1. Whole Grains + Protein
- Oats porridge topped with nuts and seeds.
- Multigrain or whole wheat toast with boiled egg or peanut butter (unsweetened).
2. Protein-Rich Options
- Moong dal chilla or besan chilla with mint chutney.
- Sprouts salad or sprout chat with cucumber, tomato, onion.
- Boiled eggs or omelet with vegetables.
- Paneer bhurji
3. High-Fiber Vegetables
- Vegetable poha with extra veggies and peanuts.
- Idli/dosa made with ragi or oats batter, served with sambar (protein + fiber).
- Vegetable paratha (without much oil) with curd.
4. Yogurt / Smoothies
- Greek yogurt with flaxseeds, chia seeds, walnuts, and a few berries.
- Green smoothie with spinach, cucumber, mint, and a small apple/guava.
5. Nuts & Seeds (in moderation)
- Handful of soaked almonds, walnuts, or flax/chia seeds in curd/oats.
Foods to Avoid
- White bread, refined flour (maida) products.
- Sugary cereals or packaged breakfast foods.
- Fruit juices (better to eat whole fruit).
- Fried snacks like puri, vada, bhature.
A balanced plate:
½ vegetables + ¼ protein (dal, paneer, egg) + ¼ whole grains (oats, brown rice, millet) is ideal.