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Foods That You Must Eat In Your Breakfast To Lose Weight

It is a well-known fact that breakfast is the most important meal of the day.

A well-balanced breakfast as you wake up in the morning will fuel your energy levels sufficient to keep you steady in your work schedule through the day.

While there is no denying the importance of a hearty breakfast in the morning, it is also important that you eat right with foods and recipes that act as a metabolism booster and lead you to lose extra fat and achieve a happy weight.  

Table of Contents

A healthy breakfast menu should not only provide you with adequate nutrients but also ensure that it is breakfast to lose weight.

Indian Breakfast to Lose Weight:

In India, we have elaborate recipes that not only tickle the taste buds but are also extremely nutrient dense.

It is a combination of all the healthy weight-loss friendly foods described above. 

They are filling yet a healthy way to satiate hunger and helps keep weight in check.  The few foods that fit your bill are.

1. Parathas:

There are many varieties of paratha in the Indian healthy breakfast to lose weight menu. It is basically a roti slightly roasted in ghee.

Each type has the benefit of individual ingredient to serve your purpose in addition to the goodness of ghee which has a number of beneficial therapeutic properties.


1. Wheat Paratha: A wheat roti is an ideal extremely filling breakfast food to meet your weight loss goal.

Prep Time

Cook Time

Total Time

10 minutes

10 minutes

20 minutes

Servings: 2


  • 1/2 cup whole-wheat flour
  • Pinch of salt
  • 1 tsp teaspoon of oil
  • Water for kneading


  1. Combine all the ingredients in a deep bowl and knead into a soft dough using enough water.
  2. Divide the dough into 4 equal portions and roll each portion into 125 mm. (5”) diameter circle using a little whole wheat flour for rolling.
  3. Heat a non-stick tava.
  4. Place the Paratha over the skillet. When you see the color change and the
  5. Flip the paratha and lightly press the puffed areas of the paratha with a spatula that will help paratha to puff up.
  6. Flip again and press with the spatula making sure the paratha is golden-brown on both sides.

2. Methi Paratha:  It is a paratha stuffed with chopped Fenugreek (Methi) leaves which have anti-diabetic property. 

3. Palak Paratha: It is an extremely nutritious paratha stuffed with chopped spinach leaves.

4. Sprout Paratha: It is a paratha stuffed with sprouts whose goodness makes it a stout healthy food.

5. Mooli Paratha: The properties of radish make this an ideal healthy breakfast for men.

6. Green Peas Paratha: A wise and subtle use of green peas makes this a good Indian breakfast for weight loss.

2. Idli:

It is an Indian pancake generally made from steamed rice batter. A few idlis with sambhar make it an ideal healthy Indian breakfast that is abundantly filling and nutritious. There are a few variants of this item:

1. Oats Idli: The property of oats as a weight loss agent is well known. Oats impacts your cholesterol and triglyceride levels significantly.

2. Ragi Idli: The goodness of ragi as diabetes inhibitor is the main benefit of this breakfast dish.

Prep Time

Cook Time

Total Time

5 minutes

15 minutes

20 minutes

Serving Size: 2

Superfood used- Mighty millet idli mix


  • Mighty millet Idli mix – 100 g or 1 ½ cup
  • Curd – 100 ml or ½ glass
  • Oil: 1tsp

Method of preparation

  1. Mix the mighty millet idli mix with curd and little water and make the thick batter. Keep for one hour.
  2. Heat the idli pan and a few drops of oil in each mould. Pour the batter with the help of a spoon in each mould. Close the pan with a lid and let it cook for 10 minutes.
  3. Serve hot with chutney.

Rava Idli: Here the main ingredient is rava or sooji making it a tasty option for weight loss breakfast dish.

Prep Time

Cook Time

Total Time

20 minutes

10 minutes

30 minutes

Serving Size: 2


  • Bombay rava or Suji or Semolina – 1 cup
  • Curd – 100 ml or ½ glass
  • Carrot (grated) – 2 tbsp grated
  • Water – As required
  • Curry leaves – A few
  • Green chillies – 2 Nos.
  • Chana dal -1 tsp
  • Mustard – 1 tsp
  • Oil: 2 tsp

Method of preparation

  1. Mix the Bombay rava or Suji or Semolina with curd and little water and make a thick batter. Keep for one hour.
  2. Heat a pan with 1 tsp oil. Add mustard seeds, when they splutter, add chana dal and add grated carrot, green chillies and saute for 2 minutes over medium flame. Switch off the flame and take the pan off the stove.
  3. Add the sauteed vegetables to the rava batter and mix well.
  4. Heat the idli pan and a few drops of oil in each mould. Pour the batter with the help of a spoon in each mould. Close the pan with a lid and let it cook for 10 minutes.
  5. Once cooked switch off and take the rava idli’s onto a plate and repeat with the rest of the batter.
  6. Serve hot with chutney.

Rainbow Idli: It a variant of the rice idli but stuffed with many vegetables.

Ingredients :

For carrot purée

  • 1 tbsp olive oil1 cup diced carrots
  • ½ tsp sugar
  • A pinch of salt

For spinach purée

  • 120 gms spinach
  • 1 small onion, chopped
  • 2 garlic cloves, minced
  • A pinch of salt
  • ½ tsp freshly grated nutmeg

For beetroot purée

  • 1 cup diced beetroot
  • A pinch of salt

For moong purée

  • 1 cup husked, split moong beans (moong dal)
  • ½ tsp turmeric powder
  • A pinch of salt


  • 1 kg idli batter, home-made or store-bought
  • Ghee or oil for greasing moulds
  • Garnish
  • Finely diced green, red and yellow bell peppers – ¼ cup
  • Cooked green peas – ¼ cup
  • Finely diced carrots – ¼ cup
  • French beans finely diced, blanched – ¼ cup
  • Cooked sweet corn kernels – ¼ cup


Carrot purée

  1. Put the oil in a pan on medium heat. When hot, sauté the diced carrots for about five minutes, till soft.
  2. Season with sugar and salt.
  3. A process to a smooth purée in the blender. Reserve.

Spinach purée

  1. Clean and wash the spinach thoroughly in several changes of water. Drain.
  2. Steam the spinach with the onion and garlic for about 2 minutes, till bright green
  3. Season with nutmeg and salt.
  4. A process to a smooth purée in the blender. Reserve.

Beetroot purée

  1. Cook the beetroot in salted water for about 10 minutes, till soft.
  2. Drain and add a pinch of salt.
  3. A process to a smooth purée in the blender. Reserve.

Moong purée

  1. Wash the moong dal.
  2. Put the dal in a pressure cooker with one cup of water.
  3. Pressure-cook the dal for 10 minutes on low heat, after the cooker, reaches full pressure.
  4. Remove from heat and set aside, until the pressure subsides.
  5. Add turmeric powder and salt and process to a smooth purée in the blender. Reserve.

To make the idlis

  1. Divide the idli batter into four portions.
  2. Stir a vegetable purée into each portion of batter and combine well, so that you have an orange, green, red and yellow batter. Taste and check for seasoning.
  3. Grease idli moulds with ghee or oil. (Use mini idli moulds for kids; they love them.)
  4. Pour the batter into the moulds and arrange a few pieces of the prepared garnishes on top in attractive patterns.
  5. Steam the idlis for about 10-15 minutes.
  6. When done, remove the idlis from their moulds and serve.

3. Poha:

It is a healthy breakfast dish made with flattened rice. an excellent source of Vitamin B, proteins, carbohydrates and amino acids, so essential to your body.

It has many variants catering to different palates as a tasty healthy breakfast dish with fat burning capabilities.

4. Upma:


It is a rava based breakfast dish that is not only filling but an ideal metabolic booster. As a variant, Upma can be made with oats also.

5. Brown Bread:

Sandwiches added with the right ingredients like sprouts, banana, cucumber, fruits, carrots and yoghurt is another healthy breakfast for men.

6. Whole Boiled Eggs:

A healthy breakfast with eggs is a complete food loaded with nutrients, filling and a good means to lose weight.

7. Dosa:

A plain dosa with chutney is an ideal breakfast dish.

8. Muesli:

A combination of homemade corn and oats called muesli makes a good option for a healthy breakfast.

Key factors:

“Breakfast like a monarch, lunch like a lord and dine like a pauper”- the saying holds ample truth in it. Further to this, the timing of your meals plays as important a role as your intake of calories and metabolic processes.

An early breakfast, not much after you wake up is ideal.

An early lunch followed by dinner before 8 PM spaces your meals perfectly to help your body processes to perform optimally.

The cardinal point to remember while planning your first meal is to eat foods that inhibit craving for further food during the day. Stagger your food intake in such a way that you do not feel starved and gorge on food to satiate induced hunger.

Finally, design a healthy breakfast menu with foods that are nutritious, raises your metabolism rate to burn fat faster and give a feeling of satiety.

Nutritious foods that are weight-loss friendly:

All foods are not the same and they pass through different metabolic channels in your body to burn calories.

Thankfully, in India, we are blessed with so many easily available indigenous food items that are nutritious yet trigger weight loss. To name a few that is beneficial are:

  • Eggs: An immensely nutrient protein rich dense food with healthy fats, yet low in calorie that also induces a feeling of fullness. As hitherto suspected, they do not adversely impact your cholesterol.
  • Green Vegetables: Leafy greens like Spinach, fenugreek, coriander are Low-calorie and fiber-rich, with traces of carbohydrate ingredient, making it ideal for a weight loss diet.
  • Cruciferous Vegetables: Cabbage and cauliflower are low calories fibrous yet filling food ingredient.
  • Chicken: Rich in protein and filling.
  • Beans and legumes: Lentils, peas and beans are ideal weight loss agents due to its richness in proteins and fiber.

  • Boiled Potatoes: Potatoes are a bit of everything possessing nutrients of all type. This property makes it an ideal food for weight loss and optimal health.
  • Cottage Cheese: All dairy products contain protein, little carbohydrate and fat. It is rich in calcium which aids the burning of fat.
  • Yoghurt: It is a good source of protein and spurs the digestive process.
  • Other food items: Green tea, oats, ragi, some fruit and vegetable juices are believed to aid weight loss.


Your focus on weight loss will pay dividends only if you adhere to certain key points.

Your breakfast should always be heavy, lunch about 70 to 80% of it and gradually reduce your food intake as the day progresses, making the dinner even lighter.

Replace your cups of tea with fruit and vegetable juices to shed your pounds quickly.