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.

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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.

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A balanced plate: 

½ vegetables + ¼ protein (dal, paneer, egg) + ¼ whole grains (oats, brown rice, millet) is ideal.