6 Best Protein-Rich Breakfast Recipes For Weight Loss

Hello readers! Are you someone who is looking to lose weight but also cannot resist the urge to eat? You're not alone. Many people find it difficult to stick to a strict diet while satisfying their hunger. One way to combat this is by choosing a protein-rich breakfast. Proteins are required for the overall development of the body, from hair to skin. 

It is essential for the growth and repair of tissues in the body, but it is also necessary for the production of various enzymes, hormones, and other important molecules. Moreover, they can help to regulate blood sugar levels, support immune function, and promote healthy bone density.

There are a variety of food options available that you can choose from to make yummy and tasty breakfast recipes. It will not only keep you full and satisfied, but it can also aid in weight loss. This blog post will share the 6 best protein-rich breakfast recipes for weight loss. So, let's get started!

Table of Contents

1. Top 6 Protein-Rich Breakfast Recipes For Weight Loss 

2. What Are The Benefits Of A Protein-Packed Morning Meal?

3. Dietitian’s Recommendation

4. The Final Say

5. FAQs

6. References 

6 Best Protein-Rich Breakfast Recipes For Weight Loss

Some tasty and nutritious protein-rich breakfasts for weight loss include the following:

1. Paneer Bhurji

If you are on the hunt for a protein-rich veg breakfast for weight loss, then this paneer bhurji recipe is just for you. You can get around 18-20 grams of protein from 150 grams of paneer. It is a delicious and healthy recipe you should eat as a morning breakfast if you want to lose weight. Here is the list of ingredients:

Also Read: 10 Quick High-Protein Recipes You Must Try

Preparation Method

• To prepare the dish, take a pan and heat some oil in it. Add a few cumin seeds and wait for them to splutter. 

• Next, add chopped onions and cook them until they turn translucent. 

• After that, add chopped green chillies and tomatoes and cook until the tomatoes become soft. 

• Finally, mix everything well with crumbled paneer, salt, and turmeric powder. Let it cook for 2-3 minutes. 

• Lastly, garnish the dish with fresh coriander leaves and serve it with whole wheat roti or brown bread.

2. Moong Dal Cheela

Cheela is something most people love adding to their breakfast list. It is healthy yet filled with essential nutrients. 100 gm Moong dal (Green gram beans) can provide 24 grams of protein which is enough to start your day.  It can keep you full for a long time and is considered the best addition to your weight loss diet. To make moong dal cheela, you need the following ingredients:

Preparation Method 

• Take 1 cup of moong dal and soak it overnight.

• Now, grind the soaked moong dal into a smooth batter.

• Add chopped onions, green chilli, grated ginger, and salt to the batter. Mix well.

• Take a non-stick pan, pour the battle with 1 full ladle and make a circular medium-thin cheela.

• Drizzle oil around the edges and cook until golden brown on both sides.

• Serve hot with mint chutney or yoghurt.

Also Read: Dal For Weightloss: Know The Types

3. Sprouts Salad

If you are a vegetarian and looking for a protein-rich breakfast option, then you can go with sprouts salad. 100 grams sprout salad can provide you with 24 grams of protein. Not only are these sprouts rich in fibre content, but they also contain essential nutrients like vitamin C, Vitamin K, folate, iron, and magnesium. Fibre helps to keep you full and control unnecessary cravings, while vitamins support the body’s function.  You need the following ingredients to make this:

Also Read: Boiled Sprouts: Health Benefits And Recipes

Preparation Method 

• Take the mixed sprouts and steam them in one or two whistles until tender but make sure they do not turn mushy.

• In a bowl, add chopped tomatoes, steamed sprouts, chopped onions, green chilli, and cucumber.

• Season with lemon juice and chaat masala over the salad.

• Serve immediately after garnishing it with fresh coriander leaves.

4. Masala Oats

Eating masala oats in your breakfast is another great way to lose weight without much effort. This protein and fibre-rich breakfast helps prevent extra calorie intake and improves digestion. You can get approximately 5-7 grams of protein from ½ cup of oats. To make masala oats, you will need the following ingredients:

Preparation Method 

• Dry roast rolled oats in a pan until fragrant and lightly browned. Set aside.

• Heat oil in the same pan and add cumin seeds, mustard seeds, curry leaves, and asafoetida.

• Add green chilli and chopped onions, and saute until golden brown.

• Add tomatoes and cook until it gets softened.

• Add roasted oats, water, and salt (as needed) to cook the oats.

• Your meal is ready. Garnish it with fresh coriander and serve hot.

  
  

Also Read: Top 5 Oats Porridge Benefits With 5 Delicious Recipes

5. Chickpea Flour Pancakes (Besan Chilla)

The Indians' favourite breakfast is “Besan ka chilla,” loaded with lots of colourful veggies. Besan or chickpea flour can give you approximately 22 grams of protein from just 100 grams. Its high fibre content is good for losing weight. To make this, you need the following ingredients:

Also Read: Safed Chana: Health Benefits And Side Effects

Preparation Method 

• In a bowl, mix the chickpea flour, chopped onions, tomatoes, green chilli, turmeric powder, carom seeds, and salt.

• Add water gradually to form a smooth batter.

• Heat a non-stick pan and pour a ladleful of batter onto it. Spread it evenly to form a pancake.

• Drizzle oil around the edges and cook until golden brown on both sides.

• Serve hot with green chutney or yoghurt.

6 . Daliya (Cracked Wheat) Porridge

Daliya is one of the best protein-rich breakfast ideas to start your day. It is a low-calorie and easy-to-digest food. By eating 100 grams of daliya, you can get 12 grams of protein. It's not enough; it is rich in both soluble and insoluble fibre that is good for managing weight. It has a low glycemic index and thus prevents sugar spikes. You can make daliya by following the steps below:

Preparation Method 

• In a pan dry roast cracked wheat until fragrant.

• In a saucepan, add boiled water and roasted cracked wheat.

• Cook until the wheat is tender and water is absorbed by covering it for 2-3 minutes.

• Add sugar or jaggery with milk and cardamom powder. Mix well and simmer for 2-3 minutes.

• Garnish with dried fruits and nuts before serving hot.

What Are The Benefits Of A Protein-Packed Morning Meal?

After talking about protein-rich recipes, let's focus on why eating more proteins is essential than any other nutrient. So, here are some of the key benefits of a protein-packed morning meal:

1. Sustained Energy

Eating breakfasts that are high in protein can keep you energised throughout the day. Unlike sugary cereals or other high-carb breakfast foods, protein provides a more consistent release of energy that can help you stay alert and focused until it's time for your next meal. By balancing your blood sugar levels, protein can also help prevent energy crashes later in the day.

2. Muscle Maintenance and Growth

A protein-rich breakfast supports muscle repair and growth by aiding in recovery and enhancing performance for individuals engaged in physical activity or strength training. For ageing adults combating age-related muscle loss, Including protein in your morning meal can help preserve lean muscle mass, which is particularly important.

3. Enhanced Weight Management

Eating protein helps you feel full and satisfied, making you less likely to overeat later in the day. This can help you eat fewer calories overall and avoid unhealthy cravings. If you have a protein-rich breakfast, it may help you manage your weight better.

4. Metabolic Boost

Eating protein is a great way to burn calories and lose fat. The awesome thing about it is that it requires more energy to digest, so your body works harder to get the benefits. If you have protein for breakfast, it can give your metabolism a boost, which is great for your overall health.

Dietitian’s Recommendation

As a dietitian, I suggest having a protein-rich breakfast if you are looking to lose weight. You can eat balanced meals that contain lean protein sources like eggs, Greek yoghurt, tofu, or legumes. You can also make healthy, veggie-rich besan chilla or masala oats. Proteins help to control unusual cravings and keep you f: I suggest having a protein-rich breakfast if you wanted for a long time. It helps in weight management.

Remember, proteins provide the essential amino acids that help build muscles, regulate blood sugar, and ease digestion. So, if you are targeting weight loss, adding protein-rich foods and recipes to your breakfast is best.

Dt. Akshata Gandevikar

The Final Say

Breakfast is the most important meal of the day, and it's essential to fuel your body with the nutrients it needs. These protein-rich breakfast recipes are not only delicious but also provide the necessary nutrients to start your day off right. 

Whether you prefer savoury or sweet, everyone can enjoy something here. So, incorporate these recipes into your morning routine and make breakfast the best meal.

FAQs

1. What breakfast food is high in protein?

Beans, nuts, and eggs are protein-rich and ideal for breakfast. You can make a nut smoothie, bean salad, and egg omelette.

2. What is a high-protein breakfast in India?

The most common high-protein breakfast in India is Besan cheela and dhokla.

3. How can I get 50g of protein for breakfast?

To get 50gm protein in breakfast, you need to add high protein sources like fish, egg whites, and legumes to the diet.

4. How much protein for breakfast weight loss?

You need to take at least 20 grams of protein in breakfast to initiate weight loss.

References

• 25 High-Protein Breakfast Ideas To Fuel Your Day 

• 28 Healthy, High-Protein Breakfast Ideas for All-Day Energy

• 22 High-Protein Breakfasts That Aren't Eggs 

• High Protein Breakfast Ideas | Skinnytaste Recipes

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