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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
What to cook for breakfast is the most asked question in most of the households. Some want something nice, tasty and appetising like Chole Bhature, or Aloo Puri, while some want to eat something light like milk granola, milk oats, tea bread, etc.
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But for a health enthusiast who is looking to maintain a healthy weight and stay fit, a high-fibre, high-protein breakfast is the best choice. It will keep you full and help you sustain energy for longer. Let's explore some options.
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Moong dal cheela, the famous lentil dish, is a high-protein breakfast option packed with the goodness of moong dal or moong beans. Moong dal is rich in protein and fibre and is an excellent way to start your day.
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Spinach smoothie is a nutrient-rich beverage with essential nutrients and a good protein content. This smoothie combines spinach's nutritional goodness and yoghurt's protein content.
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Protein shakes with some almonds, chia seeds, and flax seeds for essential nutrients. Include fresh fruits like berries and bananas to enhance flavour and add natural sweetness to the product. Protein can be of any type Whey protein concentrate, Whey protein isolate or plant proteins too.
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Chia seed pudding is an effortless breakfast option that is rich in protein. For additional protein, use milk or almond milk and soak chia seeds in it overnight, which will result in a creamy texture. In the morning, add fruit and enjoy the high-protein, high-fibre breakfast, which is also high in omega-3 fatty acids.
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Quinoa upma is a blend of South Indian spices and the goodness of quinoa. Quinoa is a complete protein source with all nine essential amino acids. Soak your quinoa well in advance and wash it nicely to remove all the saponins to remove the bitter taste.
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Sprouts Chaat is a blend of protein and fibre, sprouts of any legume like moong, chickpea, or kidney beans paired with some chopped onion, tomato, cucumber, bell peppers, lemon juice, salt and condiments as per taste.
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Egg bhurji with whole wheat toast, as simple as it is to prepare, a good protein source it is; for fibre, add some chopped vegetables like onion, tomato, bell peppers, capsicum, etc. and relish it with a whole wheat toast.
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Breakfast, being the most important meal of the day, should be nutrient-rich to make you power through the day. What's better than having a high protein, high fibre meal? It will keep you full for longer and help stabilise your blood sugar levels.
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