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Protein Rich South Indian Breakfast Weight Loss

The document outlines a 7-day high-protein South Indian breakfast plan aimed at weight loss, providing specific portion guidance for females and males. Each day features a different breakfast option with estimated protein content, emphasizing minimal oil usage and portion control. Additional tips and optional add-ons are included to enhance the meal plan.

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71 views2 pages

Protein Rich South Indian Breakfast Weight Loss

The document outlines a 7-day high-protein South Indian breakfast plan aimed at weight loss, providing specific portion guidance for females and males. Each day features a different breakfast option with estimated protein content, emphasizing minimal oil usage and portion control. Additional tips and optional add-ons are included to enhance the meal plan.

Uploaded by

deepikasinbox
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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7-Day High-Protein South Indian Breakfast Plan for Weight Loss

Portion Guidance:

- Female (40 yrs, 4'10", 65 kg): 250-300 kcal

- Male (45 yrs): 350-400 kcal

Stick to portion sizes and use minimal oil for effective weight loss.

Day 1: Moong Dal Chilla with Coconut Chutney

- 2 chillas with onion, ginger, green chili

- 1 tsp ghee for cooking

- 2 tbsp coconut chutney

- Optional: Add boiled egg or paneer cubes

- Protein: ~13-15g

Day 2: Mixed Millet Pongal

- Made with foxtail/little millet + moong dal

- Tempered with curry leaves, pepper, jeera, ginger in 1 tsp ghee

- Add a few roasted peanuts or cashews (limit to 5-6)

- Protein: ~12-14g

Day 3: Steamed Sprouts & Vegetable Upma

- Upma with green gram/moth sprouts + vegetables

- Use roasted semolina or millet

- Serve with mint chutney

- Protein: ~13-15g

Day 4: Egg Dosa or Paneer Dosa

- 2 dosas with 1 egg each or 50g grated paneer

- Minimal oil

- Serve with mint or tomato chutney

- Protein: ~15-18g
7-Day High-Protein South Indian Breakfast Plan for Weight Loss

Day 5: Adai with Avial

- 1 large adai (lentil dosa)

- Serve with 1/2 cup avial

- Protein: ~14-16g

Day 6: Vegetable Ragi Semiya Upma with Curd

- Ragi semiya upma with peas, carrots, beans

- Serve with 1/2 cup low-fat curd

- Protein: ~12-14g

Day 7: Besan Chilla + Herbal Tea

- 2 besan chillas with methi, spinach, onion

- 1 tsp ghee for cooking

- Serve with green chutney + herbal tea

- Protein: ~14g

Optional Add-ons (in moderation):

- Herbal tea or black coffee (no sugar)

- 5-6 soaked almonds or 1 Brazil nut

- 1 boiled egg for extra protein

Tips:

- Soak dals/sprouts the night before

- Use non-stick or cast iron pans

- Balance with 20-25g protein at lunch and dinner

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