7-day breakfast plan for healthy weight management

A nutrient-rich morning regime not only fuels your body after long overnight fasting but can also help in healthy weight management. Consuming breakfast with the right macronutrients like protein and fibre can trigger the ‘second meal effect’, a phenomenon where a first meal can help regulate blood sugar levels after the next meal, like lunch.

Here’s a 7-day morning nutrition plan that can support a nutritious and energetic start to your day while keeping your weight in check:

Protein Smoothie: A blend of spinach, green apple, and chia seeds with added plant protein makes for a nutritious, fiber-rich morning nutrition.

Also Read: To eat or not to eat oats: Unraveling the truth about daily consumption

Moong Dal Cheela: Start your day with a moong dal chilla packed with protein and fiber. Adding some veggies can help keep cravings at bay and to maintain steady energy levels.


Oats and Milk : Overnight-soaked steel-cut oats enriched with soy protein, and chia seeds with fresh fruits added in the morning is fiber-filled breakfast that can help aid digestion. Adding a scoop of plant protein supplement comprising of soy, wheat and pea can kick-start your protein need for the day.

Sprout Salad: Combine a variety of steamed sprouts with veggies, salt, and lemon juice for a power-packed mix of complex carbs, protein, fiber, and micronutrients that can rev up your metabolism.


Multigrain Paratha: Enjoy your favorite parathas with a healthy spin. Use multigrain flour enriched with soy protein, along with adding dal, paneer or veggies filling for a protein, fiber, and micronutrient-rich meal that can keeps you satiated for longer.

Also Read: Tips to make your breakfast parathas healthier

Ragi Milk Porridge: Ragi porridge with milk, a gem from grandma’s kitchen, is loaded with complex carbs and minerals like calcium and magnesium. Keep sugar to a minimum and consider adding soy protein to meet your protein goals.

Millet Idlis: Millet idlis with chopped seasonal and leafy green veggies makes for a fiber-rich start to your day. Adding protein can counteract the overnight protein depletion and can help set yourself up for a productive day.



Disclaimer: The views expressed in this article are to create awareness of the importance of nutrition. The article is not to be construed as medical advice or recommendation. The readers are suggested to consult their dietician/nutritionist/doctor before incorporating any of the tips mentioned in the article

Contributed by: Dr Palaniyamma Durairaj, MBBS, MD, Amway