Protein rich breakfasts
Mornings are usually the busiest time of the day. Many people skip breakfast or grab something light like toast or tea. But a good breakfast is very important, especially if it has enough protein. Protein helps you stay full, gives your body energy, and supports muscle strength. Experts say we need 50–60 grams of protein every day. A protein-rich breakfast can help you meet that goal without spending much time in the kitchen. Here are five simple and quick Indian breakfast ideas that are full of protein and taste.
Moong cheela is a thin pancake made from soaked and blended green gram (moong dal). It cooks quickly and is light on the stomach. One cheela provides around 6 to 8 grams of protein. When you serve it with a spoon of curd, the protein goes up and your meal becomes more filling. It’s a perfect option when you want something healthy and quick.
Sattu is roasted Bengal gram flour. To make a sattu shake, just mix sattu with water, jaggery, and a pinch of salt. It needs no cooking and takes less than 2 minutes to prepare. You can drink it cold or warm. One glass gives around 7 to 10 grams of protein. It also has fiber and minerals and is easy to digest. This is a great option for people who prefer a drink instead of a meal.
If you love sandwiches, try filling bread with crumbled paneer mixed with mild spices. You can also add grated carrot or capsicum for more nutrients. Toast the sandwich until it’s golden brown. One paneer-stuffed toast can offer 12 to 15 grams of protein, depending on how much paneer you use. This is a tasty, kid-friendly, and high-protein breakfast option.
4. Besan Upma
Instead of using rava (semolina) for upma, use besan (chickpea flour). Roast the flour, add some water and quick-cooking vegetables like onions or tomatoes, and stir until thick. This version is rich in plant-based protein and tastes nutty and smooth. One serving gives around 8 to 10 grams of protein and keeps you full for hours.
If you already have boiled eggs in the fridge, this one is very fast. Slice two eggs, sprinkle some spices like pepper and chaat masala, and toss with chopped onions and coriander. Two eggs give about 12 grams of high-quality protein. You can eat this as is, or wrap it in a roti for a quick and tasty egg roll.
You don’t need a lot of time or fancy ingredients to enjoy a healthy, protein-packed breakfast. These simple Indian-style ideas are quick to prepare, nutritious, and great for both kids and adults. Start your day right and fuel your body with protein that lasts till lunch!
Also Read: Best Workouts for Heart Health: Cardio vs. Strength Training
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