Breakfast is a very important meal in a day, which we should not skip. To start a day healthy, make sure you are having more protein in your breakfast. Let’s go into the recipe which makes your day starter feel healthier, feel fuller, and easy to prepare, which doesn’t consume much time.
First, let’s discuss the high amount of protein content in our foods which are available handy
We all know that Soya is one of the high protein foods available in the market. It is available as Dried Soya, Soya Chunks, Soya keema or we can make soya milk from the dried soya beans.
We all know that both soya and paneer have enough amount of protein that we require.
Just toss some chopped onions and tomatoes with grated paneer or some finely chopped soya chunks, then add some salt and chili powder.
Take two slices of multigrain bread spread this mixture on the slice of bread and make a sandwich.
This is one of the easiest and healthiest recipe you can have it in the morning.
It makes you feel fuller for a longer time.
Soya sandwich Nutritive Value
2 pieces of Soya sandwich gives you 321cal
Protein – 15gm
Carbs – 58 gm
Fats – 2.5 gm
Fiber – 12.6gm
Paneer Sandwich Nutritive Value
1 sandwich gives you 364cal
Protein – 12gm
Carbs – 35gm
Fats – 15gm
Fiber – 6gm
Peanut Butter with multigrain Bread
Take a spoon full of peanut butter spread evenly on a slice of bread, add slices of banana (optional), and close with another bread slice.
Peanut butter is full of healthy fats and high protein.
2 slices of Multigrain Bread with a spoon full of peanut butter gives you 468cal
Protein – 25gm
Fats – 18gm
Fiber – 9.5gm
Spinach and Mushroom Omelet
Eggs are the best and cheapest protein available easily in the market.
Beat 2 eggs, whisk well add some chopped spinach and mushroom with salt and pepper according to your taste.
Apply some olive oil on a hot pan and pour the mixture, put it on low flame, and cook well. Flip it slowly and cook on another side.
If you want more protein to add more egg whites.
Its Nutritive Value
It gives you 230cal
Protein – 16gm
Carbs – 6gm
Fats – 17gm
Fiber – 0.8 gm
Gram flour Dosa
Take 3 spoons full of gram flour add chopped onions, green chilies, and salt. Add some water to the mixture until it comes to the pancake batter consistency.
Spread olive oil on hot dosa pan pours the required batter and spread it evenly.
Its Nutritional value
2 medium size of this dosa gives you 170cal
Protein – 8gm
Soak equal quantities of pulses like Bengal gram, black gram, Green gram, Toor Dal (mix all grains in one cup) with one cup of rice and half a cup of rice flakes (poha). Soak some cumin and red chilies along with dal for at least 5-6 hrs.
Grind it all together and make a fine paste. It doesn’t need any fermentation. Add some salt and required water.
You can also add a fist full of cleaned Moringa leaves and curry leaves.
Heat a non-stick pan and apply some oil and pour the batter and make dosa. Flip it slowly and heat the other side
This is one of the tastiest and healthiest dosa.
Its Nutritional Value
2 medium-size dosa gives you 300cal
Protein – 11gm
Carbs – 35gm
Fats – 10gm
Along with all these recipes, chicken breast is one of the highest protein sources. One skinless sautéed chicken breast gives you 230cal.
Protein – 49gm
Carbs – 0gm
These are the high protein breakfast ideas for you to try for your school-going kids and as a quick breakfast for your office with a touch of taste.
Oats are one of the cereal grains we used to take in our daily life. Nowadays there are so many kinds of Oats available in markets, like whole grains or rolled oats and instant oats. Instant oats have a smooth and creamy texture which can be cooked very easily. They are a bit thinner than rolled oats and precooked, whereas rolled oats give you a nutty flavor and chewable.
Instant oats are the best option for preparing quick cereal for breakfast. Let’s see the must-try recipes with oats that break our fast and start our day with a healthy meal.
Oats & mixed vegetables Omelette:
This is quite an easy and healthy recipe.
Ingredients we need
Chopped Carrot, onions, tomatoes, spring onions, and spinach.
Eggs- 1 whole and 1 egg white.
Powdered Oats – 2-3 tbsp.
Salt & chili powder – According to your taste.
Beat 1 whole egg, and 1 egg white. Whisk it well with 2 tbsp of oats powder, salt, and chili powder.
Like in the picture.
Heat a non-stick pan apply some olive oil or ghee to it. Pour the mixture, and let it cook with a lid for few minutes.
Flip its other side and let it cook on low flame and turn off the stove.
This one Omelette gives you enough calories.
It gives you 250Cal
Oats mixed vegetable Khichdi
You can use any of your favorite vegetables and add more veggies according to your taste.
Ingredients you need
Instant Oats – 3tbsp
Chopped vegetables like carrot, spinach, spring onions, onions, and tomatoes.
Cumin Seeds – ½ tsp
Green chilies- 2 finely chopped.
Ginger and Garlic paste- 3 or 4 cloves, ½ inch ginger
Curry leaves – few
Split Green gram -3 tbsp.
Water –1 and a half glass
In a pressure cooker, add some ghee or olive oil. Let it heat, and then add cumin seeds, garlic, and chopped onions, tomatoes, and vegetables.
Let it cook on medium flame. Add split green gram, oats, and fry it for few minutes.
Finally, pour the water and add salt. Close the lid of the pressure cooker and allow it to cook for up to 3 or 4 whistles.
Serve it hot and tastes good with raw onions and carrots.
1 bowl of this khichdi gives you 350cal
Oats & sprouted Green gram dosa
This is a bit of time taken recipe and no need for fermentation.
Ingredients we need
Instant Oats – 1 cup
Sprouted Green Gram- 1 cup
Ginger – 1 inch
Chilies – 4 or 5
Salt – According to your taste
Soak the Green gram for 6 hrs and tie it in a damp cloth and allow them to sprout. And Soak the oats before 1 hr of blending.
Grind all together in a mixer by adding little water. Grind it smoothly like dosa batter Make sure about the consistency.
Heat a non-stick pan and apply some oil evenly and spread the batter evenly throughout the pan.
2 Dosa gives you – 220 Cal
Oats with Curd
Oats – 1/2 cup
Low-fat curd – ½ cup
Oil – 2tsp
Split Black Gram (urad dal) -1/2tsp
Curry leaves – few
Boil the instant Oats with required water and salt according to your taste. Take it in a separate bowl. Let it cool. Once it is cooled down add low-fat curd and also put a tamper on it. Give a nice mix and freeze it for some time.
1 small bowl of this gives you 152cal
Protein – 6.9gm
Fiber – 5gm
Oats – ½ cup
Banana – 1
Milk – ½glass
Dry fruits- Of your choice
Peel the banana and cut them into cubes. Blend it with oats and milk.
Add dry fruits according to your taste.
1 glass of this smoothie gives you 275cal
Protein – 8.5gm
Carbs – 40gmOats
Fats – 8.6gm
Fiber – 3gm
These are quick recipes with oats and their nutritive values. Replace them with your breakfast or lunch, if you want to break your routine.
Cut down your snacks if you want to lose weight!
That’s actually a myth to lose weight quickly without snacks. Most of the trainers and doctors suggest us to take 5 smaller meals in a day instead of 3 heavy meals.
Actually eating snacks in between your meals makes you eat less in your next meal.
So, let’s see how you can control your hunger with this snacks and how healthy it is.
These munchies crunches are also called Foxtail Nuts.
These are very light and healthy.
1 cup of foxtail nuts gives you 110 calories.
Protein – 3gm.
Carbs – 25gm.
Fats – 0 gm.
Fiber – 4.5gm.
Let’s see how it can be prepared.
Let’s take a clean pack of foxtail nuts from any of your nearest store or from online. Mostly the pack contains different sizes of nuts. First differentiate it according to the size this helps you to roast them equally; differentiating and roasting the same size gives you a perfect taste and even texture.
Take a non-stick pan or thick bottom vessel, add a cup of foxtail nuts to it, and dry roast them on a medium or low flame until they are crunchy, move them to a separate bowl.
In the same pan, add some ghee, and nuts to it, then fry until it turns to golden color.
Finally, add some salt and chili powder and also fist full of roasted groundnuts.
It helps to feel fuller for a long time.
We can make this chat with any kind of legumes like Black Chickpeas/ Kabuli chickpeas/ Black-eyed peas/ Kidney beans etc., before that we have to soak for a minimum of 6 to 8 hours.
Boil them and add some chopped onions, tomatoes and garnish them with raw grated carrot and coriander. Finally, add some lemon juice.
This is one of the best chats we can make instantly if those above legumes are soaked properly.
1 small bowl of Boiled Kidney beans masala gives you 135cal.
Protein – 9.5gm
Carbs – 25gm
Fats – 0.5gm
Fiber – 7gm
In a heavy-bottomed vessel add 1 tsp of butter and garlic. Add a cup of raw vegetables like chunks of carrot, beans, peas, etc. if you want you can also add spinach to this. Let it cook for 2 minutes, then add a glass of water to it and allow it to boil.
Add salt and pepper according to your taste. Add some herbs like Oregano or dried basil leaves powder.
Finally, add 1 tbsp. of powdered oats. Adding this to the boiling water makes the soup thicker and they are rich in fiber breaks cholesterol levels.
1 small cup of this soup with oats gives you 56cal.
Protein – 2.5gm
Carbs – 7.8gm
Fats – 1gm
Fiber – 1.8gm
Soak the raw pulses like a green gram or Black chickpeas for 8 hrs. Strain the water and tie in a damp cloth for 3-4 hrs which helps in sprouting them.
These sprouts are rich in calcium and Vitamin C.
Add some raw chopped onions, tomatoes, and grated carrots.
Finally, add some coriander leaves and lemon juice.
Raw sprouts are not recommended for pregnant women. They can consume it after boiling or frying.
1 small bowl of sprouted Green moong – 24 cal
Protein – 2.4gm
Carbs – 4.5gm
Fats – 0gm
Fiber – 1.5gm
Instant Kara with Rice flakes/Jowar Flakes/Ragi Flakes/Puffed Rice:
Add a cup of any kind of flakes, but make sure they are thin.
Take a heavy-bottomed vessel add those flakes and fry on low flame till they are crispy. Keep them aside.
In the same vessel heat 1tbsp of oil, add garlic, peanuts, curry leaves, turmeric, and dried red chilies to it. Roast till peanuts are fried well.
Finally, add those roasted flakes to it and fry them all together for some time. Add some salt and chili powder.
It tastes well with hot tea.
1 small cup of this Murmur gives you- 57 Cal
Proteins – 2gm
Carbs – 6gm
Fats – 2gm
Fiber – 0.5gm
Egg and Banana Pancake
This is one of the easiest pancakes.
Beat one egg, add mashed banana to it, and mix them well or you can blend them together.
Heat a non-stick pan, apply some ghee, and pour half of the mixture into it.
Close it with a lid and allow it to cook for 2 minutes on a low flame.
Flip it slowly let it cook on another side also. Make sure the flame is low.
This is one of the easiest and tastiest recipe everyone should try.
Nutritional Value :
1 medium-sized pancake will give you – 72 cal
Protein – 2 gm
Adding this kind of snacks into your diet doesn’t make you feel like you are on a diet and helps you to control your hunger.