Finely chopped onions – 30 grams
Chopped green chilies – 10 grams
Cornflour – 10 grams
Low-fat Milk – 50 ml
Soda Bicarb – ½ tablespoon (Dissolve corn flour in low-fat milk)
How to Prepare Creamy Spinach Toast:
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Take a non-stick pan and heat butter on a medium flame. Add chopped green chilies and onions and sauté for a couple of minutes or till onions turn translucent.
Then add a pinch of soda bi-carb and shredded spinach and allow it cook for 2-3 minutes.
Pour in corn flour-milk mixture and a pinch of salt and cook for 2-3 minutes on a medium flame. Stir continuously.
Turn off the stove and allow it cool. Divide the mixture in desired no. of portions.
Spread one portion of the spinach topping along with a tablespoon of grated cheese on a slice of toasted bread.
Bake in a pre-heated oven at 200 C for at least 5-10 minutes.
And that’s it. You have your breakfast ready.
Nutrition Profile of Creamy Cheese Toast (1 toast) Calories
60
Protein
6 grams
Carbs
12 grams
Fat
2 grams
10. Grilled Corn And Capsicum Sandwich
Benefits:
Corn is basically a starchy vegetable which means it provides a good amount of carbohydrates necessary to fuel your morning hours. More importantly, they are complex carbs, meaning they
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get digested at a slow rate and give you sustained energy for a long duration. Corn is also rich in manganese – A trace mineral necessary for strengthening connective tissues. A medium size cup of corn contains over 10 percent of recommended daily intake of manganese.
Ingredients You Will Need:
Boiled sweet corn kernels – 60 grams
Finely chopped capsicum – 15 grams Whole wheat bread – 2 slices
Finely chopped onions – 10 grams
Chopped garlic – 5 grams
Chopped green chilies – 5 grams
Butter – 1 tablespoon
Salt/Black Pepper – As per taste
How To Prepare Grilled Corn And Capsicum Sandwich:
Start by heating butter in a non-stick pan on a medium flame. Add chopped onions, garlic, and green chilies. Sauté for just a few seconds.
Add the chopped capsicum, boiled sweet corn kernels, a pinch of salt and black pepper into the pan. Mix well and allow it to cook for 2 minutes.
Take a slice of bread and spread the mixture on its surface. Place the other slice over and apply a tablespoon of butter on the top.
Place the sandwich in the griller with a little butter on both of its sides. Cook till both sides are golden brown.
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Serve hot with chutney or ketchup.
Nutrition Profile of Grilled Corn and Capsicum Sandwich Calorie
160
Protein
4 grams
Carbs
30 grams
Fat
2 grams
11. Banana Apple Porridge
Benefits:
Apart from being the easiest breakfast option on this list, Banana apple porridge is also loaded with fiber and vitamins.
Besides small amounts of Vitamin A, B, and E, bananas are very rich in potassium (over 400mg in a medium size banana). Potassium keeps our bones healthy and aids healthy blood pressure. Similarly, apples are well off with Vitamin A, C, and Soluble fiber. Take a look at this article to know how an apple a day keeps muscle losses away.
Ingredients You Will Need:
Broken Wheat (Dalia) – 30 grams
Rolled oats – 20 grams
Chopped apples – 40 grams
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Chopped bananas – 40 grams
Low-fat milk – 250 ml
Low-fat butter – 1 tablespoon
Cinnamon powder – ½ tablespoon
Powdered sugar – As per taste
How To Prepare Banana Apple Porridge:
Begin with lightly washing the broken wheat and draining the remaining water.
On a medium flame, heat butter in a pressure cooker along with broken wheat for about 3-5 minutes.
Then oats to the cooker and sauté for another couple of minutes.
Add milk and a cup of half of water to the pressure cooker and cook for two whistles.
Let the steam escape before you take off the lid.
Lastly, add sugar and cinnamon powder and stir thoroughly.
Refrigerate it for a while.
Add chopped apples and bananas to it and serve.
Nutrition Profile of Banana Apple Porridge Calories
70
Protein
6 grams
Carbs
35 grams
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Fat
2 grams
12. Scrambled Eggs With Cheese And Mayonnaise
Benefits:
You can never go wrong with eggs as a breakfast. Be it scrambled or boiled, eggs provide you with not only quality protein but also boosts your choline and selenium intake.
Choline plays a major role in brain function, nerve function, and muscle movement while selenium helps in improving thyroid function and eliminating free radicals which may damage the cells. To know more egg Recipes in weight loss, click on this link – Breakfast Recipes for Weight Loss.
Ingredients You Will Need:
Eggs – 3
Milk – 3 tablespoon
Grated cheese – 30 grams
Mayonnaise – 2 tablespoon
Mixed herbs – ½ tablespoon
Chili flakes – ½ tablespoon
Cooking oil – 1-2 tablespoon
Salt/Black Pepper – As per taste
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Indian Protein Diet For Vegetarian
In India about 31 percent of the population is vegetarian and 9 percent are ovovegetarian (those people who consume eggs but not any sort of meat). The reason for increasing protein deficiency is suggested to be the increased use of convenience food, which has higher amount of carbohydrates and sugar and lack of protein. So, the question is- how could the vegetarians attain the voluminous physique, when the statistics say that 9 out of 10 vegetarians don’t get sufficient amount of protein. OK, Relax! Mr. Sushil Kumar, Indian free style wrestler and bodybuilder; silver medalist in Olympics and gold medalist in common-wealth games is a vegetarian! For a bodybuilder, 3-5 grams of protein; per kilogram of the body weight is required. And this is no rocket science. This can be easily fulfilled with protein rich diet routine and some supplements. Let us have a look at the optimum protein diet for vegetariansSimilar Article: Daily Protein Rich Food Requirement: How much Protein you need per Day?
Protein Rich Food Options For Vegetarian Meat and fish are definitely a rich source of protein, but vegetarian food grains are also no less in protein. In fact, even if you avoid meat, you can still get all the proteins required by our body through the regular food routine. And for the athletes and bodybuilders, who require little more protein than usual, can always add up some vegetarian protein supplement in their diet. If you are looking for high protein vegetarian diet, then you have landed upon the right place. We have compiled the easily available and commonly used highly effective protein diet for vegetarians. 1) Legumes
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Legumes are the food from the pea’s family. Common legumes are- alfalfa, peas, beans, soybeans, kidney beans, peanuts, tamarind, and lentils (or pulses). On an average, 1/2 cup (about 100 grams) of legumes can easily provide 7-9 grams of protein to our body. Combining the legumes with rice forms a complete source of protein accommodating all essential amino acids which are important for muscular growth. 2) Dairy Food
Some people get confused with the terms vegetarian and vegans. Vegetarian is a commonly used term for Lacto-vegetarian; the vegetarian take dairy products like milk, butter, cheese, etc in their diet. Whereas vegans do not take any dairy derivative. The dairy food like milk, yogurt, and cheese are not only a good source of calcium, but they are also an excellent source of proteins.
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1 cup of milk provides around 8 grams of protein and 1 cup of yogurt provides approximately 13 grams protein. These days, the best from the dairy products are derived and preserved as powder supplements. For example, Whey Protein 100; is a highly effective source of protein, which is made from milk. 3) Dry Fruits or Nuts
Using almond and cashew is an excellent way to integrate protein rich food into the vegetarian diet. 20 high-quality almonds are able to provide 6 grams of protein; whereas around 28 grams cashew can give 4 grams of protein. 4) Tofu Or Bean Curd
Tofu, which is commonly called as bean curd, is also a plant based protein. 1/2 cup tofu is capable of providing 10 grams of dietary protein. Including tofu in your diet is also good for your heart. 5) Pumpkin Seeds
28 grams of pumpkin seeds can provide 7 grams of protein. They are excellent for garnishing salads and soups. They are easily available round the year in grocery stores. 6) Peanut Butter
We have already mentioned that peanuts are a rich source of protein (in legumes section). Peanut butter is a tastier form, which can spread on breads, or toast and just two tablespoon of peanut butter provides 8 grams protein. High Protein Indian Vegetarian Diet
On its own, the food available in India is a complete source of proteins. But, mostly the food habits of people are like- taking more of rice and wheat which incorporates more carbohydrates and fats than the protein. The bodybuilders and athletes who are vegetarian, need to follow the vegetarian high protein diet; because if they lack protein, then despite a diligent training routine, the results might be hampered. In case you skipped reading the classes of food that are dairy and plant based and are a huge repository of proteins, please scroll up.
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The best protein diet for vegetarian can incorporate the above-mentioned food items. What is best about this food is that these are easily available, and are very economical. i.e. you can adhere to a healthy routine with happy pockets. We hope that you are now a proud vegetarian, knowing that high protein food is available so handy. Let us also help you out with a diet plan to compensate all your body requires for a healthy workout. High Protein Vegetarian Diet Plan For Indians
The common Indian diet comprises of four meals: Breakfast, Lunch, Hi-tea, and Dinner. But when you are practicing physical activities, then the body needs more nutrition and this can be achieved as followingPre-Breakfast Or Early Morning Meal:
This is important because the long gap between wake-up and breakfast causes acidity. After 6-7 hours of sleep, when the body wakes up, the body reaches the catabolic state, i.e. it starts consuming the tissues for energy to carry out activities. This meal is crucial for the fitness trainers especially who are working towards putting on mass.
Breakfast
A combination of protein and a little carbohydrate can make up for a good breakfast. You can have a bowl of sprouted legumes (peas, lentils like moong, beans) with fruits like bananas, apple, etc. and Indian bread or chapatis with peanut butter or cheese. The sprouts provide a rich source of protein; fruits supply vitamin and the Indian bread would fill up the carbohydrate requirement, without adding fats in our body. Lunch
This should be the heaviest meal of the day and should comprise all possible nutrition in the diet. Following makes a complete diet-
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1 cup rice
2-3 Indian bread or chapatis
1 cup lentils / soy
1 cup curd/buttermilk
Green vegetables / Paneer (Cottage cheese) chunk
Seasonal salad
Evening Meal
At this time, dry fruits, nuts, and pumpkin seeds are good. They are rich in protein and they also keep you full. If you have workout routine in the evening, then a protein supplement shake should be incorporated. Dinner
Dinner is important to maintain the insulin level to avoid muscle breakdown. Salad and chapati with pulses or lentils are all you need. Rice should be avoided in the dinner. Bedtime Meal
To keep your muscles in the anabolic state during the night, so that the muscles grow and you don’t feel hungry as soon you get up, you can have a scoop of casein with a glass of milk. So Folks, say no to the junkies and convenience food. Take cereal and pulses regularly. And don’t miss out telling us what is your favorite food, which is also a rich source of protein. Keep following our blog for the upcoming articles on tasty protein food recipes for vegetarians.
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