Healthy Breakfast ideas for weight-watchers

Breakfast is considered as one of the most important meal of the day. If you are trying to lose weight then planning a healthy and nutritious breakfast will make a huge difference.


Sprouts can be a great option to start the day right. They are known for their nutritional benefits and can be a healthy addition to your meals. Sprouts provide a good amount of fiber and are high in plant protein which helps to control your hunger pangs. Also, it contains significant amounts of vitamin C, B9, B1, B5, B6 and certain minerals. Sprouts contains chlorophyll, which helps to clean and oxygenate your body. The enzymes present in sprouts aids in digestion.

Tip: Include a bowl of sprouts along with few veggies, add some spices and squeeze lemon on top to enjoy a sprout chaat or sprouts sandwich or sprouts dhokla or sprout salad. To avoid indigestion steam them and cook them properly.

Daliya or broken wheat

A delicious and extremely versatile ingredient, daliya can prove to be an healthy and nutritious alternative to those who are trying to shed those extra pounds. Daliya is high in fiber which makes you full faster and prevents overeating. As the output of sugar is not in big quantity, it is not converted into fat. It is also high in protein which boosts your metabolism and suppresses your appetite, by decreasing the levels of hunger hormone grehlin.

Tip: Have a bowl of broken wheat porridge and add few nuts on top or daliya upma (add veggies like carrot, capsicum, onion, tomato, etc.) or daliya idli with coconut chutney.


Millets like pearl millet (Bajra), finger millet (Nachni/Ragi), sorghum (Jowar), or foxtail millet are great breakfast options, if you are conscious about your waistline. They are excellent alternative to rice with additional nutritional benefits. They are packed with fiber and enriched with the goodness of certain minerals like iron, calcium, magnesium, phosphorous, potassium and zinc. Millets help in promoting digestion, reduces sugar levels, and detoxifies your body.

Tip: Replace Your rice dosa with millet dosa and add veggies and flax seed to it or have a millet porridge and add few nuts on the top or a millet upma filled with colorful veggies.


Oats are complex carbohydrates that are high in soluble fiber known as beta-glucan and protein. Hence, you get full in small portion of oat meal. Additionally they are loaded with essential vitamins, minerals and unique antioxidant known as avenanthramides. The soluble fiber in oats helps in reducing LDL and total cholesterol levels and also detoxifies your body. Studies confirm that oats help to prevent central obesity and other lifestyle diseases. Apart from this, oats also helps in maintaining gut health by increasing the growth of good bacterias in the digestive tract.

TIP: Include a bowl of oat meal and top it with nuts and seeds. You can also add cut fruits on top and a tablespoon of organic nut butter. Avoid adding sugar or honey as it will dilute the benefits mentioned above.


Gluten- free, high-protein and one of the few plant foods that contain all nine essential amino acids. It takes much longer to digest or break down protein and in the process body uses more energy and end up burning more calories in return. Additionally, it is high in fiber, and B-vitamins which helps in metabolism. Apart from that; quinoa also contains considerable amount of calcium, potassium, magnesium, iron, Vitamin E and antioxidants. Quinoa is non-GMO, and usually grown organically. This grain crop is also loaded with flavonoids- Quercetin and Kaempferol, which are shown to have anti-inflammatory , anti-depressent, anti-viral as well as anti- cancer properties.

Tip: Include quinoa porridge and add your favourite fruit, nuts, seeds or yoghurt on top. Due to its binding properties, quinoa works as a perfect base for veggie patties along with beans. Upma lovers can enjoy quinoa upma packed with colorful veggies.

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