Introduction: The Power of a Healthy Indian Breakfast
Breakfast is the most important meal of the day, especially when you’re trying to lose weight. In India, we have a rich array of traditional breakfasts that are not only delicious but also packed with nutrients. The key is to choose ingredients that are low in calories but high in protein, fiber, and healthy fats. With the right balance, your breakfast can keep you feeling full, boost your metabolism, and kick-start your weight loss journey.

List of India Breakfast Recipes for Weight Loss

1. Muesli
2. Mixed Sprouts Poha
3. Masala Cheese Toast
4. Herbed Paneer Paratha
5. Chana Dal
6. Oats Mutter
7. Oats Idli
8. Cabbage Parathas
9. Creamy Spinach Toast
10. Grilled Corn And Capsicum
11. Banana Apple Porridge
12. Scrambled Eggs with Cheese and Mayonnaise

1. Muesli

Benefits:
Muesli is a fiber-packed breakfast, with oats as the primary ingredient. Oats contain beta-glucan, a special fiber that helps reduce cholesterol and stabilize blood sugar levels. The nuts and dried fruits in muesli provide healthy fats and antioxidants, making this a great option for a weight-loss breakfast.

Ingredients:

• Rolled Oats – 120 grams
• Low-fat Milk – 300 ml
• Chopped Walnuts – 10 grams
• Chopped Almonds – 10 grams
• Raisins – 20 grams
• Chopped Apple – 40 grams
• Chopped Banana – 40 grams
• Vanilla Essence – 5 grams
• Sugar – 2-3 tablespoons (optional)

Preparation:

• In a mixing bowl, combine oats, chopped almonds, and walnuts.
• Transfer the mixture to a non-stick pan and lightly roast for 3-5 minutes. Stir continuously.
• Let the mixture cool, then add raisins and vanilla essence. Mix well.
• Take a serving bowl, add the prepared muesli mix along with chopped apples and bananas.
• Pour in the low-fat milk, stir, and serve.
  Note: You can add sugar for taste, but it’s optional to keep it low-calorie.

Nutrition Profile (per serving):

• Calories: 270
• Protein: 12g
• Carbs: 40g
• Fat: 5g

2. Mixed Sprouts Poha

Ingredients:

• Poha (beaten rice) – 200 grams
• Mixed Sprouts – 100 grams
• Chopped Onions – 20 grams
• Chopped Green Chilies – 20 grams
• Mustard Seeds – 1 tablespoon
• Turmeric Powder – 1 tablespoon
• Coriander Leaves – 1 tablespoon (for garnish)
• Lemon Juice – 1 tablespoon
• Sugar – ½ tablespoon (optional)
• Oil – 1 tablespoon
• Salt – As per taste

Preparation:

• Prepare the Poha:
  • Place the poha (beaten rice) in a sieve and wash it lightly under running water.
  • Drain the water and set the poha aside for about 10 minutes to soften.
• Cook the Spices:
  • Heat 1 tablespoon of oil in a non-stick pan over medium heat.
  • Add mustard seeds to the hot oil and allow them to splutter.
  • Add chopped onions and green chilies to the pan. Sauté for 2-3 minutes until the onions turn light brown.
• Add Mixed Sprouts:
  • Stir in the mixed sprouts and sauté for another 2-3 minutes.
• Season the Poha:
  • Add turmeric powder, salt, and sugar (if using) to the pan. Stir well and cook for another minute to allow the flavors to combine.
• Add the Poha:
  • Add the softened poha to the pan and mix everything well.
  • Drizzle lemon juice over the poha and mix again. Cook for another 2-3 minutes, stirring continuously to prevent overcooking.
• Garnish and Serve:
  • Garnish with freshly chopped coriander leaves and serve hot.
  • Pair it with a cup of green tea or black coffee for a refreshing, low-calorie breakfast.

Nutrition Profile of Mixed Sprouts Poha (per serving)

• Calories: 280 kcal
• Protein: 20 grams
• Carbohydrates: 60 grams
• Fat: 4 grams

3.Masala Cheese Toast

Benefits:

• Rich in Protein: Paneer is a fantastic source of protein, which helps in building muscle mass, supporting metabolism, and keeping you full longer. This makes it a great choice for breakfast, especially for people focused on weight loss.
• Source of Healthy Fats: Paneer contains conjugated linoleic acid (CLA), which has been shown to support fat loss by enhancing the fat-burning process. It’s a great option for those trying to reduce body fat.
• Good for Bone Health: Paneer is a rich source of calcium, which promotes strong bones and teeth. Calcium also plays a role in muscle function and blood clotting.
• Low in Cholesterol: Paneer paratha, when made with minimal oil, can be an excellent low-cholesterol option compared to traditional parathas made with ghee or butter.
• Digestive Health: The fresh herbs like mint, coriander, and dill not only enhance the taste but also aid in digestion, helping to relieve bloating and improve gut health.
• Whole Wheat Bread: It provides fiber that aids digestion, helps control blood sugar, and keeps you feeling full for longer.
• Mozzarella Cheese: A good source of calcium, protein, and essential fats. Mozzarella cheese, when used in moderation, can provide the necessary energy without overloading on calories.
• Vegetables: The mix of vegetables like peas, capsicum, cauliflower, and cabbage add vitamins, minerals, and fiber, which are great for metabolism and overall health.
• Low in Calories: When made with controlled ingredients and moderate cheese, Masala Cheese Toast is a low-calorie, nutrient-packed breakfast option.
• Rich in Protein: The cheese and vegetables provide adequate protein, which helps muscle repair and recovery, making it a great choice post-workout as well.

Ingredients:

• Whole Wheat Bread – 4 slices
• Grated Mozzarella Cheese – 4 tablespoons
• Mixed Vegetables (boiled, finely chopped: green peas, capsicum, cauliflower, cabbage) – 10 grams of each
• Mashed Boiled Potatoes – 40 grams
• Chopped Onions – 20 grams
• Chopped Green Chilies – 10 grams
• Chopped Coriander Leaves – 10 grams
• Oil – 2-3 tablespoons (preferably olive oil or any healthy cooking oil)
• Garam Masala – 1-2 tablespoons
• Chilli Powder – ½ tablespoon (adjust based on spice preference)
• Salt – To taste

Preparation:

Step 1: Prepare the Vegetable Mix

• Heat Oil: In a wide non-stick pan, heat 2-3 tablespoons of oil over medium flame.
• Sauté Onions and Chilies: Add the chopped onions and green chilies. Sauté for 1 minute until the onions become soft and translucent.
• Add Vegetables: Now, add the finely chopped, boiled vegetables (green peas, capsicum, cauliflower, cabbage). Stir well and cook for 2-3 minutes on medium heat.
• Add Potatoes and Spices: Add the mashed boiled potatoes to the pan. Mix well. Season with garam masala, chili powder, and salt. Stir everything together and cook for another 2 minutes.

Step 2: Toast the Bread

• Toast the Bread: While the veggie mixture is cooking, pop the whole wheat bread slices in a toaster. Toast until they’re golden brown and crisp.

Step 3: Assemble the Toast

• Spread the Vegetable Mix: Once the bread is toasted, spread an even layer of the veggie mix over each slice of bread.
• Add Cheese: Top each bread slice with 1 tablespoon of grated mozzarella cheese.

Step 4: Bake the Toast

• Preheat the Oven: Preheat the oven to 200°C (392°F).
• Bake the Toast: Place the topped toast on a baking tray and bake for 3-5 minutes until the cheese melts and turns slightly golden.
• Garnish: Once out of the oven, garnish the masala cheese toast with chopped coriander leaves for a fresh, aromatic finish.

Step 5: Serve

Serve your Masala Cheese Toast hot, paired with a refreshing drink like green tea or black coffee for a complete, satisfying meal. Enjoy!

Nutrition Profile of Masala Cheese Toast (1 Toast)

• Calories: 90 kcal
• Protein: 3 grams
• Carbs: 14 grams
• Fat: 4 grams

4. Herbed Paneer Paratha

Benefits:

• Rich in Protein: Paneer is a fantastic source of protein, which helps in building muscle mass, supporting metabolism, and keeping you full longer. This makes it a great choice for breakfast, especially for people focused on weight loss.
• Source of Healthy Fats: Paneer contains conjugated linoleic acid (CLA), which has been shown to support fat loss by enhancing the fat-burning process. It’s a great option for those trying to reduce body fat.
• Good for Bone Health: Paneer is a rich source of calcium, which promotes strong bones and teeth. Calcium also plays a role in muscle function and blood clotting.
• Low in Cholesterol: Paneer paratha, when made with minimal oil, can be an excellent low-cholesterol option compared to traditional parathas made with ghee or butter.
• Digestive Health: The fresh herbs like mint, coriander, and dill not only enhance the taste but also aid in digestion, helping to relieve bloating and improve gut health.

Ingredients:

• Finely Chopped Dill Leaves – 30 grams
• Finely Chopped Mint Leaves – 30 grams
• Finely Chopped Coriander Leaves – 30 grams
• Finely Chopped Green Chilies – 10 grams
• Grated Cottage Cheese (Paneer) – 50 grams
• Semi-cooked Whole Wheat Chapatis – 4 chapatis
• Cooking Oil – 2 tablespoons (preferably olive oil or any healthy oil)

Preparation:

Step 1: Prepare the Herb Stuffing

• Combine Herbs and Paneer: In a bowl, mix the finely chopped dill leaves, mint leaves, coriander leaves, and green chilies. Add the grated cottage cheese (paneer) and mix everything well to make a smooth herb stuffing.
• Portion the Stuffing: Divide the stuffing into portions based on the number of parathas you want to make. Typically, one portion is enough for one paratha.

Step 2: Stuff the Parathas

• Take the Semi-Cooked Chapati: Take one semi-cooked whole wheat chapati and place it on a flat surface.
• Add the Stuffing: Spread one portion of the herb-paneer stuffing on one half of the chapati.
• Fold the Chapati: Fold the other half of the chapati over the stuffing to form a semi-circle or half-moon shape.

Step 3: Cook the Paratha

• Heat the Pan: Heat a medium-sized non-stick pan over medium flame and add a tablespoon of oil.
• Cook the Paratha: Place the stuffed chapati on the pan and cook it for 2-3 minutes on each side until it turns golden brown and crispy. Flip it over carefully to ensure both sides are cooked evenly.
• Repeat the Process: Repeat the process for the remaining chapatis and stuffing.

Step 4: Serve the Herbed Paneer Paratha

• Serve Hot: Once all parathas are cooked, serve them hot with a side of curd (yogurt) or pickle for extra flavor.

Nutrition Profile of Herbed Paneer Paratha (1 piece)

• Calories: 120 kcal
• Protein: 6 grams
• Carbs: 12 grams
• Fat: 5 grams

5. Chana Dal Pancakes

Benefits:

• Low Glycemic Index: Chana dal has a low glycemic index (GI), which helps in stabilizing blood sugar levels. This makes it an ideal food for individuals with diabetes and those looking to control their blood sugar.
• High in Protein: Chana dal is an excellent source of plant-based protein. It helps in muscle repair and growth, making it a great choice for vegetarians and people looking to maintain a healthy, lean body.
• Rich in Fiber: The fiber content in chana dal aids in digestion, helps maintain bowel regularity, and keeps you feeling full for longer, thereby helping with weight management.
• Nutrient-Rich Vegetables: The addition of spinach, fenugreek, and carrots boosts the pancake’s vitamin, mineral, and antioxidant content. These vegetables are rich in folic acid, iron, and vitamins A and C, which promote overall health.
• Improves Digestion: Ingredients like fenugreek and ginger are known for their digestive benefits. They can help reduce bloating, improve gut health, and stimulate digestion.
• Heart-Healthy: Chana dal is low in fat and contains essential nutrients that support heart health, such as magnesium and potassium.

Ingredients:

• Chana Dal (Split Bengal Gram) – 100 grams (soaked and drained)
• Chopped Fenugreek Leaves – 100 grams
• Chopped Spinach – 100 grams
• Grated Carrots – 50 grams
• Grated Ginger – 5 grams
• Curd (Yogurt) – 10 grams
• Chopped Green Chilies – 2
• Curry Leaves – 5 twigs
• Cooking Oil – 1-2 tablespoons (preferably olive oil or any healthy oil)
• Salt – As per taste

Preparation:

Step 1: Grind the Chana Dal

• Soak the Chana Dal: Begin by soaking 100 grams of chana dal in water for about 4-5 hours or overnight. Drain the water once soaked.
• Grind the Chana Dal: Grind the soaked chana dal to make a coarse paste. You can add a little water if required, but the paste should not be too runny; it should have a thick consistency to form the pancakes.

Step 2: Prepare the Vegetable Mix

• Chop the Vegetables: Finely chop the spinach, fenugreek leaves, and green chilies. Grate the carrots and ginger.
• Mix Vegetables with Chana Dal Paste: Add the chopped spinach, fenugreek, carrots, ginger, and green chilies to the ground chana dal paste. Add a pinch of salt and mix everything thoroughly. You can also add a tablespoon of curd for extra texture and flavor.

Step 3: Cook the Pancakes

• Heat the Pan: Heat a non-stick pan on medium heat and add a tablespoon of cooking oil.
• Shape the Pancakes: Divide the batter into portions based on how many pancakes you want to make. Place one portion of the batter onto the pan and flatten it to form a round pancake shape.
• Cook the Pancake: Let the pancake cook on low flame until the base is firm and golden brown. Once cooked on one side, flip it over and cook the other side until golden and crisp.
• Repeat the Process: Repeat the same steps with the remaining batter to make more pancakes.

Step 4: Serve the Chana Dal Pancakes

• Serve Hot: Serve the pancakes hot with a side of pickle, curd, or green chutney for extra flavor.

Nutrition Profile of Chana Dal Pancakes (1 piece/50 grams approx.)

• Calories: 100 kcal
• Protein: 5 grams
• Carbs: 15 grams
• Fat: 3 grams

6. Oats Mutter Dosa

Benefits:

For the Stuffing:

• Cooking Oil – 1-2 tablespoons
• Mustard Seeds – ½ tablespoon
• Slit Green Chilies – 2
• Finely Chopped Onions – 30 grams
• Grated Carrots – 30 grams
• Boiled Green Peas – 20 grams
• Chaat Masala – ½ tablespoon
• Chili Powder – 1 tablespoon
• Lemon Juice – 1 tablespoon
• Salt – As per taste

For the Dosa Batter:

• Rolled Oats – 200 grams
• Urad Dal (Split Black Lentils) – 40 grams
• Cooking Oil – 2-3 tablespoons (for greasing and cooking)

Preparation:

Step 1: Preparing the Dosa Batter

• Blend Oats and Urad Dal: In a large mixing bowl, combine the rolled oats, urad dal, and a pinch of salt. Transfer the ingredients to a grinder or food processor and blend them into a fine powder.
• Make the Batter: Gradually add 1-2 cups of water to the blended mixture and stir well to make a smooth batter with a pouring consistency. The batter should not be too thick or too runny.
• Rest the Batter: Cover the batter with a lid and let it rest for 15-20 minutes to allow the flavors to blend and the mixture to thicken slightly.

Step 2: Preparing the Stuffing

• Cook the Mustard Seeds and Chilies: Heat 1-2 tablespoons of cooking oil in a non-stick pan over medium flame. Add mustard seeds and slit green chilies. Let the mustard seeds splutter.
• Sauté the Onions: Add the finely chopped onions to the pan and sauté for about 2 minutes until the onions turn golden brown.
• Add Vegetables: Stir in the grated carrots and boiled green peas. Cook for another 2-3 minutes until the vegetables are tender.
• Add Spices: Sprinkle the chaat masala, chili powder, and salt over the vegetables. Mix well and cook for 1-2 minutes.
• Finish the Stuffing: Add lemon juice to the mixture and stir to combine. Once cooked, remove from heat. Your stuffing is now ready.

Step 3: Preparing the Dosa

• Grease the Pan: Heat a non-stick pan or griddle on medium-high flame and lightly grease it with cooking oil.
• Pour the Batter: Pour a small amount of dosa batter onto the pan and quickly spread it in a circular motion to form a thin dosa. Ensure the edges are not too thick.
• Cook the Dosa: Let the dosa cook on medium heat for about 2-3 minutes or until the bottom turns light brown and crisp.
• Add the Stuffing: Place a portion of the prepared vegetable stuffing in the center of the dosa. Gently roll the dosa from both sides over the stuffing, like a wrap.
• Serve the Dosa: Once the dosa is cooked and golden brown on both sides, remove it from the pan and serve hot.

How to Serve Oats Mutter Dosa

• Ideal Serving Suggestion: Serve Oats Mutter Dosa hot with sambhar, green chutney, or coconut chutney. The combination of these sides enhances the flavor and adds extra nutrition.
• Serving Tip: You can also enjoy this dosa with a cup of masala chai for a more traditional experience.

Nutrition Profile of Oats Mutter Dosa (1 piece)

• Calories: 100 kcal
• Protein: 5 grams
• Carbohydrates: 15 grams
• Fat: 4 grams
• Fiber: 2 grams

7. Oats Idli

Benefits:

• Rich in Dietary Fiber: Oats are known for their high beta-glucan fiber content, which aids in digestion, helps regulate cholesterol levels, and keeps you feeling full for longer. This makes oats idli a great choice for those looking to control their weight.
• Boosts Digestion: Urad dal is a good source of dietary fiber, which not only helps in digestion but also promotes healthy gut flora. It is also known to alleviate constipation and improve overall digestive health.
• High in Protein: Urad dal is an excellent source of plant-based protein, essential for muscle building, repair, and overall body function. Protein also helps in keeping you satiated longer.
• Improves Heart Health: Both oats and urad dal are heart-healthy ingredients. Oats help in reducing cholesterol, and urad dal is rich in magnesium, which helps in lowering blood pressure and preventing heart disease.
• Helps in Muscle Recovery: The combination of oats and urad dal is ideal for muscle recovery, making this idli an excellent post-workout meal option.
• Promotes Healthy Skin: The rich iron content in urad dal helps improve skin health, while the antioxidants in oats protect against oxidative damage.
• Low-Calorie, Healthy Snack: Each idli is low in calories (just 30 kcal per piece), making it an ideal choice for a weight-loss-friendly snack or breakfast.

Ingredients:

• Rolled Oats – 200 grams
• Urad Dal (Split Black Lentils) – 50 grams
• Ginger-Chili Paste – 2 tablespoons
• Cooking Oil – 1-2 tablespoons (for greasing the idli molds)
• Salt – As per taste
• Water – 1-2 cups (to make the batter of pouring consistency)

Preparation:

Step 1: Prepare the Oats and Urad Dal Powder

• Grind the Ingredients: In a blender or food processor, add rolled oats and urad dal. Blend them together to form a fine powder.
• Check the Consistency: The powder should be fine and smooth, similar to idli batter consistency.

Step 2: Make the Batter

• Add Water: Transfer the powder into a mixing bowl. Gradually add 1-2 cups of water and stir to create a smooth, pourable batter.
• Add Ginger-Chili Paste: Add 2 tablespoons of ginger-chili paste to the batter for added flavor and spice.
• Add Salt: Season with a pinch of salt to taste. Mix everything thoroughly to combine.

Step 3: Let the Batter Ferment

• Fermentation Time: Cover the bowl with an airtight lid and allow the batter to ferment for 30-45 minutes. This step is crucial for achieving a soft and fluffy idli texture. The batter should rise slightly and become airy.

Step 4: Grease the Idli Molds

• Prepare the Steamer: While the batter is fermenting, grease your idli molds with a small amount of cooking oil to prevent the idlis from sticking.
• Fill the Molds: Once the batter is ready, fill each idli mold with the batter, making sure not to overfill.

Step 5: Steam the Idlis

• Steam Cook: Place the filled idli stand into a preheated idli steamer. Steam for 5-10 minutes or until a toothpick inserted comes out clean.
• Check the Texture: The idlis should be soft, spongy, and firm to touch.

Step 6: Serve Hot

1. Serve the Idlis: Once done, remove the idlis from the mold and serve hot with sambhar or coconut chutney for a traditional touch.

Nutrition Profile of Oats Idli (1 piece)

• Calories: 30 kcal
• Protein: 2 grams
• Carbohydrates: 4 grams
• Fat: 0.5 grams
• Fiber: 1 gram (approx.)

8. Cabbage Paratha

Benefits:

• Low in Calories: Cabbage is naturally low in calories, making it an excellent choice for those trying to lose weight. It helps to keep you full while providing minimal calories.
• Rich in Fiber: The fiber content in cabbage aids in digestion, prevents constipation, and promotes a healthy gut. Fiber also helps you feel fuller longer, which can curb unnecessary snacking and overeating.
• High in Vitamin C: Cabbage is an excellent source of Vitamin C, which boosts the immune system, promotes healthy skin, and fights inflammation in the body.
• Rich in Protein: Paneer (cottage cheese) adds a significant protein boost to this paratha, making it an excellent choice for vegetarians looking to meet their daily protein requirements.
• Promotes Heart Health: Cabbage is rich in antioxidants and compounds that are known to lower cholesterol levels, improving overall heart health.
• Supports Weight Loss: The combination of cabbage and paneer helps keep you full and satisfied, making it easier to control your portions and reduce calorie intake.

Ingredients :

For the Dough:

• Whole Wheat Flour – 150 grams
• Melted Ghee – 1 tablespoon
• Salt – As per taste
• Water – As required (to make the dough soft)

For the Stuffing:

• Grated Cabbage – 200 grams
• Crumbled Cottage Cheese (Paneer) – 40 grams
• Chopped Green Chilies – 10 grams
• Chopped Coriander – 10 grams
• Salt – As per taste
• Cooking Oil – 1-2 tablespoons (for cooking the parathas)

Preparation:

Step 1: Prepare the Dough

• Combine Ingredients: In a large mixing bowl, combine the whole wheat flour, melted ghee, and salt. Mix well.
• Knead the Dough: Gradually add water to the flour mixture and knead into a soft and smooth dough. Cover the dough with a damp cloth and let it rest for 20-30 minutes.

Step 2: Prepare the Stuffing

• Squeeze Excess Water from Cabbage: Grate the cabbage and place it in a bowl. Sprinkle a pinch of salt on top and let it sit for 10-12 minutes. This will help release excess water from the cabbage.
• Drain Water: After the resting period, squeeze the grated cabbage to remove the excess water.
• Mix Stuffing Ingredients: Add the crumbled paneer, chopped green chilies, and chopped coriander to the cabbage. Mix everything well to combine. Your stuffing is ready!

Step 3: Roll and Stuff the Parathas

• Divide the Dough: Divide the rested dough into small, equal-sized portions (about the size of a golf ball).
• Roll Out the Dough: Roll out one portion of dough into a small disc using some dry whole wheat flour.
• Add the Stuffing: Place a generous amount of the cabbage and paneer stuffing in the center of the rolled-out dough. Carefully fold one half over the stuffing, making a half-moon shape. Seal the edges by pressing gently.
• Roll Again: Roll out the stuffed dough into a flat paratha, using flour if needed.

Step 4: Cook the Paratha

• Cook on a Hot Griddle: Heat a non-stick pan or tawa over medium heat. Once hot, place the rolled paratha on the pan.
• Cook the Paratha: Cook for 1-2 minutes until small bubbles start forming on the surface. Flip the paratha and apply a little oil on the cooked side.
• Flip Again: Flip the paratha again and cook until both sides are golden brown and crispy. Repeat with the remaining dough and stuffing.

Step 5: Serve the Cabbage Paratha

1. Serve Hot: Serve the Cabbage Paratha hot with your choice of pickle, curd, or chutney for added flavor.

Nutrition Profile of Cabbage Paratha (1 piece)

• Calories: 100 kcal
• Protein: 5 grams
• Carbohydrates: 13 grams
• Fat: 4 grams
• Fiber: 2 grams (approx.)

9. Creamy Spinach Toast

Benefits:

• Rich in Vitamins and MineralsSpinach is loaded with essential vitamins like Vitamin A, Vitamin K, and folate, as well as minerals like iron, magnesium, and potassium. These nutrients are crucial for maintaining healthy skin, bones, and overall well-being.
• Supports Digestive HealthSpinach is high in dietary fiber, which helps promote healthy digestion and prevents constipation. It also contributes to a feeling of fullness, helping to regulate appetite and prevent overeating.
• Boosts ImmunitySpinach is packed with antioxidants like beta-carotene and alpha-lipoic acid that strengthen the immune system and reduce oxidative stress. These antioxidants may also help lower the risk of chronic diseases such as diabetes and cancer.
• Promotes Healthy SkinThe high Vitamin A content in spinach supports healthy skin, promoting cell turnover and keeping the skin smooth and youthful.
• Helps Manage Blood SugarSpinach contains alpha-lipoic acid, an antioxidant that may help lower blood glucose levels and increase insulin sensitivity, making it beneficial for diabetic individuals.

Ingredients :

• Whole Wheat Bread – 6 slices (toasted)
• Mozzarella Cheese – 6 tablespoons (grated)

For the Spinach Topping:

• Shredded Spinach – 250 grams
• 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 (for fluffiness)
• Salt – As per taste

Preparation:

Step 1: Prepare the Spinach Mixture

• Heat Butter: In a non-stick pan, heat 1 tablespoon of low-fat butter over medium flame.
• Sauté Onions and Green Chilies: Add chopped onions and green chilies to the pan. Sauté for 2-3 minutes until the onions turn translucent.
• Add Spinach: Add the shredded spinach to the pan, and cook for 2-3 minutes until the spinach wilts down.
• Cornflour and Milk Mixture: Dissolve cornflour in 50 ml low-fat milk and pour it into the pan. Add a pinch of soda bicarb and stir continuously for 2-3 minutes until the mixture thickens.
• Season: Add salt to taste and cook for another 2-3 minutes. Turn off the heat and allow the mixture to cool down a bit.

Step 2: Toast the Bread

• Toast the Bread: Toast 6 slices of whole wheat bread in a toaster or on a grill. Make sure the bread is crispy but not too hard.
• Spread Spinach Topping: Once the bread slices are toasted, spread a generous amount of the creamy spinach mixture on each slice.

Step 3: Add Cheese and Bake

• Top with Mozzarella Cheese: Sprinkle 1 tablespoon of grated mozzarella cheese on each slice of bread topped with the spinach mixture.
• Bake: Preheat your oven to 200°C (392°F). Place the prepared toasts in the oven and bake for 5-10 minutes until the cheese is melted and slightly golden.
• Serve: Once the cheese has melted, remove the toasts from the oven and serve immediately.

Nutrition Profile of Creamy Spinach Toast (1 slice)

• Calories: 60 kcal
• Protein: 6 grams
• Carbohydrates: 12 grams
• Fat: 2 grams
• Fiber: 2 grams

10.Grilled Corn and Capsicum Sandwich

Benefits :

• Rich Source of Carbohydrates Corn is a starchy vegetable, providing complex carbohydrates that break down slowly in the body, providing sustained energy throughout the day. This makes it an ideal choice for breakfast or a mid-day snack.
• Boosts Immunity Capsicum is packed with Vitamin C, which is essential for maintaining a strong immune system. A single serving of capsicum can provide more Vitamin C than an orange, helping the body fight infections and inflammation.
• High in Manganese Corn is also a great source of manganese, a trace mineral that plays a key role in strengthening connective tissues and supporting bone health. Manganese is also essential for the metabolism of nutrients in the body.
• Good for Digestive Health This sandwich includes corn, capsicum, and onions, all of which are high in fiber. Fiber aids in digestion, helps prevent constipation, and promotes a healthy gut.
• Promotes Heart Health The inclusion of capsicum in the sandwich can help reduce the levels of bad cholesterol (LDL) and boost heart health due to the presence of antioxidants and Vitamin C.

Ingredients:

• Boiled Sweet Corn Kernels – 60 grams
• Finely Chopped Capsicum (Bell Pepper) – 15 grams
• Whole Wheat Bread – 2 slices
• Finely Chopped Onions – 10 grams
• Chopped Garlic – 5 grams
• Chopped Green Chilies – 5 grams
• Butter – 1 tablespoon (for grilling)
• Salt and Black Pepper – As per taste

Preparation:

Step 1: Prepare the Filling

• Heat Butter: Start by heating 1 tablespoon of butter in a non-stick pan over medium flame.
• Sauté Onions and Garlic: Add the finely chopped onions, garlic, and green chilies to the pan. Sauté for about 30 seconds or until the onions turn translucent and the garlic releases its fragrance.
• Add Capsicum and Corn: Add chopped capsicum and boiled sweet corn kernels into the pan. Stir well, and cook for about 2 minutes. Make sure the mixture is well-mixed and the vegetables are slightly tender but still crunchy.
• Season: Add a pinch of salt and black pepper to taste. Stir again, and cook for another minute. Remove the pan from heat.

Step 2: Assemble the Sandwich

• Spread the Mixture: Take one slice of whole wheat bread, and spread the prepared filling evenly over it.
• Top with Another Slice: Place the second slice of bread on top to form a sandwich.
• Butter the Outside: Lightly butter the outer sides of the sandwich with a little butter on both top and bottom.

Step 3: Grill the Sandwich

• Preheat the Griller: Preheat your griller or sandwich maker.
• Grill the Sandwich: Place the sandwich in the griller and cook until both sides are golden brown and crispy. This will take about 3-5 minutes depending on the heat of your griller.

Step 4: Serve

• Cut and Serve: Once the sandwich is grilled to perfection, remove it from the griller, cut it into halves or quarters, and serve it hot.
• Pair With: Serve the Grilled Corn and Capsicum Sandwich with your favorite chutney or ketchup for extra flavor.

Nutrition Profile of Grilled Corn and Capsicum Sandwich (1 sandwich)

• Calories: 160 kcal
• Protein: 4 grams
• Carbohydrates: 30 grams
• Fat: 2 grams
• Fiber: 3 grams (from corn, capsicum, and onions)

11. Banana Apple Porridge

Benefits :

• Rich in Potassium Bananas are loaded with potassium, an essential mineral that helps maintain healthy blood pressure, supports muscle function, and strengthens bones. A medium-sized banana contains over 400 mg of potassium.
• High in Dietary Fiber Both bananas and apples are excellent sources of dietary fiber, especially soluble fiber, which promotes good digestion, helps regulate blood sugar levels, and keeps you feeling fuller for longer.
• Boosts Immune SystemThe Vitamin C in apples and the antioxidants in bananas help strengthen the immune system, protect against free radicals, and fight off infections.
• Supports Bone HealthThe combination of potassium from bananas and calcium from low-fat milk helps maintain strong, healthy bones and teeth, reducing the risk of fractures and bone-related diseases.
• Promotes Heart HealthThe fiber and potassium content in this porridge support heart health by lowering cholesterol levels and regulating blood pressure.
• Quick and Easy to MakeThis porridge is an incredibly easy-to-make, no-fuss breakfast that doesn’t take much time and is ideal for busy mornings.

Ingredients :

• Broken Wheat (Dalia) – 30 grams
• Rolled Oats – 20 grams
• Chopped Apples – 40 grams
• Chopped Bananas – 40 grams
• Low-fat Milk – 250 ml
• Low-fat Butter – 1 tablespoon
• Cinnamon Powder – ½ tablespoon
• Powdered Sugar – As per taste

Preparation:

Step 1: Prepare the Broken Wheat

• Wash the Broken Wheat: Lightly wash the broken wheat (dalia) and drain the remaining water. This step helps remove any impurities.
• Sauté the Wheat: Heat 1 tablespoon of butter in a pressure cooker over medium flame. Add the washed broken wheat and sauté for about 3-5 minutes, until it becomes slightly toasted and aromatic.

Step 2: Add Oats and Milk

• Add Oats: Add 20 grams of rolled oats to the cooker and sauté for another 1-2 minutes to mix them with the wheat and bring out their flavor.
• Add Milk and Water: Pour in 250 ml of low-fat milk and ½ cup of water. Stir to combine. The milk provides a creamy texture, and the water helps in cooking the grains well.

Step 3: Pressure Cook

• Cook Under Pressure: Close the pressure cooker with the lid, and cook for 2 whistles on medium heat. Let the steam escape naturally before opening the lid.

Step 4: Add Flavors

• Add Cinnamon and Sugar: Once the porridge is cooked, add ½ tablespoon of cinnamon powder and powdered sugar to taste. Stir thoroughly to combine. The cinnamon adds a warm, fragrant flavor, while the sugar balances the natural sweetness of the fruit.

Step 5: Cool and Serve

• Cool the Porridge: Let the porridge cool for a while. Refrigerate it for a few minutes if you prefer it chilled.
• Add Fruits: Just before serving, add the chopped apples and bananas to the porridge. Mix well to incorporate the fruit into the creamy base.

Step 6: Serve

• Serve the Banana Apple Porridge warm or chilled. It can be enjoyed as a wholesome breakfast or a light evening snack.

Nutrition Profile of Banana Apple Porridge (Per Serving)

• Calories: 70 kcal
• Protein: 6 grams
• Carbohydrates: 35 grams
• Fat: 2 grams
• Fiber: 5 grams

12. Scrambled Eggs with Cheese and Mayonnaise

Benefits :

• Rich in High-Quality Protein Eggs are an excellent source of complete protein, meaning they provide all the essential amino acids needed by the body. This makes them great for muscle repair, growth, and overall bodily function. The cheese adds extra protein and flavor to the dish.
• Boosts Brain Function Eggs are a rich source of choline, an essential nutrient that plays a critical role in brain development, memory, and muscle function. Eating scrambled eggs regularly helps in improving cognitive functions and may reduce the risk of memory loss.
• Promotes Healthy Thyroid Function The selenium found in eggs helps maintain thyroid health by promoting proper thyroid hormone production. It also acts as an antioxidant, helping the body fight off free radicals that can damage cells.
• Supports Eye Health Eggs contain lutein and zeaxanthin, antioxidants that help in protecting the eyes from damage caused by UV light and age-related macular degeneration. The yolk is particularly rich in these nutrients.
• Boosts Immune System Eggs are a good source of Vitamin D, which is essential for a strong immune system. Together with the vitamin E from mayonnaise, this dish contributes to better immune function and overall well-being.
• Ideal for Weight Loss Despite being rich in fat, eggs have been shown to promote feelings of fullness, helping to control hunger and reduce overall calorie intake. The high protein content also supports muscle maintenance during weight loss.

Ingredients :

• Eggs – 3 large
• Milk – 3 tablespoons (preferably low-fat)
• Grated Cheese – 30 grams (cheddar, mozzarella, or any preferred cheese)
• Mayonnaise – 2 tablespoons
• Mixed Herbs – ½ tablespoon (oregano, thyme, or basil)
• Chili Flakes – ½ tablespoon (optional, for heat)
• Cooking Oil – 1-2 tablespoons (olive oil, butter, or ghee)
• Salt – As per taste
• Black Pepper – As per taste

Preparation:

Step 1: Prepare the Egg Mixture

• Crack the Eggs: In a medium-sized bowl, crack 3 eggs.
• Add Milk and Mayonnaise: Pour in 3 tablespoons of milk and 2 tablespoons of mayonnaise. This will give the eggs a creamy texture and make them fluffier.
• Add Grated Cheese and Spices: Stir in 30 grams of grated cheese, ½ tablespoon of mixed herbs, and ½ tablespoon of chili flakes (optional for a little heat). Add salt and black pepper to taste.
• Mix Well: Use a fork or whisk to beat the eggs and combine the ingredients until smooth and fully mixed.

Step 2: Cook the Scrambled Eggs

• Heat the Pan: Heat 1 tablespoon of oil in a non-stick pan over medium heat. You can use olive oil, butter, or ghee for added flavor.
• Add the Egg Mixture: Pour the prepared egg mixture into the pan. Let it cook for about 1-2 minutes without stirring.
• Stir Continuously: As the eggs start to set around the edges, stir them gently using a spatula. Continue cooking for 2-3 minutes, stirring constantly to achieve soft, creamy scrambled eggs. Be careful not to overcook, as they can become dry.
• Final Touch: Once the eggs are cooked to your desired consistency (slightly creamy and soft), remove the pan from the heat.

Step 3: Serve the Scrambled Eggs

• Serve Hot: Serve the scrambled eggs hot with toasted whole wheat bread or any bread of your choice.
• Optional Garnish: Garnish with additional chili flakes, cheese, or herbs for extra flavor.

Nutrition Profile of Scrambled Eggs with Cheese and Mayonnaise (1 Serving)

• Calories: 160 kcal
• Protein: 20 grams
• Carbohydrates: 3 grams
• Fat: 15 grams
• Fiber: 0 grams
• Cholesterol: 250 mg