10 Oct Best Healthy Indian Breakfast recipes for weight loss – Vegetarian
Breakfast is really necessary for weight loss as it increases the metabolism of the body in the morning and gives energy to start your day efficiently. We always have this main query- What to eat for healthy breakfast which can help me lose weight? The simple rule is, you should eat low calorie nutritious food with filler properties.
This will help you to stay satisfied, filled and energetic for long. You must be often stuck between the boring old options of poha and upma, am I right? You need some exploration now. There are many Good Indian Food dishes, which are healthy, fat burning and delicious at the same time. Let us check them out one by one.
16 Breakfast Food ideas for your Weight Loss Diet
#1 – Oats With Chia Seeds
According to studies, oatmeal is ranked number 1 for breakfast food items and also number 3 as a ‘Satiety Index’ which was created by Australian researchers which helps you to find which food item helps in keeping you full for long.
We all know Oats are becoming more famous weight loss foods worldwide. It has high fiber content which helps you to feel full for longer and cut down on the unnecessary calories.
Chia seeds make you feel full due to its mechanism of slowing down the carbohydrate absorption process. It also provides energy which helps you to exercise more. The optional ingredients which are honey and nuts provide detoxification in the body and help you in filling full for long, respectively.
- Warm some low fat milk and add rolled oats to it.
- Let it boil for a while and then keep it aside to settle down.
- Add honey to taste (optional) and pre soaked chia seeds to it.
- You can garnish it with dried fruits or nuts to make it more healthy and delicious.
How Much to Eat
The appropriate quantity to consume is 1 bowl with 1 cup of oats, 200 ml skimmed milk and 1 tablespoon Socked chia seeds.
Approx calories = 208
#2 Sprout Salad with Flaxseeds powder
Another healthy breakfast for vegetarians, I used in my weight loss diet. In Sprout Salads Mainly Moong Sprouts, as these are almost fat free and high in fiber as well which reduces food cravings by keeping you full for longer. They also help in lowering down blood cholesterol levels and in detoxification of the body.
Flax seeds are loaded with Omega-3 fatty acids and are rich in antioxidants as well. Being low in carbohydrates and high in fiber, it is one of the most useful food items for weight loss. It keeps you full for long and reduces food cravings.
- Leave 1 cup of Moong sprouts in water overnight and let it germinate.
- Once they have sprouted in the morning, you can either boil them or use them in the same manner.
- Add chopped vegetables if required with lemon and salt, and add flaxseeds powder to it.
- Mix well and serve.
How Much to Eat
You need 1 bowl of sprouts and 1 tablespoon of flaxseeds powder for the same.
Approx calories = 100
#3 Rotis with Paneer or lentil gravy
That’s for, Who can’t live without Roti. One medium sized roti has 80 calories and have enough vitamins, calcium, iron, phosphorus and other essential nutrients. Paneer on the other hand is full of protein, which helps in building muscles and rapid fat loss.
Lentils are another food item which are packed with protein and is a must for vegetarians who are trying to lose weight. It is also rich in fiber and low in fat.
The ground wheat flour is made into a tight batter and thin chapatis are rolled which are finally cooked to make rotis.
Cook some frozen paneer cubes in garlic, ginger and onion paste, and adding some salt and chilies. Similarly, add lentils instead of paneer to form lentil gravy.
How Much to Eat – Two rotis and a small bowl of curry is an appropriate quantity for breakfast.
Approx calories = 300
4. 2 Idli rava with Sambhar – South Indian Morning Diet
Chennai has been noted to have the best breakfast nutrient profile in India as they binge on idli and sambar, which are the most nutritious Indian breakfast (according to India Breakfast Habits Study).
Idli is made up of urad dal and rice, with just 39 calories in one piece. They are steamed and contain no fat, no cholesterol and no saturated fat. Sambhar is low in glycemic index and lowers down the risk of diabetes. It helps in regularing blood sugar levels.
Ground urad dal and rice batter are mixed together with methi seeds and left overnight. Small circular shaped discs are steamed in a idali container.
Sambar is basically tur dal mixed with tomatoes, onions, drum sticks, tamarind extract, turmeric powder and salt, and cooked thoroughly.
How Much to Eat – 2 idlis plus one small bowl of sambar is ideal.
Approx calories = 250
5. Vegetable Uttapam with Sambhar (with red chillies)
One serving of vegetable uttapam contains 250 calories, which is again prepared out of urad dal and rice. It fills your stomach appropriately and the nutrients obtained from the vegetables are beneficial as well.
Adding red chilies to the sambhar causes thermogenic activity in your body, which results in rapid increase in metabolic rate, which burns fat faster.
Uttapam is prepared in the same manner using the batter of urad dal and rice. Thick pancakes using this batter are spread evenly on a pan and garnished with chopped vegetables and green chilies. It is served with sambar as breakfast.
How Much to Eat – One medium sized serving of a vegetable uttapam is served with one small bowl or half a cup of sambar.
Approx calories = 400
6. Brown Bread Upma with low fat Milk
Brown bread is low in calories and works effectively in reducing belly fat.
Low fat Milk is rich in calcium and vitamin D, which aids in rapid weight loss. It is also rich in protein which helps in muscle development and making you feel full for longer.
- Finely chop vegetables such as cabbage, tomatoes and onions.
- Take 2 slices of bread and mince them off properly.
- Stir fry them using oil.
- Add red chili powder with salt to it.
- Add bread and cook for 5 more mins.
How Much to Eat – Upma made of 2 bread slices is an appropriate quantity in morning diet for reducing weight.
Approx calories = 300-350
Also Read – Top 5 Patanjali Products for Weight Loss
7. Bran flakes with banana and fat-free milk
Also called modern Indian healthy breakfast. Bran flakes are rich in dietary fiber and packed with vitamins and minerals. They help in reducing food cravings by keeping you full for long and keeping down the calorie count. Banana is also high in fiber and keeps you full for long.
Simple and Quick Recipe
Slice one banana and add it to 1 cup fat free milk and ¾ cup of bran flakes.
How Much to Eat – 1 bowl of this combination is suitable.
Approx calories: 300
8. Yogurt with Apple, almonds and walnuts
Easy healthy yet protein rich breakfast. We all know apple, almonds and walnuts are not just healthy they also have effective properties for reducing weight.
A medium sized apple (around 100 grams) contains only 52 calories, fat free and is super rich in fiber. One apple will keep you full for longer hours. It reduces the absorption of bad cholesterol as well.
Almonds are rich in Omega 3 fatty acids, which are considered as good fat and they help in lowering down blood sugar levels and cholesterol. They are also rich in fiber content.
Walnuts are also filling in nature and lower bad cholesterol. These are also rich in polyunsaturated fats which are required by the body as healthy fat.
Chop a few pieces of apples, almonds and nuts and combine them with low fat yogurt.
How Much to Eat – One medium sized chopped apple, 4-6 almonds and 2-3 halves of walnuts with one small bowl of yogurt is an appropriate quantity.
Approx calories = 300
9. Boiled kidney beans or Bengal gram chaat – fat free
A great filler and nutritious breakfast in India, as vegetarians love chaat. As we know, Inflammation Increases hunger and decrease metabolism, which means more calorie intake and less fat burn.
According to a study with Kidney beans inflammation improvements were found out in people who had four servings of beans per week as a part of a low- calorie diet.
Also Kidney beans are extremely rich in protein, an important nutrient for weight loss, kidney beans contain 16.2 grams of protein in a cup. It keeps you full for long and helps in muscle development.
Bengal gram is also known as chola and is free of cholesterol. It is also rich in dietary fiber which helps in keeping you full for longer and reduces food cravings.
- You will need 1 cup of boiled kidney beans or pre- soaked Bengal gram to prepare this chaat.
- Finely chop onions and tomatoes along with green chilies.
- Add these to the kidney beans or Bengal gram along with lemon juice, chaat masala and salt.
- Mix well, garnish with coriander leaves and serve thereafter.
How Much to Eat – Little bit less then1 bowl of this chaat.
1 Bowl chaat approx calories: 350-400
10. Vegetable Sprout Poha with flaxseed powder
We already know how sprouts help in weight loss and a great protein source for vegetarians. Poha is simple flattened rice flakes which provide a lot of energy and gets you going for the day. It is rich in nutrients and keeps you full for long.
Other ingredients like onions are rich in fiber which helps in reducing cravings, coriander leaves help in fat reduction, cumin seeds lower cholesterol (fat in blood) and improves digestion, and lemon helps in detoxification of the body making you feel lighter.
Vegetable sprout poha is prepared by using rice poha and sprouted moong dal along with chopped vegetables, chili powder and salt.
- You will need to sprout the moong sprouts overnight and store it for further use.
- Rinse 2 cups of rice poha and keep it aside for a while.
- Add oil, mustard and cumin seeds in a pan and heat it for a while.
- Add chopped onions, green chilies and curry leaves after the spluttering.
- Add appropriate spices according to your taste such as red chili powder, turmeric powder and salt and then add the sprouts and poha.
- Add lemon juice and little bit of sugar.
- Cook it for a while and garnish with coriander leaves, which is optional.
- Add flaxseeds powder over it and serve.
Yeah its time taking breakfast recipe but its great filler and Energy Boosting meal.
How Much to Eat – One serving of this recipe (one medium sized bowl) is enough for making you lose weight.
Approx calories = 400-450
11. Multigrain roti with Low fat Yogurt (with Jeera Powder)
Multigrain healthy and nutritious roti is prepared by a combination of ragi, chana dal, bajra, jowar, soya bean and barley. All these ingredients help in preparing a low carb, high fiber multigrain roti which is useful in losing weight. It also has low glycemic index and it lowers blood sugar levels.
Adding low fat yogurt provides filling properties and high protein content, and also aids in cutting down belly fat.
Adding jeera powder will not only enhance taste but will also help in increasing metabolism, providing detoxification and suppressing hunger.
As we know, Multigrain roti is prepared by a combination of ragi, chana dal, bajra, jowar, soya bean and barley. All the grains are finely ground and the flour obtained from each is mixed well to prepare rotis out of it.
How Much to Eat – 2 rotis paired with a small bowl of low fat yogurt sprinkled with jeera powder is ideal as a breakfast meal.
Approx calories = 350-400
12. Toast (brown bread) with amul lite butter
Remember? Aatli Batli Delicious ad 😀 Amul Lite butter is low in fat and cholesterol unlike normal salted butter, and contains essential Omega-3 fatty acids. Hung curd helps in weight loss as it reduces belly fat and is packed with protein.
Toast 1 brown bread and apply Amul Lite Butter on it or have it with hung curd and jeera powder. Prepare a salad including tomatoes, cucumber and cabbage along with green chutney.
How Much to Eat – 2 slices of brown bread with one small bowl of hung curd in breakfast.
Approx calories: 200-350
13. wheat flour Dalia with lentils
Dalia Famous Indian Vegetarian food. Dalia is a combination of wheat flour and lentils. Being rich in protein and fiber, it helps in keeping you full for long and reduces food cravings. It is also low in calories, fat free and increases metabolic rate.
Ghee has essential fatty acids required for the body to lower the bad cholesterol levels in our body which are responsible for cardiac arrests. It helps in keeping your heart healthy and body fit.
To prepare dalia, add ghee, cumin seeds, grated ginger, chopped green chilies, chopped onions, chopped tomatoes, turmeric powder and salt with some water along with cracked wheat and soaked lentils. Cook the mixture in a pressure cooker until 3-4 whistles and serve hot.
How Much to Eat – One medium sized bowl of dalia is ideal for breakfast.
Approx calories: 250
14. Besan Chilla with Turmeric and olive oil
Want some spicy breakfast? Here is one. Besan is usually gram flour and the pancakes made using it are known as chilla. Besan chillas are quite nutritious and low in calories. It is quite rich in protein content and helps in overall weight loss process.
Turmeric powder contains curcumin which is useful in increasing the metabolic rate of your body and helps in rapid digestion, which is ultimately beneficial in shredding those extra pounds.
Olive oil contains 77% of mono saturated fats which are considered as healthy fats for lowering down bad blood cholesterol levels and keeping your heart healthy.
To prepare a besan chilla,
- Add chopped onions, tomatoes, green chilies, salt, chili powder, turmeric powder and water to besan and make its batter.
- Spread little bit of extra virgin olive oil on a pan and spread an omelet sized pancake using the batter.
- Flip and cook on both sides to make it golden brown and crisp.
How Much to Eat – 2 besan chillas are enough for breakfast.
Approx calories: 250-300
Also Read – My Diet which helped me to lose 28 Kilo weight
15. Tasty Tomato Pasta
Kids love this Healthy food. Whole wheat pasta is rich in nutrients and low in calories. Tomatoes help in increasing metabolism and burning fat, and also help in detoxifying the body.
According to a new Italian study, healthy pasta helps in achieving a healthy body mass index, better hip-waist ratio and lower waist circumference.
- Boil the whole wheat pasta in water with some extra virgin olive oil and salt.
- Make tomato puree by crushing fresh or boiled tomatoes into a fine paste.
- Crush onions and garlic cloves with it as well.
- In a pan, heat some oil and add sauté chopped vegetables.
- Add the crushed vegetables, puree, salt and pepper.
- Cook for a while and add whole wheat pasta to it.
- Cook it again until properly done. Serve hot.
How Much to Eat – One medium sized bowl of tomato pasta is an appropriate quantity to be consumed as morning diet.
Approx calories: 250- 300
16. Banana Almond Cinnamon Smoothie
This is for all Vegans. Cinnamon helps a lot in skinning down through reducing sugar cravings, increasing metabolic rate, reducing cholesterol and blood sugar levels and by reducing belly fat in healthy way.
Bananas are high in fiber and one medium sized banana contains only 90 calories. It is also rich in fiber content.
You need one medium sized banana, half a cup of almonds and 1 teaspoon cinnamon powder. Blend them with some low fat yogurt and you smoothie is ready to be consumed.
How Much to Eat – 250- 300 ml of this smoothie is an appropriate quantity.
Approx calories: 200-250
How much calories to eat in Breakfast
You should have your breakfast like a king, lunch like a prince, and dinner like a pauper. According to a 1200 calorie plan, You can divide your meals in such a manner that you have around 400 calories for Morning time, 300 calories for lunch and 200 calories for dinner and remaining 300 calories in snacks between the meals.
Which type of food should you select in Breakfast for weight loss?
Food items which have qualities like high protein content which keeps you full for long and helps in muscle development, increase in metabolic rate which helps you in working out more and reducing belly fat.
Low calorie nutritious food, food dishes rich in dietary fiber which help in keeping you full for long and reducing food cravings, and food rich in maximum nutrients.
Some of Weight loss food items include whole grains, Fruits, Vegetables, oats, Sprouts, Beans, Seeds, Peanut butter and Low fat yogurt/milk.
Who said vegetarians don’t have Protein food options: D which is important part of morning diet.
Fat Burning ingredients for Weight loss Friendly Breakfast
Some food ingredients are a must to be included during your weight loss regime.
These include Flax seeds, Red hot Chili pepper, Cinnamon, Chia seeds, Lemon, Cumin Powder, Black pepper, and olive oil.
These food items are helpful in weight loss in some form or the other as we discussed above such as increasing metabolic rate, helping in the detoxification of the body, giving thermogenic properties, providing high fiber content and reducing belly fat.
What to avoid as breakfast for weight watchers
You should avoid food items such as High fat yogurt, Sugary Juices, dishes made up of maida, soft drinks and sweets as they are high in calories and fat content.
Healthy choices make for a healthy lifestyle and the most vital part for it is played by food. Who says healthy vegetarian food cannot be delicious. We just proved them wrong, isn’t it? I recommend you to start trying these best Indian breakfast recipes from today itself and indulge in a healthy diet and fit body.
So Now you know what to eat in Breakfast BUT WHAT ABOUT Dinner?
Check My – 19 Indian Dinner Recipes for Weight Loss.
NOTE - Friends, I am not dietitian or Doctor, I write information here on the basis of my own 25 kilo weight loss experience and sometimes from online research. Please take doctor advice before applying any tip, as each and every human body is different.