🥗 Healthy Indian Breakfast Plan – Full Week

🥗 Healthy Indian Breakfast Plan – Full Week

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🍽 Monday – Vegetable Poha

Ingredients:

1 cup poha (flattened rice)

1 small onion (chopped)

1 green chili (chopped)

1/4 cup green peas & carrots (boiled or chopped small)

1/2 tsp mustard seeds

1/4 tsp turmeric

2 tbsp peanuts

Salt to taste

Curry leaves, coriander, lemon

Steps:

1. Rinse poha in a colander, let it drain.

2. In a pan, heat 1 tsp oil. Add mustard seeds, peanuts, and curry leaves.

3. Add onion and green chili. Sauté till translucent.

4. Add turmeric, salt, peas, carrots. Cook for 3-4 mins.

5. Add poha, mix gently. Cover and steam for 2 mins.

6. Garnish with coriander and lemon juice.

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🍽 Tuesday – Moong Dal Chilla

Ingredients:

1 cup moong dal (soaked 4 hours)

1 green chili, 1-inch ginger

1/4 cup chopped veggies (onion, spinach, tomato)

Salt, cumin

Steps:

1. Blend soaked dal with chili, ginger into a smooth batter.

2. Add salt, cumin, and chopped veggies.

3. Heat non-stick tawa, pour batter like dosa.

4. Drizzle few drops of oil, cook both sides till golden.

5. Serve with mint chutney or curd.

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🍽 Wednesday – Sooji (Rava) Cheela

Ingredients:

1 cup fine sooji

1/2 cup curd

1/4 cup chopped onion, tomato, capsicum

Salt, black pepper, coriander

Steps:

1. Mix sooji, curd, and 1/2 cup water to form a batter.

2. Add veggies, salt, pepper. Let rest 10 mins.

3. Pour batter on tawa like pancake. Cook both sides on low flame.

4. Serve with chutney or curd.

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🍽 Thursday – Boiled Eggs + Masala Roti

Ingredients for Roti:

1/2 cup wheat flour

A pinch ajwain, salt, turmeric, chili powder

Water to knead

Steps:

1. Knead masala wheat dough with spices.

2. Roll and roast roti on tawa without oil (or very little ghee).

3. Boil eggs for 10 minutes. Sprinkle black salt and pepper.

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🍽 Friday – Vegetable Dalia

Ingredients:

1/2 cup broken wheat (dalia)

1/2 cup mixed vegetables (carrot, beans, peas)

1/2 tsp cumin seeds

Salt, turmeric, pepper

1 tsp ghee or oil

Steps:

1. Dry roast dalia till aromatic.

2. In cooker, heat oil, add cumin, turmeric, veggies.

3. Add dalia, salt, 1.5 cups water.

4. Pressure cook for 2 whistles.

5. Garnish with coriander.

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🍽 Saturday – Besan Chilla

Ingredients:

1 cup besan (gram flour)

1/4 cup chopped onions, tomato, spinach

Salt, chili powder, ajwain

Steps:

1. Mix all ingredients with water to make a smooth batter.

2. Heat tawa, pour batter, spread thin.

3. Cook both sides on medium flame with little oil.

4. Serve with mint chutney or curd.

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🍽 Sunday – Stuffed Vegetable Paratha

Ingredients:

1 cup wheat flour dough

Filling: Boiled & mashed potato + spinach/grated carrot

Spices: salt, cumin, amchur, chili powder

Steps:

1. Mix filling ingredients and divide into balls.

2. Roll dough, stuff filling, seal and roll again.

3. Roast on tawa using 1/2 tsp ghee per paratha.

4. Serve with curd or pickle.

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✅ Daily Tips:

Start your day with a glass of warm water (with lemon or soaked methi seeds).

Add 1 seasonal fruit each day (banana, apple, papaya).

Keep tea/coffee light or switch to herbal/green tea.

Use minimal oil; prefer iron or non-stick cookware.

Eat slowly and chew well for better digestion.

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