Yes, most of these recipes can be easily adapted to suit vegan or gluten-free preferences by substituting ingredients like paneer with tofu or using gluten-free grains.
Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
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10 Indian Weight Loss Recipes for Breakfast 2024
Starting your day with healthy, nutrient-packed meals is essential for weight loss. In this blog, we’ll explore 10 Indian Weight Loss Recipes for Breakfast 2024 that are both delicious and effective in keeping you on track with your fitness goals. These recipes are perfect for anyone looking to shed extra pounds while enjoying traditional flavors. Let’s dive into these options, which are not only simple to prepare but also help promote overall wellness.
1. Oats Upma
A healthy twist on traditional upma, oats upma is rich in fiber and keeps you full for longer.
Ingredients:
- 1 cup rolled oats
- 1/2 cup mixed vegetables (carrot, peas, beans)
- 1 onion, chopped
- 1 green chili, chopped
- 1/2 tsp mustard seeds
- 1/2 tsp cumin seeds
- 1/4 tsp turmeric powder
- Curry leaves
- 1 tbsp oil
- Salt to taste
- Water as needed
Instructions:
- Dry roast the oats for 3-4 minutes and set aside.
- Heat oil in a pan and add mustard seeds, cumin seeds, and curry leaves.
- Add onions, green chili, and sauté until soft.
- Add mixed vegetables, turmeric powder, and salt, and cook for a few minutes.
- Add the oats and mix well.
- Pour in water and cook for another 3-4 minutes until the oats are soft.
2. Moong Dal Chilla
Moong dal chilla is a high-protein, low-calorie savory pancake perfect for weight loss.
Ingredients:
- 1 cup yellow moong dal (soaked for 3-4 hours)
- 1/2 cup chopped vegetables (onion, tomato, green chili, coriander)
- 1/2 tsp cumin seeds
- Salt to taste
- Oil for cooking
Instructions:
- Blend soaked moong dal into a smooth batter.
- Add chopped vegetables, cumin seeds, and salt to the batter.
- Heat a non-stick pan and spread a ladle of batter evenly to make a thin pancake.
- Drizzle oil around the edges and cook until golden brown on both sides.
Conclusion:
Moong Dal Chilla is a fantastic, protein-packed option for a healthy and satisfying lunch. For a customized approach to your weight loss goals, especially tailored for women, explore a diet plan for weight loss for female by Dietician Natasha Mohan.
3. Vegetable Poha
This light and flavorful poha recipe is full of vegetables and perfect for a quick, low-calorie breakfast.
Ingredients:
- 1 cup flattened rice (poha)
- 1/2 cup mixed vegetables (peas, carrots, potatoes)
- 1 onion, chopped
- 1 green chili, chopped
- 1/2 tsp mustard seeds
- Curry leaves
- 1/4 tsp turmeric powder
- 1 tbsp oil
- Salt to taste
- Lemon juice for garnish
Instructions:
- Rinse poha under cold water and drain.
- Heat oil in a pan, add mustard seeds, curry leaves, and green chili.
- Sauté onions and mixed vegetables until tender.
- Add turmeric and salt, and mix in the poha.
- Stir well and cook for 2-3 minutes. Garnish with lemon juice.
4. Idli with Sambar
Steamed idli paired with sambar is a low-calorie, nutritious breakfast option.
Ingredients (Idli):
- 1 cup idli rice
- 1/4 cup urad dal
- Salt to taste
Ingredients (Sambar):
- 1 cup toor dal
- 1/2 cup mixed vegetables (carrot, drumstick, tomato)
- 1 onion, chopped
- 2 tbsp sambar powder
- 1 tsp mustard seeds
- Curry leaves
- 1 tbsp oil
- Tamarind pulp
- Salt to taste
Instructions (Idli):
- Soak rice and urad dal separately for 4-5 hours.
- Grind them into a smooth batter and let it ferment overnight.
- Pour the batter into idli molds and steam for 10-12 minutes.
Instructions (Sambar):
- Cook toor dal with vegetables in a pressure cooker.
- In a pan, heat oil and add mustard seeds, curry leaves, and onions.
- Add sambar powder, tamarind pulp, and cooked dal with vegetables. Simmer for 5-6 minutes.
5. Ragi Dosa
A gluten-free and calcium-rich dosa made with ragi flour, perfect for weight loss.
Ingredients:
- 1 cup ragi flour
- 1/4 cup rice flour
- 1/4 cup curd
- Water as needed
- Salt to taste
- Oil for cooking
Instructions:
- Mix ragi flour, rice flour, curd, and water to make a smooth batter. Let it rest for 15 minutes.
- Heat a pan and pour the batter to make thin dosas.
- Drizzle oil around the edges and cook until crispy on both sides.
6. Sprouts Salad
A simple, high-protein salad that promotes weight loss and good digestion.
Ingredients:
- 1 cup mixed sprouts (green gram, chickpeas)
- 1 cucumber, chopped
- 1 tomato, chopped
- 1 onion, chopped
- 1 green chili, chopped
- Lemon juice
- Salt to taste
- Fresh coriander leaves for garnish
Instructions:
- Combine the sprouts with chopped vegetables.
- Add lemon juice, salt, and mix well.
- Garnish with fresh coriander leaves.
7. Masala Oats
Spicy and flavorful masala oats make a healthy, low-calorie breakfast option.
Ingredients:
- 1 cup rolled oats
- 1/2 cup mixed vegetables (carrot, peas, capsicum)
- 1 onion, chopped
- 1 tomato, chopped
- 1/2 tsp mustard seeds
- 1/4 tsp turmeric powder
- 1/4 tsp garam masala
- 1/2 tsp cumin seeds
- Curry leaves
- 1 tbsp oil
- Salt to taste
Instructions:
- Heat oil and add mustard seeds, cumin seeds, and curry leaves.
- Sauté onions, tomatoes, and vegetables.
- Add turmeric, garam masala, and salt.
- Stir in the oats and add water. Cook until soft.
8. Palak Paratha
A fiber-rich spinach paratha that is both nutritious and filling.
Ingredients:
- 1 cup whole wheat flour
- 1/2 cup finely chopped spinach (palak)
- 1/4 tsp cumin powder
- 1/4 tsp turmeric powder
- Salt to taste
- Water to knead the dough
- Oil for cooking
Instructions:
- Mix wheat flour with spinach, cumin powder, turmeric, and salt.
- Add water to form a soft dough.
- Roll out small parathas and cook on a hot pan with a little oil until golden on both sides.
9. Dalia Khichdi
A wholesome and fiber-rich dish made from broken wheat, perfect for weight loss.
Ingredients:
- 1 cup broken wheat (dalia)
- 1/2 cup mixed vegetables (carrot, peas, beans)
- 1 onion, chopped
- 1 green chili, chopped
- 1/2 tsp cumin seeds
- 1 tbsp oil
- Salt to taste
Instructions:
- Dry roast the dalia and set aside.
- Heat oil in a pan, add cumin seeds, onions, and green chili. Sauté until soft.
- Add vegetables, dalia, and water. Cook for 10-12 minutes until the dalia is tender.
10. Methi Thepla
A healthy flatbread made with fenugreek leaves, providing fiber and essential nutrients.
Ingredients:
- 1 cup whole wheat flour
- 1/2 cup fresh fenugreek (methi) leaves, chopped
- 1/4 tsp turmeric powder
- 1/4 tsp cumin powder
- Salt to taste
- Water to knead dough
- Oil for cooking
Instructions:
- Mix wheat flour, fenugreek leaves, turmeric, cumin, and salt.
- Add water to knead the dough.
- Roll out theplas and cook on a hot pan with a little oil until golden brown on both sides.
Why These Recipes Work for Weight Loss
Incorporating these Indian Weight Loss Recipes for Breakfast into your daily routine helps ensure a balanced intake of fiber, protein, and essential nutrients. All these recipes are rich in wholesome ingredients that support weight loss by reducing calorie intake while keeping you full and satisfied.
These recipes are low in calories, high in fiber, and packed with essential nutrients, which help in controlling hunger and reducing calorie intake.
Yes, many of these dishes can be prepared the night before and stored in the fridge for a quick and healthy breakfast the next day.
Absolutely! These recipes are made from natural ingredients and are suitable for anyone looking to lose weight, regardless of age.
Eating these breakfasts regularly, along with maintaining a balanced diet and exercise routine, will help you see noticeable weight loss results.