Breakfast Food Ideas and Recipes for Weight Loss

Breakfast is the most important meal of the day and having a wholesome breakfast can help you lose weight the healthy way. Eating the right foods at the right time can curb your cravings and keep you full until lunchtime. If you are looking for some breakfast ideas, then look no further. Here are some foods that you can have in your breakfast. These foods are healthy and can help you lose weight.

Foods That Can Help You Lose Weight

Listed below are few breakfast ideas that will fill your stomach as well as aid in weight loss.

1. Brown Bread Cucumber Sandwich

Brown bread is considered to be a healthier option in comparison to other varieties of bread. Toast two slices of bread. Place cucumber slices on one slice of the toasted bread. Sprinkle some black pepper on it and cover it with another slice on it. You will have a wholesome breakfast in a matter of minutes.

2. Oats

Nothing can surpass the goodness of oats and if you are trying to lose weight you must include oats in your breakfast. Oats are low in calories and contain nutrients like complex carbohydrates and protein. These two nutrients can keep you full for longer and prevent you from binge eating.

3. Poha

Other than being a great way to fill your stomach in the morning, flattened rice with which poha is made is a rich source of Vitamin B, iron, protein, carbohydrate and amino acids. It is considered to be a metabolism booster which helps in burning down fat and helping one lose weight.

4. Corn Flakes with Milk

Corn flakes with skimmed milk is a nutritious breakfast for those who have no time to cook up a meal in the morning. It is low in calories and therefore an ideal option for people looking for ways to lose weight.

5. Egg Sandwich

Boiled egg sans the yolk is the healthiest non-vegetarian breakfast one can think of. Season the egg whites with a little salt and black pepper powder and use it as a sandwich filling. Eating eggs can meet your protein requirements which can make you feel full thereby making you eat less.

6. Yoghurt

If you wish to have a healthy breakfast which will be light on your stomach try yoghurt. You can add fruits, muesli, or cornflakes to it. Yoghurt is a good source of protein which can make you feel full for a longer time since it takes a longer time to digest.

7. Fruit Salad

Eating fresh fruits in the morning can make your day. Eating fresh fruit salad in breakfast can be very healthy for you, as it is low in calories. You should avoid adding sugar to it if you want to keep it healthy!

8. Rawa Upma

Rawa (semolina) is low on fat and is a good source of protein which makes it ideal for weight loss. Add in some vegetables for extra nutrition and cook it in less oil and see the difference in your weight in a few months time.

9. Chilla

Moong dal chilla is a healthy mix of nutrition and taste. The main ingredient in this dish moong dal is rich in protein which helps in weight loss. When on your weight loss mission, use very little oil to cook it.

10. Paratha

Paratha is prepared with wheat which is healthy, and when pure ghee goes into it, it becomes super healthy. Yes, people believe that one should not consume ghee when trying to lose weight, but that’s not entirely true. Nowadays, many dieticians recommend eating ghee. Although the quantity should be less. You can eat paratha with a simple sabzi or curd.

Healthy Breakfast Recipes for Weight Loss

Starting your day with a good, healthy breakfast is very important on any given day; more so when you are trying to lose weight. Here are some breakfast recipes that will help you lose weight. These breakfast foods are healthy and nutritious and also taste delicious.

1. Oats Upma

Including oats upma in your weight loss breakfast menu is a must since oats help in weight loss. Oats are high in fibre and low in calories. When you make upma, we know you will add vegetables, which will make it all the more nutritious.

What You Need

• Oats – 2 cups
• Onion (chopped) – 1/4^th cup
• Ginger (finely minced) – 2-3 tbsp
• A carrot (small cubes) – 1/4^th cup
• Green peas – 1/4^th cup
• French beans (chopped) – 1/4^th cup
• Cauliflower (cut into small florets) – 1/4^th cup
• Tomatoes (chopped) – ½ cup
• Green chilli (finely chopped) – 2-3 tbsp
• Coriander leaves (finely chopped) – 1/4^th cup
• Ghee – 2-3 tbsp
• Turmeric powder – 1 tsp
• Chilli powder – 1 tsp
• Curry leaves – 4-5
• Channa dal – 2 tbsp
• Mustard seeds – 1 tsp
• Salt to taste

How to Make

• Heat 1 tbsp of ghee in a non-stick pan. Once the ghee is hot, sauté the oats until they turn light brown in colour.
• Transfer the oats to a bowl and pour 2-3 tbsp of ghee in the same pan.
• Add the mustard seeds, curry leaves, chopped onions, and ginger and sauté until the onions turn golden brown.
• Add all the vegetables and cook them. Don’t add tomatoes.
• Once they are almost cooked, add the tomatoes and a little salt.
• Then add the turmeric powder and chilli powder, and give it a nice stir.
• Add 2 cups of hot water in it then add the oats.
• Stir it a bit, put a lid and let it cook for 4-5 minutes on a low flame.
• Once cooked, turn off the flame and garnish it with the coriander leaves.

2. Dalia

Dalia is basically broken wheat and it is one of the best Indian breakfasts for weight loss. Since it is a good source of fibre and protein, it can keep you full for longer and prevent you from eating more. Eating dalia can also help in increasing your metabolic rate.

What You Need

• Dalia – ½ cup
• Moong dal –  1/4^th cup
• Ginger (finely minced) – 1 tbsp
• Carrots (diced) – 2 tbsp
• Green peas – 1/4^th cup
• French beans (chopped) – 2-3 tbsp
• Onion (chopped) – 1/4^th cup
• A tomato (chopped) – 1/4^th cup
• Cumin seeds – 1 tsp
• Tumeric powder – 1 tbsp
• Ghee – 2 tbsp
• 1 bay leaf
• 1 dried red chilli
• Salt to taste
• Water

How to Make

• Wash and soak the dalia in water for half an hour.
• Wash the moong dal and soak it in water.
• Heat some ghee in a pressure cooker; once the ghee is hot, add the cumin seeds, bay leaf, and dried red chilli to it.
• Then add the chopped onions and ginger, and sauté until the onions turn golden brown.
• Then add the vegetables one by one.
• Mix the vegetables well then add the turmeric powder and chopped tomatoes.
• Strain the water from the dal and dalia.
• Add both to the pressure cooker and add 1 ½ cup of hot water.
• Add salt and let it cook for three whistles.

3. Paneer Paratha

Surprised to know that paneer parathas help in weight loss? This is because paneer is low on sugar and cholesterol and rich in calcium and protein. Paneer helps in keeping the stomach full for a longer period, therefore, curbing your chances of eating unhealthy foods.

What You Need

• Multigrain flour – 1 cup
• Paneer (grated) – 1 cup
• Onion (diced) – 1/4^th cup
• Green chilli (finely chopped) – 1-2 tbsp
• Ginger (finely minced) – 1-2 tbsp
• Chilli powder – 2 tsp
• Coriander leaves (finely chopped) – 2-3 tbsp
• Salt to taste
• Ghee – 4-5 tbsp
• Water as required

How to Make

• Take the multigrain flour in a large bowl and add water to it to knead a dough. Keep it aside.
• In another bowl, mix the paneer, chopped onions, chilli, chilli powder, ginger, coriander leaves, and salt.
• Take a small ball from the dough, make a depression in the middle, and keep some paneer filling on it.
• Seal it and roll it out.
• Place the rolled out paratha on a hot tawa.
• Cook the paratha from one side then flip it and add some ghee on top. Let it cook from the other side.
• Let it cook well from both the sides on a low flame until golden brown.

4. Ragi Dosa

South Indian cuisine has several weight loss breakfast recipes for vegetarians out of which the ragi dosa is one of the best. Ragi is a healthy grain. It is low on the glycemic index and rich in calcium and protein.

What You Need

• Ragi grains – 1 cup
• Urad dal – 1/4^th cup
• An onion cut into half
• Salt to taste
• Ghee

How to Make

• Soak ragi and urad dal in two separate vessels overnight.
• In the morning, grind both of them separately.
• Mix them in a bowl and some salt to it.
• Let it ferment for 6-8 hours.
• Heat a non-stick tawa and pour a teaspoon of ghee on it, and spread it with the onion.
• Take some batter, pour it on the hot tawa and spread it evenly all over.
• Lower the flame and let it cook.
• After sometime flip it to the other side and cook it.
• Serve it with tomato and green chilli chutney.

5. Egg Bhurji

Egg bhurji is one of the healthiest breakfast options. It can be eaten as an accompaniment with chapati, paratha, or bread. For weight loss, make egg bhurji with only the white of egg and ghee instead of the usual vegetable oil.

What You Need

• Egg whites – 2
• Onion (diced) – 1/4^th cup
• Green chilli (chopped) – 1 tbsp
• Capsicum (diced) – 2-3 tbsp
• Carrots (diced): 2-3 tbsp
• Tomatoes (diced) – 1/4^th cup
• Ginger (finely minced) – 1 tsp
• Coriander leaves (finely chopped) – 2-3 tbsp
• Garam masala powder – 1/4^th tsp
• Salt to taste
• Ghee for frying

How to Make

• Heat 2-3 tbsp of ghee in a non-stick tawa.
• Once the ghee is hot, add the chopped onions, green chilli, and ginger.
• Once the onions turn golden brown, add the vegetables and fry them for 2-3 minutes on low flame.
• Whisk the egg whites and add them to the fried vegetables.
• Add the salt and garam masala powder to it and scramble the eggs.
• Garnish with coriander leaves.

So, there are some of the healthy breakfast options that you can include in your weight loss diet plan. Losing weight can seem tough, but by eating healthy foods and exercising daily, it won’t seem that hard.

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