7 Delicious Weight Loss Breakfast Ideas for the Week

7 Delicious Weight Loss Breakfast Ideas for the Week

Published: 05:41AM 09 January 2023

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Jayti Shah

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Breakfast is often thought to be a rich and healthy meal, but that doesn't mean it has to be high in calories. According to experts, starting the day with a high-calorie breakfast is not a good idea because you will not feel fresh and active throughout the day.

There are so many healthy Indian recipes that can make your morning more delightful than ever, from south India's famous upma, uttapam, and idli to north India's famous paratha, poha, daliya., etc. Because, even if you're pressed for time, you deserve a hearty breakfast first thing in the morning.

What are the advantages of having breakfast?

Breakfast Can Supply Vital Nutrition

Breakfast is an excellent opportunity to meet your daily vitamin, mineral, protein, carbohydrate, fiber, and healthy fat requirements. When you skip breakfast, you miss out on an opportunity to meet your nutrient needs.

Breakfast Can Help You Maintain Your Glucose Levels

According to researchers, eating whole grains for breakfast is an excellent strategy for preventing type 2 diabetes and improving metabolic wellness.

Similarly, skipping breakfast resulted in an increase in blood glucose and a higher body mass index (BMI), which may be linked to weight gain.

Breakfast Keeps you Full

When you're trying to focus and get things done, hunger can be a real pain. A nutrient-dense breakfast packed with protein and high-fiber whole grains can keep hunger at bay and provide you with the energy you need to get through the day. Furthermore, because protein and fiber take longer to digest, you will feel fuller for a greater amount of time.

Breakfast Can Help You Avoid Cravings

Eating a protein-rich breakfast every day can help you feel fuller throughout the day and reduce cravings. That means you'll be able to make healthier food choices and consume appropriate portion sizes in the future.

We have compiled a list of 7 recipes that are not only delicious but also simple to prepare:



  • 1 medium banana
  • 2 teaspoons rolled oats
  • ½ cup almond milk, or regular milk
  • 4-5 soaked and peeled almonds
  • 2 tablespoons honey


  • Blend all of the ingredients in a blender until smooth.
  • Pour into a glass and drink up.

Nutritional information per serving

Calories - 201 kcal, Protein - 5.5g, Carbohydrates - 20.1g, Fat - 6.9g

Banana oats almond milk (Image courtesy - iStock photo)



  • 1/2 cup broken wheat rava (dalia)
  • 2 tablespoons bajra seeds
  • 2 tablespoons jowar seeds
  • 2 tablespoons ragi reeds
  • 2 tablespoons barley seeds
  • 2 tablespoons ghee
  • 1 teaspoon cumin seeds
  • 1 finely chopped onion
  • 1 finely chopped tomato
  • 1/2 cup green peas
  • 1 finely chopped carrot
  • 1/2 teaspoon grated ginger
  • Salt as per taste
  • 1 cup water
  • ½ tsp lemon juice
  • Coriander leaves for garnishing


  • Wash broken wheat and all other millets together.
  • Keep the water aside after straining it.
  • In a pressure cooker, heat the ghee and add the cumin seeds, allowing them to crackle.
  • Sauté the grated ginger and onion now.
  • Fry for a few minutes with the tomatoes, peas, and carrots.
  • Add the washed broken wheat mix to the fried vegetables and stir fry everything together until it turns golden and has a roasted aroma.
  • Pour one cup of water or enough to cover the surface of the fried mixture.
  • Season with salt to taste and pressure cook until the cooker emits 2-3 whistles.
  • Serve immediately.

Nutritional information per serving

Calories - 187kcal, Protein - 3.7g, Carbohydrates - 24g, Fat - 3.8g

Multigrain dalia (Image courtesy - iStock photo)



  • 200 gms grated cottage cheese or paneer
  • 1 finely chopped tomato
  • 1 finely chopped onion
  • 1/4 inch finely chopped ginger
  • 1 finely chopped capsicum
  • 1 finely chopped green chili
  • 1/2 teaspoon cumin seeds
  • 1/4 teaspoon turmeric powder
  • 1/2 teaspoon coriander powder
  • 1/2 teaspoon garam masala
  • 1 teaspoon dry mango powder/amchur powder
  • Salt to taste
  • 1 tablespoon oil
  • coriander leaves to garnish
  • 6 bread slices
  • 1 tablespoon butter


  • Heat the oil in a pan. Stir in the onions until they are translucent. Sauté the onions. Mix in the cumin seeds, ginger, and green chilies. Cook for 1 minute.
  • Stir in the capsicum. After a minute, stir in the tomatoes. For two minutes, stir it. Mix in the spices and salt. Finally, stir in the scrambled paneer. Cook for 2 minutes before removing from the heat. Set aside the coriander leaves.
  • Paneer Bhurji: Butter one side of the bread and spread the paneer mixture on it. Cover with another buttered slice of bread. Grill the sandwich and serve it immediately.

Nutritional information per serving

Calories - 240 kcal, Protein - 5.6g, Carbohydrates - 35g, Fat - 9g

Paneer bhurji sandwich (Image courtesy - iStock photo)



  • 8 idlis, chopped into cubes
  • 1 tbsp oil
  • ½ teaspoon mustard seeds
  • 4-5 curry leaves
  • 2 finely chopped tomato
  • 1 finely chopped onion
  • ½ finely chopped capsicum
  • Salt to taste
  • ½ teaspoon red chili powder
  • ¼ teaspoon turmeric powder
  • ½ tsp sambar masala
  • ½ tsp lemon juice
  • Coriander leaves for garnishing


  • In a pan, heat the oil, then add the mustard seeds and curry leaves. Allow it to sputter a little. Then stir in the onion, tomatoes, and capsicum. Allow it to cook for 5 minutes.
  • Then add the rest of the masala, including the salt. Now add the idli pieces and thoroughly mix them in. Finally, stir in the lemon juice and coriander.
  • Serve immediately.

Nutritional information per serving

Calories - 198kcal, Protein - 4.5g, Carbohydrates - 32g, Fat - 5.4g

Masala idli (Image courtesy - iStock photo)



  • 1 1/2 cups boiled sprouted moong (whole green gram)
  • 3/4 cup finely chopped cabbage.
  • 1/2 cup finely chopped tomatoes.
  • 1/2 cup grated carrot.
  • 1 tbsp finely chopped coriander (dhania)
  • 1/4 cup finely chopped onions.
  • 2 tsp lemon juice.
  • 1/2 tsp finely chopped green chilies.


  • Toss all of the ingredients together in a mixing bowl. Serve.

Nutritional information per serving

Calories - 85kcal, Protein - 5.5g, Carbohydrates - 15g, Fat - 0.5g

Moong sprout salad (Image courtesy - iStock photo)



  • 1 cup rava or semolina
  • 1 finely chopped onion
  • 1/4 cup peas fresh or frozen
  • 1 cup mixed vegetables chopped (carrots, capsicum, and beans)
  • 2 finely chopped green chilies
  • 1-inch grated ginger
  • A few curry leaves
  • 1/2 tsp urad dal
  • 1/4 tsp mustard seeds
  • A few roasted cashew nuts to garnish optional
  • Coriander leaves for garnishing
  • 2 tsp oil
  • Salt to taste


  • In a pan, dry roast the rava until it turns a light brown. When finished, transfer to a bowl and set aside to cool.
  • In the same pan, heat the oil and add the mustard seeds, urad dal, and curry leaves. Add the onions, green chilies, and ginger when the dal turns golden brown and the mustard seeds splutter. Fry the onions for 4-5 minutes, or until golden brown.
  • Add the peas and vegetables now. Combine thoroughly. Cook, covered, for about 3 cups of water until the vegetables are soft.
  • Open, add salt and thoroughly mix. Then reduce the heat to sim and gradually add the roasted rava, stirring constantly to avoid lumps. Cook and stir for another 5 minutes. Serve hot.

Nutritional information per serving

Calories - 227kcal, Protein - 4g, Carbohydrates - 30g, Fat - 5.8g

Vegetable upma (Image courtesy - iStock photo)



  • 1 cup besan
  • 1 finely chopped tomato
  • 1 finely chopped onion
  • ¼ cup chopped coriander leaves
  • 1 finely chopped green chili
  • ½ inch grated ginger
  • ½ tsp carrom seeds or ajwain
  • ¼ teaspoon turmeric powder
  • ¼ teaspoon red chili powder
  • ½-⅔ cup water
  • Salt to taste


  • In a mixing bowl, combine 1 cup of besan and water. Mix in all of the ingredients except the water and oil thoroughly. Slowly pour in water.
  • The batter should be thin enough to spread but thick enough to drop with a tablespoon. If the batter appears too thick, add 1 to 3 tbsp more water. While mixing the batter, make sure there are no lumps.
  • On medium heat, heat the nonstick tawa. If you're using an iron griddle or tawa, brush it with oil.
  • Pour a ladle of batter onto the pan and spread gently with the back of the ladle.
  • Turn and flip the chilla gently so that it does not break.
  • Cook until golden spots appear on both sides of the besan chilla.
  • Serve immediately.

Nutritional information per serving

Calories - 236kcal, Protein - 10.7g, Carbohydrates - 30.7g, Fat - 7.9g

Besan chila (Image courtesy - iStock photo)


When it comes to weight loss, beginning your day with the right food can make a significant difference.

Good nutritious breakfast foods can help you control your cravings and stay on track with your weight loss goals.

Do remember that following a weight loss diet does not stop with a healthy breakfast. Fill your diet with nutritious whole foods throughout the day to improve your health and aid in weight loss.

Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant.

At SocialBoat, we offer custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.

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