Healthy Breakfast is the most important meal of the day for the weight loss also. All our Mom’s and Grandparents says don’t skip breakfast it is the first meal and we should eat healthy in the breakfast. It become very very important to eat healthy breakfast for weight loss. India is full of variety dishes which is healthy and can loss weight. This dishes is also healthy as well as delicious in taste. Now you no need to eat tasteless dishes for weight loss.
If you are who looking for the weight loss breakfast, we will show you a top 20 healthy breakfast that will be healthy and help you for weight loss.
Healthy Breakfast for Weight Loss. Delicious and very Tasty
1.Vegetable Poha
- Calories: Approximately 150-200 kcal per serving
- Protein: Around 3-5 grams per serving
- Carbohydrates: Around 25-30 grams per serving
- Fat: Around 3-5 grams per serving
- Fiber: Around 3-5 grams per serving
It also contain carbohydrate, protein, vitamin, Fiber, healthy fat, minerals etc.
Vegetable Poha is very popular Indian breakfast which is made of flattened rice (poha, in bengali chira) and vegetables. It is delicious dish which loved by both child as well as adult. This dish is very easy to prepare and highly nutritious. Research said that Poha is a good source of natural antioxidants which is y-oryzanol. This y-oryzanol help in reducing blood cholesterol.
The ingredients need to prepare Poha Vegetable are Poha, onion, green chilies, and species like turmeric, cumin and mustard seeds and oil. After that, you add a variety of chopped vegetables like potatoes, carrots, peas, and bell peppers.
Instruction for cooking Vegetable Poha
- Rinse the flattened rice under cold water until it becomes soft. Drain and set aside.
- Heat oil in a pan. Add mustard seeds and cumin seeds. Let them crackle.
- Add chopped onions and sauté until they turn translucent.
- Add diced potatoes and cook until they are slightly tender.
- Add green peas, carrots, chopped tomatoes, green chili, turmeric powder, and salt. Mix well and cook for a few minutes until the vegetables cooked but still crunchy.
- Add the rinsed flattened rice (poha) to the pan. Mix gently to combine all the ingredients.
- Cook for 2-3 minutes, stirring occasionally, until everything is heated through.
- Garnish with fresh coriander leaves.
- Serve hot with lemon wedges on the side.
2.Moong Dal Chilla
- Calories: Around 150-200 kcal
- Protein: Around 8-10 grams
- Carbohydrates: Around 20-25 grams
- Fat: Around 5-8 grams
- Fiber: Around 4-6 grams
Moong Dal Chilla is a healthy Indian Breakfast for weight loss. This dish is high in protein. It is a type of pancake made from ground moong dal (split green gram) batter. The batter is made by soaking moong dal and then grinding it with water to make a smooth paste. To prepare the chilla, the batter is spread thinly on a hot griddle or pan and cooked until golden brown on both sides. It can be served plain or stuffed with fillings like vegetables or paneer (Indian cottage cheese). Moong Dal Chilla is often enjoyed with chutney or yogurt for a tasty and nutritious meal.
Instruction how it prepare:
- Wash moong dal and soak it in water for 4-6 hours.
- Blend soaked dal with water until smooth.
- Mix blended dal with chopped onions, tomatoes, green chili, ginger, coriander leaves, cumin seeds, salt, and turmeric.
- Heat skillet with oil.
- Pour batter onto skillet to make a thin pancake.
- Add oil around the edges.
- Cook until bottom is golden and crispy.
- Flip and cook the other side until golden brown.
- Serve hot with chutney or yogurt.
3.Oats Upma
- Calories: Around 150-200 kcal
- Protein: Around 5-7 grams
- Carbohydrates: Around 20-25 grams
- Fat: Around 5-8 grams
- Fiber: Around 4-6 grams
Another Indian Healthy Breakfast is Oats Upma. Oats Upma is a healthy and flavorful Indian dish made from oats, a nutritious whole grain. It’s a popular breakfast option that’s quick and easy to prepare. Research said that oats is very good for weight loss that can be add in your diet chart. It provide low fat and high fires.
To make Oats Upma, oats are dry roasted until it turn slightly golden and aromatic. Then, the roasted oats cooked with a tempering of mustard seeds, curry leaves, green chilies, onions, and other spices like turmeric and cumin. Additionally, chopped vegetables such as carrots, peas and bell peppers can be added for extra flavor and nutrition. All the ingredients cooked together until the oats become soft and mix well with the spices and vegetables.
Oats Upma is not only delicious but also rich in fiber, vitamins, and minerals, making it a nutritious choice for those looking to start their day on a healthy note. It can be served hot as a standalone breakfast dish or accompanied by chutney or yogurt for a satisfying meal.
4.Sprouts Salad
- Calories: Around 80-100 kcal
- Protein: Around 4-6 grams
- Carbohydrates: Around 15-20 grams
- Fat: Around 1-2 grams
- Fiber: Around 4-6 grams
Sprouts Salad is a healthy breakfast Salad made from seeds or legumes that have started to grow tiny sprouts. According to Research Sprouts are source with vitamins, proteins and minerals. It contains nutrients like sulphoraphane, isothiocyanates, enzymes and glucosinolates.
These sprouts are mixed with fresh vegetables like tomatoes, cucumbers, carrots, and peppers. Also, onions, chilies, and cilantro are added for flavor. The salad is seasoned with a dressing made from lemon juice, oil, salt, pepper, and sometimes spices. Sprouts Salad is full of nutrients like vitamins, minerals, fiber, and protein. It’s served as a tasty and healthy appetizer, side dish, or light meal.
Instuction How it prepare:-
- Wash mixed sprouts well and drain.
- If not sprouted, soak them overnight and keep covered until sprouts appear.
- Mix sprouts with , chopped cucumber, chopped tomato, chopped onion, chopped coriander leaves, and green chili (if you want some heat).
- Add lemon juice, salt, and mix.
- Optionally, sprinkle chaat masala or roasted cumin powder.
- Chill salad for 15-20 minutes before serving.
5.Ragi Dosa
- Calories: Around 100-120 kcal
- Protein: Around 3-4 grams
- Carbohydrates: Around 15-20 grams
- Fat: Around 2-3 grams
- Fiber: Around 2-3 grams
Ragi Dosa is a type of pancake made from ragi flour, which comes from finger millet. People in South India really like this dish because it’s good for them. It is an Indian Healthy Breakfast popular in South India and it is also help to weight loss who wanted. Those who are trying to weight loss they can add this breakfast to their list.
To make Ragi Dosa, you mix ragi flour with water to make a thin batter. Sometimes, people also add rice flour or semolina to make it taste better. Then, they add some salt and let the batter sit for a while, maybe a few hours or overnight.
When it’s time to cook, they spread a little bit of the batter on a hot griddle or dosa pan. They cook it until it’s golden brown and crispy on both sides. You can eat Ragi Dosa with chutney, sambar (a kind of stew made with lentils and vegetables), or even spicy potatoes.
This dish isn’t just tasty—it’s also really good for you because it has lots of calcium, iron, and fiber. That’s why many people enjoy it for breakfast or as a snack.
6.Egg Bhurji
- Calories: Around 200-250 kcal
- Protein: Around 12-15 grams
- Carbohydrates: Around 5-7 grams
- Fat: Around 15-20 grams
- Fiber: Around 1-2 grams
Egg Bhurji is a tasty Indian healthy breakfast made from scrambled eggs mixed with spices and veggies. It is rich is protein which help you to stay without meal for long time. Its is also healthy breakfast for those people who are in diet and wants to loss their weight.
To cook Egg Bhurji, crack eggs into a bowl and beat them. Then, cook them in a pan with oil or butter along with chopped onions, tomatoes, and spices like turmeric and cumin. Sometimes, people also add veggies like bell peppers, spinach, mushrooms or peas.
Keep stirring the eggs and veggies until the eggs are cooked and everything is mixed well.
Egg Bhurji is often eaten for breakfast with bread or flatbread. It’s also great for making sandwiches or wraps. People of all ages love its yummy flavor!
7.Quinoa Khichdi
- Calories: Around 250-300 kcal
- Protein: Around 10-12 grams
- Carbohydrates: Around 40-45 grams
- Fat: Around 6-8 grams
- Fiber: Around 6-8 grams
Quinoa Khichdi is a healthy and flavorful breakfast made with quinoa, a nutritious grain-like seed.
To make Quinoa Khichdi, quinoa is cooked with spices and vegetables. First, you rinse the quinoa to clean it. Then, you cook it in a pot with some oil or butter along with spices like cumin, turmeric, and mustard seeds.
Next, you add chopped vegetables such as carrots, peas, and potatoes, and let everything cook together until the vegetables are tender and the quinoa is fluffy.
Quinoa Khichdi is a comforting and nutritious meal that can be enjoyed for lunch or dinner. It’s packed with protein, fiber, and essential nutrients, making it a great choice for anyone looking for a wholesome and satisfying dish. This Healthy breakfast will help you to loss your weight.
8.Vegetable Omelette
- Calories: Around 150-200 kcal
- Protein: Around 12-15 grams
- Carbohydrates: Around 5-7 grams
- Fat: Around 10-12 grams
- Fiber: Around 1-2 grams
Vegetable omelette is a healthy breakfast dish made with beaten eggs cooked with chopped vegetables. It is rich in protein as we know that egg is full of protein. Who are trying to weight loss also good for them eat this healthy breakfast.
To make a vegetable omelette, you whisk eggs in a bowl until they’re smooth. Then, you mix in chopped vegetables like onions, tomatoes, bell peppers, spinach, or any other veggies you like.
You heat a pan with some oil or butter and pour the egg mixture into it. You let it cook until the edges are set, then you gently lift the edges and tilt the pan to let the uncooked egg flow to the edges.
Once the omelette is mostly cooked through but still slightly runny on top, you can fold it over or flip it to cook the other side.
Vegetable omelette is a tasty and nutritious meal that can be enjoyed for breakfast, lunch, or dinner. It’s quick to make and can be customized with your favorite vegetables and seasonings.
9. Whole Wheat Vegetable Sandwich
- Calories: Around 200-250 kcal
- Protein: Around 8-10 grams
- Carbohydrates: Around 30-35 grams
- Fat: Around 6-8 grams
- Fiber: Around 5-7 grams
A whole wheat vegetable sandwich is a healthy and tasty breakfast made with whole wheat bread and various vegetables. It will help you to loss your weight.
To make a whole wheat vegetable sandwich, you start by choosing whole wheat bread slices. Then, you add a variety of vegetables such as lettuce, tomatoes, cucumbers, bell peppers, onions, and any other veggies you like.
You can also add some spreads like hummus or mayonnaise to the bread slices for extra flavor. Once you’ve assembled your vegetables and spreads on the bread, you put another slice of bread on top to make a sandwich.
Whole wheat vegetable sandwiches are a nutritious option for lunch or a quick snack. They’re packed with vitamins, minerals, fiber, and other essential nutrients from the vegetables and whole wheat bread. Plus, they’re easy to make and can be customized to your taste preferences.
10.Methi Thepla
- Calories: Around 80-100 kcal
- Protein: Around 3-4 grams
- Carbohydrates: Around 12-15 grams
- Fat: Around 2-3 grams
- Fiber: Around 2-3 grams
Methi Thepla is a popular Gujarati flatbread. It is a healthy breakfast with fenugreek leaves (methi leaves) and spices. It is a healthy breakfast for weight loss and low calories but full breakfast.
To make Methi Thepla, you mix fenugreek (methi) leaves with wheat flour, along with ingredients like turmeric, chili powder, and salt to make a dough. Then, you roll out small portions of the dough into thin circles and cook them on a hot griddle or pan until they’re golden brown and cooked through.
Methi Thepla is a popular dish in Gujarat, India, and is often eaten for breakfast or as a snack. It can be enjoyed on its own or with yogurt, pickle, or chutney.
It’s flavorful, nutritious, and easy to make, making it a favorite among many people.
11.Idli Sambar
- Calories: 150-200 calories
- Protein: 4-6 grams
- Carbohydrates: 30-40 grams
- Fat: 5 grams
- Fiber: 3-5 grams
- Vitamins and Minerals: vitamins and minerals, including iron, calcium, vitamin C, and B vitamins
Idli Sambar is a popular South Indian dish that consists of two main parts: idli and sambar.
Idli are soft, fluffy rice cakes made from a fermented batter of ground rice and lentils. They’re steamed to perfection, making them light and airy.
Sambar is a flavorful lentil-based stew cooked with vegetables like carrots, potatoes, onions, and tomatoes. It’s seasoned with spices like mustard seeds, cumin, turmeric, and curry leaves.
To eat Idli Sambar, you dip pieces of idli into the sambar and enjoy the delicious combination of flavors. It’s often served for breakfast or as a snack in South India.
Idli Sambar is not only tasty but also nutritious. It’s a good source of carbohydrates, protein, fiber, vitamins, and minerals, making it a satisfying and wholesome meal. So it may help you to weight loss.
12.Daliya Upma
- Calories: Around 200-250 kcal
- Protein: Around 6-8 grams
- Carbohydrates: Around 35-40 grams
- Fat: Around 4-6 grams
- Fiber: Around 5-7 grams
Daliya Upma is a healthy and flavorful Indian breakfast made from broken wheat, which is also known as daliya or bulgur wheat. It is healthy and light breakfast which is useful for weight loss.
To make Daliya Upma, broken wheat is cooked with spices and vegetables. First, the broken wheat is dry roasted in a pan until it becomes golden brown and aromatic. Then, it’s cooked in water or broth along with chopped vegetables like carrots, peas, and beans.
The dish is seasoned with spices like mustard seeds, cumin seeds, curry leaves, and green chilies, which add a delicious flavor. Sometimes, grated coconut or peanuts are also added for extra texture and taste.
Daliya Upma is a nutritious meal that’s often eaten for breakfast or as a light meal. It’s high in fiber, vitamins, and minerals, making it a healthy choice for anyone looking to eat well. Plus, it’s easy to customize with your favorite vegetables and spices, making it a versatile and tasty dish.
13.Soya Paratha
- Calories: Around 150-180 kcal
- Protein: Around 8-10 grams
- Carbohydrates: Around 20-25 grams
- Fat: Around 5-7 grams
- Fiber: Around 4-6 grams
Soya Paratha is a type of Indian flatbread made with whole wheat flour and soya granules or soy flour.
To make Soya Paratha, the soya granules are first soaked in water to make them soft. Then, they’re mixed with whole wheat flour along with spices like cumin, coriander, and chili powder. This mixture is kneaded into a dough using water.
Small portions of the dough are then rolled out into circles and cooked on a hot griddle or pan until both sides are golden brown and cooked through. Oil or ghee is often used to cook the parathas, giving them a crispy texture.
Soya Paratha is a nutritious and filling dish that’s high in protein, fiber, and other essential nutrients. It commonly served with yogurt, pickle, or chutney and makes for a delicious and satisfying meal for breakfast, lunch, or dinner.
14. Paneer Bhurji
- Calories: Around 200-250 kcal
- Protein: Around 10-12 grams
- Carbohydrates: Around 8-10 grams
- Fat: Around 15-18 grams
- Fiber: Around 2-3 grams
Paneer Bhurji is a popular North Indian breakfast made with crumbled paneer (Indian cottage cheese) cooked with spices and vegetables. It is satisfying breakfast and can also help in loss your weight.
To make Paneer Bhurji, paneer is crumbled into small pieces. Then, it’s cooked in a pan with hot oil or ghee along with chopped onions, tomatoes, green chilies, and spices like turmeric, cumin, and coriander powder.
The mixture is fierd until the paneer is well coated with the spices and the vegetables are soft. Sometimes, additional ingredients like bell peppers, peas, or cilantro added for extra flavor and texture.
Paneer Bhurji is a flavorful and protein-rich dish that’s often enjoyed for breakfast or as a side dish with roti (Indian flatbread) or rice.
15. Besan Chilla
- Calories: Around 100-120 kcal
- Protein: Around 5-7 grams
- Carbohydrates: Around 10-12 grams
- Fat: Around 5-7 grams
- Fiber: Around 2-3 grams
Also read: Banana Flower: Health Benefits and Nutrition’s
Besan Chilla is a type of savory pancake made from gram flour, also known as besan. It is very good for health also it gives you energy.
To make Besan Chilla, gram flour is mixed with water to make a smooth batter. Then, the batter is seasoned with spices like turmeric, chili powder, cumin, and salt. Chopped vegetables like onions, tomatoes, green chilies, and cilantro can also added to the batter for extra flavor and nutrition.
The batter is then poured onto a hot griddle or pan and cooked until both sides are golden brown and crispy. Oil or ghee is often used to cook the chilla, giving it a deliciously crisp texture.
Besan Chilla is a nutritious and versatile dish that can be enjoyed for breakfast, as a snack, or as a light meal. It’s high in protein, fiber, and other essential nutrients, making it a healthy choice for any time of day. Plus, it’s easy to customize with your favorite spices and vegetables, making it a delicious and satisfying option for everyone.
16. Mixed Vegetable Soup
- Calories: Approximately 50-100 kcal
- Protein: Around 2-4 grams
- Carbohydrates: Around 8-12 grams
- Fat: Around 1-3 grams
- Fiber: Around 2-4 grams
- Sodium: Around 300-600 mg
Mixed Vegetable Soup is a nutritious and comforting dish made from a variety of vegetables cooked in broth. It is very light breakfast and low in calories it can also very helpful weight loss. Vegetable soup is very law in calories. Those people who are over weight and wanted to loss their weight is very good choice for breakfast and it is also healthy.
To make Mixed Vegetable Soup, you start by chopping up different vegetables like carrots, celery, onions, potatoes, and whatever else you like. Then, you simmer these vegetables in broth or water until they’re soft and tender.
Sometimes, you can add other ingredients like tomatoes, beans, peas, or corn for extra flavor and texture. Spices and herb like salt, pepper, garlic, and thyme are often added to enhance the taste.
Once all the vegetables are cooked, you can use a blender or immersion blender to blend the soup until it’s smooth and creamy. Alternatively, you can leave it chunky if you prefer.
Mixed Vegetable Soup is a healthy and satisfying meal that’s perfect for any time of the year. It’s packed with vitamins, minerals, and fiber from the vegetables, making it a great choice for a nutritious meal or snack. Plus, it’s easy to customize with your favorite vegetables and spices, so you can make it just the way you like it
17. Brown Rice Dosa
- Calories: Approximately 100-150 kcal per dosa
- Protein: Around 2-4 grams per dosa
- Carbohydrates: Around 20-25 grams per dosa
- Fat: Around 1-2 grams per dosa
- Fiber: Around 1-2 grams per dosa
- Sodium: Around 100-200 mg per dosa
Brown Rice Dosa is a type of savory pancake made from brown rice and lentils.
To make Brown Rice Dosa, you soak brown rice and lentils (usually a mix of urad dal and sometimes other dals) for several hours or overnight. Then, you grind them together into a smooth batter. This batter fermented for a few hours, which helps give the dosa its characteristic taste and texture.
When ready to cook, you heat a skillet or dosa pan, pour a ladleful of the batter onto the hot surface, and spread it out into a thin circle. You cook it until it’s golden brown and crispy on the bottom, then flip it over and cook the other side.
Brown Rice Dosa is a healthier alternative to traditional dosas made from white rice because it contains more fiber and nutrients. It’s commonly enjoyed for breakfast or as a snack, served with chutney, sambar, or a spicy potato filling.
18. Barley Porridge
- Calories: Approximately 150-200 kcal per serving
- Protein: Around 5-8 grams per serving
- Carbohydrates: Around 30-35 grams per serving
- Fat: Around 1-2 grams per serving
- Fiber: Around 5-8 grams per serving
- Sodium: Around 0-100 mg per serving
Barley porridge is a simple and nutritious dish made from barley grains and water or milk. It is best breakfast for the people who are wanted to weight loss.
To make barley porridge, barley grains are cooked in water or milk until they soften and become thick and creamy. Sometimes, sweeteners like sugar, honey, or maple syrup are added to enhance the flavor.
Barley porridge can also be flavored with ingredients like cinnamon, vanilla extract, or fruits such as berries or sliced bananas for added taste and nutrition.
Barley porridge is a wholesome and filling breakfast option that provides a good source of fiber, vitamins, and minerals. It’s often enjoyed hot and can be served as is or topped with nuts, seeds, or dried fruits for extra crunch and flavor.
19.Sattu drink
- Calories: Approximately 80-120 kcal per serving
- Protein: Around 5-8 grams per serving
- Carbohydrates: Around 10-15 grams per serving
- Fat: Around 1-3 grams per serving
- Fiber: Around 2-4 grams per serving
- Sodium: Around 100-200 mg per serving
Sattu drink is a traditional Indian beverage made from sattu flour, which is a roasted gram flour.
To make sattu drink, sattu flour is mixed with water or buttermilk, along with spices like roasted cumin powder, black salt, and sometimes lemon juice or mint leaves for added flavor.
The mixture is then stirred well until smooth and served chilled or at room temperature.
Sattu drink is known for its refreshing and cooling properties, making it a popular choice during hot summer months. Additionally, it’s highly nutritious, rich in protein, fiber, and other essential nutrients, making it a healthy beverage option.
20. Spinach and Mushroom Omelette
- Calories: Approximately 150-200 kcal per serving
- Protein: Around 10-15 grams per serving
- Carbohydrates: Around 2-5 grams per serving
- Fat: Around 10-15 grams per serving
- Fiber: Around 1-2 grams per serving
- Sodium: Around 200-300 mg per serving
Spinach and mushroom omelette is a delicious and nutritious dish made from eggs, spinach, and mushrooms.
To make a spinach and mushroom omelette, beaten eggs are poured into a heated pan greased with oil or butter. Chopped spinach and sliced mushrooms are added to the eggs while they cook. The omelette is then folded over to encase the filling and cooked until the eggs are set and the filling is heated through.
Spinach and mushroom omelette is a versatile dish that can be enjoyed for breakfast, lunch, or dinner. It’s packed with protein from the eggs and nutrients from the spinach and mushrooms, making it a satisfying and healthy meal option. Additionally, you can customize the omelette with your favorite herbs, spices, and additional fillings to suit your taste preferences.
Disclaimer: The information provided in the article in this website is about breakfast options for weight loss is for general informational purposes only. As, we write about this information by researching from the internet. So might not give you guarantee that this provided food will loss your weight. It is better to consult with registered dietitian or nutritionist before making significant change in your diet. It is very important to consult with qualified health provider who have any underlying health condition or dietary restriction
