11 Delicious and Healthy Indian Breakfasts for Weight Loss

11 Delicious and Healthy Indian Breakfasts for Weight Loss

Looking for a way to spice up your mornings and lose some pounds? Why settle for bland breakfasts when you can indulge in some delicious and healthy Indian options? From scrumptious upma to mouthwatering dosas, these breakfasts will have you saying "goodbye" to boring and "hello" to weight loss success. So why not give your taste buds a treat and kickstart your day with a bit of spice and flavour? Get ready to start your day with a bang and reach your weight loss goals with the help of these irresistible Indian breakfast options!

Research suggests that inducing a calorie deficit in the body can kickstart the weight loss process. However, there are several misconceptions about diets and weight loss. 

Contrary to popular belief, modifying your diet does not mean you have to starve yourself. A well-designed diet plan focuses on selecting the right foods with appropriate calorie intake to facilitate effective weight management.

Multigrain Paranthas (300-350 calories per serving) 

These paranthas use a variety of nutritious flours like millet, oats, Bajra, Jowar, chickpea, or whole wheat flour. They can be served with a side of vegetables and curd for added protein, B vitamins, and dietary fibre.

Idli Sambar (250-300 calories per serving) 

This classic South Indian breakfast option contains a good balance of minerals, fibre, fats, proteins, and carbs. Idlis are made from fermented batter and can be gluten-free depending on the flour used. Served with sambar (savoury dal with seasonal vegetables) and coconut chutney, this breakfast provides probiotics, vitamins, minerals, and a low-calorie count.

Poha (160-180 calories per serving) 

A quick and healthy breakfast option made with beaten rice, Poha is packed with anti-oxidants, fibre, iron, proteins, and carbohydrates. You can add chunks of paneer, sprouted legumes, peanuts, grated carrots, and boiled peas to make it even more nutritious.

Upma (200-250 calories per serving) 

This versatile breakfast dish can be made with different ingredients like semolina, vermicelli, or oats. Adding chunks of paneer or green beans makes it protein-rich while keeping calorie counts low. Served with a small dash of ghee and a bowl of homemade curds, it's an excellent source of vitamins, minerals, and fibre.

Sprout Salad (50-80 calories per serving) 

A low-fat and gluten-free mung sprouts salad is an excellent source of vitamin B9, anti-oxidants, proteins, fibre, and zinc. You can pair it with poached or boiled eggs, tofu, and curd for added nutrients.

Bean Salad (100-120 calories per serving) 

Black beans are an excellent metabolism booster that helps you stay full throughout the day. Due to their high fibre content, they are also ideal for digestion and weight loss. This salad option contains quercetin and saponins, which are highly heart-friendly.

Plain Greek yoghurt and Berries (120-150 calories per serving) 

Greek yoghurt is a rich source of protein and gut-friendly bacteria. Combined with fibre-rich berries, this breakfast option is packed with probiotics, prebiotics, high-quality protein, and a mix of vitamins and minerals.

Egg Omelettes (200-250 calories per serving) 

Eggs are an excellent source of protein that helps you feel satisfied for extended periods and lower your risk of overeating. Avoid adding any extra fats like cheese or butter, and instead add fresh herbs like coriander, parsley, and onion for added flavour.

Ragi Buttermilk Malt (100-150 calories per serving) 

This popular drink from South India is made from ragi flour, spiced buttermilk, salt, chopped coriander leaves, green chillies, and toasted cumin. It's a good source of vitamins, iron, phosphorous and magnesium, and is low in calories while providing 5 grams of protein per serving.

Peanut Butter and Toast (200-250 calories per serving) 

Nuts and nut butter like peanut butter provide adequate fibre, protein, and healthy fats that help you feel fuller for longer and assist in weight loss. Combining it with a multigrain toast provides a well-rounded and under 300-calorie breakfast option.

Ginger tea:

Ginger tea is an excellent beverage to complement your breakfast. Studies have shown that ginger can boost metabolism, reduce appetite, and promote feelings of fullness.

Can breakfast help in losing weight?

Yes, breakfast can help in losing weight by providing the body with the necessary nutrients and energy to start the day, which can prevent overeating later in the day and promote a healthy metabolism.

Is it good to have tiffins in the weight loss diet plan?

Yes. Tiffins, or Indian snacks and meals typically consumed in the late morning or early afternoon, can be a part of a healthy weight loss diet plan when chosen wisely and eaten in moderation.

Can I eat roti for breakfast for weight loss?

Yes, you can eat roti for breakfast if you're trying to lose weight, but it's essential to consider the portion size and ingredients used to prepare it. Opt for whole wheat flour or multigrain flour to increase the fibre and nutrient content of the roti. You can also add some protein-rich foods such as eggs or paneer on the side to make it more filling and nutritious. It's important to keep the overall calorie intake in mind and pair the roti with a balanced meal consisting of vegetables, lean protein, and healthy fats to support your weight loss goals.

Some breakfasts to avoid during weight loss

  1. Sugary cereals: These often contain high amounts of added sugar and refined carbohydrates.
  2. Pastries and baked goods: These are often high in calories, unhealthy fats, and refined carbohydrates.
  3. Breakfast sandwiches and fast food: These are typically high in calories, unhealthy fats, and sodium.
  4. Fruit juices and sweetened drinks: These often contain high amounts of added sugar and calories.
  5. High-fat dairy products: Full-fat cheese, cream, and butter can be high in calories and saturated fat.

Take Away

When it comes to weight loss, breakfast is an important meal as it can set the tone for the rest of the day. Selecting the wrong foods can cause an increase in appetite and a higher chance of giving in to temptation. On the other hand, choosing the right foods can help reduce cravings and keep you feeling full until lunchtime, making it easier to avoid snacking and promoting weight loss.


Is Dosa good for weight loss?

Yes, Dosa can be a good option for weight loss if made with a healthy batter and consumed in moderation as part of a balanced diet.

Is chapati good for weight loss?

Yes, Chapati can be a part of a healthy diet for weight loss when consumed in moderation and paired with nutritious foods.

Can I eat idli for weight loss?

Yes, Idli can be a healthy food choice for weight loss, as it is low in calories and fat, and high in protein and fibre.


  1. Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: A pilot study - NCBI
  2. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance - NCBI

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