We all know that breakfast is the most important meal of the day, but are you having a proper, nutritious breakfast?

In India, the most common breakfast mistake is loading up on carbs—for instance, a popular breakfast combination constitutes paranthas with a hot cup of chai. The second most common breakfast mistake is not eating one at all!

While carbs give you instant energy, it isn’t the only nutrient necessary for good health. An ideal breakfast should not only be rich in carbohydrates but all nutrients—especially proteins.

Protein is necessary to ensure that the carbs consumed during breakfast is digested slowly, giving you sufficient energy to work until lunch. Secondly, including protein-rich foods in your diet is essential if you work out in the mornings, as protein is crucial for muscle recovery.

Vegetarian protein is generally considered incomplete (i.e., they do not have all the essential amino acids that the human body needs). When eaten together with cereals, you get their full protein value.

A good high-protein breakfast could be:

  • Milk and eggs
  • Bread and eggs
  • Oats and milk
  • Paneer-stuffed rotis
  • Egg bhujia and roti
  • Idli and sambar

Apart from traditional spreads such as those listed above, you can try these high-protein breakfast recipes for a dash of variety and taste:

1. Oats-on-the-go

Calories: 247; Protein: 12 gm 

Preparation time: Overnight

Cooking time: No cooking requiredOats-on-the-go

Makes: 1 jar –  for 1 person


  • Oats 2 tablespoons
  • 1 teaspoon flaxseeds
  • 1 teaspoon chia seeds
  • 5-6 almonds, chopped
  • 5-6 raisins
  • Half a cup of low-fat milk
  • Half a cup of low-fat curd
  • Seasonal fruits like banana, mango or apple, 2 tablespoons, chopped

Mix the oats, flaxseeds, chia seeds, almonds, raisins and curd in a jar and refrigerate overnight. In the morning, add half a cup of milk and seasonal fruits to the mixture and carry the jar with you for a ready and nutritious breakfast on the go.

2. Apple French toast

Calories: 315; Protein: 18 gm

Preparation time: 5 minutesbreakfast ideas

Cooking time: 2 minutes

Makes: 2 pieces – For 1 person 


  • 2 slices of multigrain bread
  • ½ small apple, grated
  • 1 teaspoon flaxseeds
  • 1 teaspoon peanut butter
  • 1 egg
  • ¼ teaspoon cinnamon
  • 1 tablespoon milk
  • ¼ teaspoon butter to grease the pan

Beat the egg, add milk and cinnamon to it, and keep the batter aside for the time being. Take a slice of bread, spread peanut butter on one side, place half an apple (grated) along with flaxseeds and cover it with the second slice of bread. Dip the bread in egg batter and cook on a non-stick pan, greased with butter. Cook on both sides until it turns light brown. Serve it warm or cold. To enhance its flavour, drizzle some honey on it.

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Written by Alpa Momaya

Alpa Momaya

You are what you eat, believes Alpa Momaya. So with the right diet, anyone can achieve optimal mental, physical and spiritual health.

Alpa has first-hand knowledge of this – she battled various issues with her own health and weight, but by incorporating good eating habits and regular exercise, she has reclaimed her fitness levels today. She offers the advice she took to HealthifyMe users — make the right lifestyle choices daily, sticking to a nutritious diet, regular exercise and adequate sleep. Don’t think of it as having to solve a problem, instead see it as a way to achieve long and happy life.

After a PG diploma in dietetics from Mumbai University, Alpa did a diploma in holistic nutrition in Canada and is a Certified Nutritional Practitioner today. Along with having worked in various weight-loss clinics and as a consultant for a natural pharmacy, she’s helped her family control ailments like diabetes and hypertension, and hopes to help her HealthifyMe clients do the same. “I can proudly say my daughter happily eats any vegetable or fruit without ever making a face,” Alpa claims, and she is determined that those who consult her will go back similarly impressed.

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  1. You can make a french toast by replacing eggs with mashed bananas and powdered alomnds with milk. Add chia seeds and flax seeds for a protein boost.