WEEKDAY BREAKFASTS

very magazine and blog about health reiterates what our parents have been telling us all along – breakfast is the most important meal of the day. A nutritious meal to break your body’s fasting state after a night’s sleep gives you a healthy start and keeps your body fueled for the rest of the day.

We’ve listed out our favorite, healthy options that are easy to make at home and freely available for those mornings where we have to rush to work.

Have a great week!

Monday 2 scrambled eggs, 1 whole grain toast, an apple 

 

Calories: 368 kcal 

Protein: 17 g

Carbohydrate: 38 g

Fat: 15 g 

Fibre: 6 g

This quick and easy option will give your body a boost of protein, iron and vitamins in a quick to prepare meal for the inevitable Monday morning rush.  Apples add heart healthy soluble fibre for a power packed start to the week
Tuesday 2 Idlis, 1 cup sambar 

 

Calories: 353 kcal 

Protein:16 g

Carbohydrate: 40 g

Fat: 9 g

Fibre: 14 g

Idli’s are packed with vitamins and minerals and along with Sambar make a healthy, delicious meal. Adding a tablespoon of coconut chutney adds an additional 100 calories, but adds a boost of healthy fats.
Wednesday 2 egg omelet, whole grain toast, Orange 

 

Calories: 355 kcal

Protein: 19 g

Carbohydrate:33 g

Fat: 15 g 

Fibre: 6 g

The vitamin C in oranges increases absorption of essential iron from eggs, increasing the nutrient value of your breakfast. Add veggies like tomatoes, mushrooms and spinach to your omelet to increase both taste and nutrition.
Thursday 1 cup of Upma, 1 cup yogurt 

 

Calories: 249 kcal

Protein: 19 g

Carbohydrate:33 g  

Fat: 15 g

Fibre: 6 g

Upma is a satisfying, lower calorie breakfast staple. Adding natural yogurt increases the protein content of the meal and adds healthy probiotics and calcium.
Friday 1 cup of cooked oats, 1 boiled egg 

 

Calories: 200 kcal

Protein: 12 g

Carbohydrate:29 g

Fat: 9 g

Fibre:4 g

Oats cooked in water give you sustained energy through your morning. Adding a boiled egg increases the protein content of this meal. Add an extra boost of nutrition and flavor by adding a handful of almonds to your oats.

Leave a Reply

Your email address will not be published. Required fields are marked *