Indian meal plan for breakfast

Written byListonic team

Updated on Oct 1, 2024

Start your day right with the Indian Meal Plan for Breakfast. This plan brings you a variety of flavorful Indian breakfast dishes that are both delicious and nutritious. Enjoy a satisfying and energizing start to your morning.

Meal plan grocery list

Dry goods

Rice flakes

Semolina

Urad dal

Chana dal

Rice

Fenugreek seeds

Mustard seeds

Cumin seeds

Turmeric powder

Fresh grocery

Curry leaves

Green chilies

Onions

Tomatoes

Potatoes

Carrots

Peas

Spinach

Coriander leaves

Mint leaves

Ginger

Dairy & eggs

Ghee

Eggs

Milk

Paneer

Yogurt

Snacks & sweets

Bananas

Apples

Almonds

Cashews

Raisins

Honey

Meal plan overview

Start your mornings right with the Indian Meal Plan for Breakfast. This plan offers a variety of nutritious and delicious Indian breakfast recipes like poha, idli, and masala omelets. Enjoy meals that kickstart your day with energy and flavor.

Each day provides new breakfast ideas that are easy to prepare and packed with nutrients. This plan makes it simple to enjoy a healthy and satisfying breakfast every day.

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Foods to eat

Whole Grains: Start the day with dishes like upma, poha, or whole wheat parathas to provide sustained energy.
Protein Sources: Include eggs, yogurt, or paneer in your breakfast to keep you full longer and support muscle health.
Nuts and Seeds: Add almonds, walnuts, or flaxseeds to your morning routine for a crunch of healthy fats and protein.
Fresh Fruits: Consume fruits like bananas, papaya, or berries for natural sweetness and a boost of vitamins.

✅Tip

Start your day with a protein-rich moong dal chilla, which is both filling and nutritious.

Foods not to eat

Heavy Fried Foods: Avoid starting your day with deeply fried foods like puris which can be heavy and greasy.
High Sugar Cereals: Stay away from sugary processed cereals that can spike your blood sugar levels early in the day.

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Main benefits

The Indian meal plan for breakfast offers a variety of delicious and nutritious options to start your day right. This plan includes traditional dishes like idli, poha, and upma, which provide a good balance of carbs, proteins, and healthy fats. Incorporating spices like cardamom and ginger not only adds flavor but also aids digestion and boosts metabolism. The use of whole grains and fresh ingredients ensures a hearty, filling meal that keeps you energized throughout the morning. Plus, the variety of breakfast options keeps things interesting and satisfying.

Recommended nutrient breakdown

Protein: 15%

Fat: 25%

Carbs: 55%

Fiber: 3%

Other: 2%

How to budget on this meal plan

For an Indian meal plan focusing on breakfast, incorporating affordable staples like oats, poha, and upma can provide nutritious and budget-friendly options. Preparing overnight oats or chia pudding can save time and ensure a healthy start to your day. Using seasonal fruits to top your breakfast dishes adds flavor and nutrients without high costs. Homemade parathas with leftover vegetables can be an economical and satisfying morning meal. Including protein-rich options like moong dal chilla or besan cheela can keep you full and energized without stretching your budget.

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Extra tips

Here are some nutritious breakfast snacks to keep you energized:

Vegetable poha
Greek yogurt with honey and granola
Whole wheat toast with avocado
Ragi (finger millet) porridge with nuts
Hard-boiled eggs with a side of fruit
Mixed nuts and seeds
Fruit smoothie with spinach and almond milk

For breakfast, consider drinking green tea for its antioxidants, black coffee without added sugar for an energy boost, and smoothies made with fruits and vegetables for additional nutrients. Water infused with lemon or cucumber can be refreshing and hydrating. Lassi or buttermilk (without added sugar) provides a good source of probiotics and other nutrients.

For a nutritious Indian breakfast, incorporate a variety of nutrient-dense ingredients. Choose whole grains like oats, quinoa, or whole wheat for fiber and sustained energy. Include a source of lean protein such as eggs, Greek yogurt, or paneer. Add fresh fruits like bananas, berries, or mangoes for vitamins and natural sweetness. Incorporate healthy fats like nuts, seeds, or avocado to improve satiety and nutrient absorption. This balanced approach ensures a nutrient-packed start to your day.

Meal plan suggestion

Day 1

Breakfast:Semolina Upma with peas, carrots, and green chilies, seasoned with mustard seeds, cumin seeds, and curry leaves.

Day 2

Breakfast:Paneer Paratha made with grated paneer mixed with finely chopped onions, coriander leaves, and green chilies, served with yogurt.

Day 3

Breakfast:Poha sautéed with mustard seeds, turmeric powder, curry leaves, green chilies, and onions, garnished with grated coconut and coriander leaves.

Day 4

Breakfast:Dosa made from fermented batter of urad dal and rice, served with coconut chutney.

Day 5

Breakfast:Vegetable Khichdi made with rice, chana dal, turmeric powder, peas, carrots, and spinach, topped with a spoonful of ghee.

Day 6

Breakfast:Banana and apple porridge made with milk, honey, and garnished with almonds, cashews, and raisins.

Day 7

Breakfast:Savory pancakes made from semolina and yogurt, mixed with finely chopped spinach, onions, and green chilies, served with mint chutney.

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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