1 Week Healthy Indian Breakfast for Weight Loss

The secret of losing weight is to eat a healthy breakfast daily, it is the best time to load all your essential nutrients. Starting your day with healthy breakfast foods helps you to curb your cravings and keep you full for a long time so that you can consume fewer calories later in the day. (Sources – 1, 2)

Daily breakfast intake also lets you make healthier dietary choices later on the day and refuels your body to generate greater physical activity. (Sources – 3, 4)

What’s more, one survey at the National Weight Control Registry found that people who lost weight successfully, 78% of them ate breakfast regularly.

On Contrary, Indian foods are high in carbohydrates and sugar. In India, we generally eat a lot of potatoes, rice, and sweets, as a result, we gain lots of weight.

If you are trying to lose weight, then eating a healthy breakfast should be the most important thing for you. For this, choosing the right Indian breakfast for weight loss should be your aim.

1 Week Indian Breakfast for Weight Loss

Day 1 – Grilled Paneer Sandwich

Grilled Paneer Sandwich

Grilled paneer sandwich is an easy, delicious, and protein-packed Indian healthy breakfast for weight loss. It is prepared with crumbled paneer, veggies, herbs, spices, and bread which hardly takes a few minutes. The Use of paneer as one of the main ingredients makes this food an excellent source of getting high-quality protein, even for vegetarians. Eating paneer can make you fuller for longer as it releases energy slowly and thus could be a good option for weight loss.

Nutrition Value (1 Grilled Paneer Sandwich)

Protein – 4.5 g
Fat – 4.4 g
Carbohydrates – 25.2 g
Fiber – 2 g
Total Calories – 158

Ingredients Needed for Grilled Paneer Sandwich

½ cup crumbled paneer.
¼ cup grated carrots.
¼ cup finely chopped cucumber.
¼ cup finely chopped tomatoes.
¼ cup boiled corn.
½ cup chopped coriander leaves.
¼ tsp chili powder (optional)
¼ tsp jeera powder
1 pinch turmeric powder.
¼ tsp salt.
2 or 4 sliced brown bread or whole wheat bread.
1 tsp green chutney.

Steps to Make Grilled Paneer Sandwich

Take crumbled paneer in a large mixing bowl.
Add grated carrots and chopped tomatoes, cucumber, corn, and coriander leaves.
Then add the spices and herbs.
Mix everything well.
Take the bread slices and spread the green chutney on them.
Add the paneer mixture and sprinkle some chaat masala on top.
Cover with the remaining bread slices on which the paneer mixture has been spread.
Then toast them in a sandwich toaster until crisp and golden. Use tawa in case you don’t have a toaster.

Day 2 – Moong Dal Chilla

Moong Dal Chilla

Moong dal chilla, also called pudla or puda is a common breakfast recipe in many north Indian households.

Moong dal or mung beans are packed with fiber, protein, vitamins, and minerals which can help you lose weight. It contains a type of soluble fiber called pectin, which aids in healthy digestion and improves your colon transit time. (Sources – 5, 6)

Besides, protein and fiber encourage the release of hunger controlling hormones peptide YY, and GLP-1, and reduce hunger hormone “ghrelin” secretion. (Sources – 7, 8) As a result, it can make you full for longer and help you to load unnecessary calories later on in the day.

This way it is a very healthy and nutritious food that can be made for breakfast to lose weight.

Nutrition Value (1 chilla)

Protein – 7.9 g
Fat – 2.7 g
Carbs – 19.4 g
Fiber – 2.8 g
Total Calories – 133

Ingredients Needed for Moong Dal Chilla

½ cup moong daal, soaked overnight
1 finely chopped green chili
½ finely chopped onion
¼ inch grated ginger
¼ cup chopped coriander leaves
1/3 tsp jeera powder
1/3 tsp black pepper powder
1 – 2 pinch asafoetida (hing)
Salt to taste
1 tsp olive oil

Steps to Make Moong Dal Chilla

Wash the presoaked moong dal until the water runs clear.
Drain the water; add the moong dal in a grinder along with ginger, chili, and ¼ cup water.
Grind them to make a smooth batter.
Take the batter in a bowl and add other remaining ingredients.
Stir and mix well.
Then leave aside the mixture for 10 to 15 minutes.
Heat the pan and add a scoopful of batter to the center of the pan.
Spread the batter using the back of a ladle to make a round shape.
Put the flame to medium and add a few drops of olive oil on the sides and top of the chilla.
Cook until it becomes golden brown from the bottom.
Flip and cook the other side of the chilla until crisp and brown.
Fold and serve it with green chutney.

Day 3 – Oats Porridge

Oats Porridge

Oats porridge is another super quick, creamy, and healthy breakfast food to lose weight. Oats are full of fiber, an essential nutrient that helps you lose weight. Fiber also helps in digestion, improves bowel movement, and suppresses your appetite. Besides, the addition of seeds and fruits makes it a more perfect choice as one of the Indian breakfasts for weight loss.

Nutrition Value (1 Cup)

Protein – 11 g
Fat – 5 g
Carbs – 51 g
Fiber – 8 g
Total Calories – 300

Ingredients Needed for Oats Porridge

1/2 cup rolled oats
2 cups water
1 to 1.5 cups of skimmed or plant milk
20 g apple or fruit of your choice
1 tsp cinnamon powder
1 tbsp toasted flax seeds
4 – 5 pieces of crushed almonds
1 tsp soaked raisins

Steps to Make Oats Porridge

Take oats in a medium size pan.
Add 2 cups of water.
Then add 1 cup of milk and cinnamon powder.
Stir well and heat the mixture on a low to medium flame.
Cook the porridge for 5 – 6 minutes or till becomes thick. Do stir often at times.
Add other ingredients when it becomes lukewarm or cools down.

Day 4 – Egg Bhurji

Egg Bhurji

Among various egg recipes, egg bhurji is the most common and stable breakfast food for Indians. This is because the Egg bhurji is healthy, very quick to make, and extremely pleasing to Indian palates.

The use of eggs makes this one of the perfect breakfast foods for weight loss. Eggs are highly nutritious, low in calories, and the most affordable Indian food source for getting high-quality protein, essential vitamins, and minerals. Eating eggs in the breakfast combined with a calorie-restricted diet can help you to achieve a 16% greater reduction in body fat percentage. (Source – 9)

Additionally, eggs are excellent breakfast food to induce greater satiety and regular consumption can provide you with a sustained caloric deficit which is essential for weight loss. (Source – 10)

Nutrition Value (4 eggs white + 1 whole egg)

Protein – 21 g
Fat – 5 g
Carbohydrates – 1.6 g
Total Calories – 167

Ingredients Needed for Egg Bhurji

4 eggs whites and 1 whole egg
1/4^th chopped medium size onion
1/4^th chopped capsicum
1/4^th chopped tomato
1 pinch turmeric powder
I pinch black pepper powder
Salt to taste
1 tsp olive oil

Steps to Make Egg Bhurji

Take 4 eggs whites and 1 whole egg in a bowl.
Add turmeric, black pepper, and salt.
Mix well.
Now heat the pan and add the olive oil.
Add the onion, tomato, and capsicum to the oil.
Cook till the onion turns brown.
Add the eggs mixture and cook in a low to medium flame.
Scramble the eggs and stir the eggs till eggs are cooked well.

Day 5 – Power Poha

Power Poha

Poha is a lightweight and very easy-to-digest food of India. It is loaded with fiber, probiotics, and healthy carbohydrates that can keep you energetic throughout the day.

The inclusion of chickpeas, vegetables, and lemon makes this recipe a protein-packed and balanced Indian breakfast food for weight loss.

Nutrition Value

Protein – 4.2 g
Fat – 4.8 g
Fiber – 3.7 g
Carbohydrates – 35 g
Total Calories – 200

Ingredients Needed for Power Poha

5 cup poha
1 cup presoaked and boiled chickpeas (kabuli chana)
½ medium finely chopped onion
½ medium finely chopped tomato
½ cup finely chopped coriander leaves
1 tsp jeera (Cumin seeds)
½ tsp haldi (turmeric powder)
1 tsp finely chopped green chilli
½ lemon
Salt to taste
1 tsp olive oil

Steps to Make Power Poha

Soak poha in water for 4 – 5 minutes. Drain the water completely and set it aside.
Heat the pan and add the olive oil.
Now add the cumin seeds and sauté till it splutters.
Then add onion and green chili and sauté for 2 minutes.
Add kabuli chana, haldi, tomato, and some coriander leaves, and mix well. Cook for 2 – 3 minutes on low to medium flame. Stir occasionally.
Then add poha and ¼ cup water and mix well. Cook till the poha becomes soft.
Transfer into a serving bowl, garnish with coriander leaves, squeeze lemon juice on top and serve.

Day 6 – Sautéed Paneer and Veggies

Sautéed Paneer and Veggies

Sauteed paneer and veggies is a tasty, healthy, and protein-rich food for you to lose weight. Paneer is loaded with healthy fats, proteins and is very low on carbohydrates. Paneer digest slowly which help you to feel fuller for a long period.

The addition of vegetables provides you with many essential nutrients including potassium, magnesium, iron, dietary fiber, and vitamin A, B, and C which make it an excellent breakfast food for weight loss.

Nutrition Value (Serving Size – 100 g)

Protein – 12 g
Fat – 17 g
Fiber – 6 g
Carbohydrates – 8 g
Total Calories – 200

Ingredients Needed for Sautéed Paneer and Veggies

100 – 200 g of paneer
½ cup large chopped beans
½ cup large chopped carrot
½ cup broccoli/cauliflower
½ cup sweet corn (optional)
½ chopped onion
½ small chopped tomato
¼ tsp black pepper powder
1 -2 finely chopped garlic cloves
Salt to taste
1 tsp olive oil

Steps to Make Sauteed paneer and veggies

Heat the pan and add the olive oil.
Now add the paneer to the pan.
Cook till it becomes light golden brown.
Then, take out the cooked paneer on a plate and keep it aside.
Now add the chopped garlic and cook till it starts smelling good.
Then add chopped onion, fry for 4 – 5 minutes.
After that add all veggies, pepper powder, and salt.
Stir fry for 2 – 3 minutes.
Take out on a plate and serve.

Day 7 – Ragi Idli

Ragi Idli

Ragi idli is nutritious and delicious idli made with finger millet flour, idli rice, and urad dal. It is gluten-free and rich in fiber, hence, it can easily be included in your breakfast for weight loss.

Ragi or finger millet contains a special amino acid called Tryptophan, which helps in suppressing appetite. (Sources – 11, 12) Thus, eating ragi idli in the morning can help you to manage your body weight.

Besides, it is also a good source of various nutrients such as calcium, potassium, proteins, iron, and vitamins.

Nutrition Value (Serving Size – 1 Ragi Idli)

Protein – 1 g
Fiber – 1 g
Carbohydrates – 9 g
Total Calories – 42

Ingredients Needed for Ragi Idli

5 cup Idli Rice
1 cup Ragi (Finger Millet)
½ cup Whole Urad Dal
1 tsp Methi Seeds (Fenugreek Seeds)
Salt to taste
Sesame/Coconut oil for greasing the idli plate

Steps to Make Ragi Idli

Take idli rice in a bowl.
Rinse the rice in water twice or thrice and then soak in water.
Then add 1 to 1.5 cups of water and keep aside.
Rinse the ragi in water twice or thrice and then add to the rice.
Soak them for 4 – 5 hours.
In another bowl take urad dal and fenugreek seeds.
Rinse it in water twice and add water to soak them for 4 – 5 hours.
Then after 4 – 5 hours, drain the water from urad dal and add it to the grinder.
Initially add 1/4 cup of water to the grinder and start the grinding process. Then after some time add again ¼ cup of water and continue to grind the urad dal to a nice and thick batter.
Take the urad dal batter and keep it in a mixing bowl.
Next, drain the water from the raagi and rice and add it to the grinder. Initially add 1/2 cup of water to the grinder and then add ¼ cup of water. Grind the raagi and rice to a nice, smooth, and thick batter.
Pour the raagi and rice batter into the mixing bowl which has already the urad dal batter. Mix both the batters very well.
Add salt and mix both the batters well and keep it aside overnight or 8 to 9 hours for fermentation.
The next day, grease the idli moulds with oil. Pour the ragi idli batter into each mould.
Before placing the idli stand in a pressure cooker or in an idly vessel, add 2 to 2.5 cups of water. Bring this water to a boil. Then place the idli stand in the hot water. Steam cook for about 10 – 15 minutes.
Remove the idlis from each mould and let it cool down.
Serve the healthy and tasty Raagi Idli with Sambar / Chutney.

FAQ’s

How Many Calories to Eat for Breakfast to Lose Weight?

Everyone’s calorie intake is different depending upon the daily calorie requirement. If you are trying to lose weight, generally your calorie intake should be around 200 to 400 in the breakfast and if you work out you should aim for 350 to 500 calories.

How Many Calories Should I Eat Per Meal to Lose Weight?

To lose weight every day each meal should contain

200 and 400 calories for breakfast,
500-700 calories for lunch, and
500-700 calories for dinner.

Is Including Chapatti in the breakfast good for weight loss?

No, eating chapatti in the morning is not good for weight loss. Chapatti is high in calories and each chapatti provides 104 calories. Eating 2 or more chapattis with vegetables and salads can increase your breakfast calorie limit.

Also Read:

The post 1 Week Healthy Indian Breakfast for Weight Loss appeared first on .