Tea and biscuits, or a quick plate of chiura with nothing else, often leaves you hungry again by mid-morning — and that’s when the samosa or extra biscuits creep in. A breakfast with some protein and fibre keeps you fuller for longer.
Here are five easy options. Adjust the portions to your own plan.
1. Chiura with curd and fruit
Soak a small bowl of chiura briefly, then top with plain curd (dahi), a chopped banana or apple, and a few peanuts or seeds.
- Why it works: curd adds protein, fruit adds fibre, and nuts make it more filling.
- Keep it light: skip the added sugar — the fruit is sweet enough.
2. Vegetable omelette with roti
Beat two eggs with chopped onion, tomato, spinach and green chilli. Cook in a non-stick pan with a little oil and serve with one whole-wheat roti.
- Why it works: eggs are a convenient protein, and vegetables add volume.
3. Besan chilla
Mix gram flour (besan) with water, a pinch of salt, turmeric, chopped onion, tomato and coriander into a thin batter. Spread it in a hot pan like a pancake and cook both sides. Serve with mint chutney or curd.
- Why it works: besan is made from chickpeas, so it brings both protein and fibre — a good vegetarian option.
4. Oats cooked with milk
Cook plain rolled oats in milk (or half milk, half water). Add cinnamon, chopped fruit and a spoon of chia or flax seeds.
- Why it works: oats are high in fibre and keep you full; milk adds protein.
- Keep it light: choose plain oats, not flavoured sachets, which can be high in sugar.
5. Boiled chana chatpate
Toss boiled chana (or sprouted moong) with chopped onion, cucumber, tomato, coriander, lemon juice, a little salt and timur or chilli.
- Why it works: legumes are rich in protein and fibre, and this one is ready in minutes if you boil the chana the night before.
Make it easier: boil eggs or chana for two or three days at once and keep them in the fridge.
What about tea?
Your morning chiya can stay. Try reducing the sugar a little at a time — most people find they stop missing it within a few weeks. If you have diabetes or another condition, ask a dietitian which breakfasts suit you best.