Let’s take a moment to focus on the most important meal of the day: breakfast. For many of us, the morning rush means reaching for something quick, which often translates to meals heavy on refined carbs and unhealthy fats. A nutritious head-start is simple! Consider all your classic Indian breakfastfavourites and adding a slight twist to up the nutrition quotient. By making a few simple changes, you can boost the fibre, increase protein and add healthy fats, ensuring you stay energised and full until lunch.

The paratha: Swap aloo for millet and lentils

Instead of plain wheat flour (atta), use a mix of whole wheat and a millet flour like ragi. For the filling, replace potato with mashed spiced lentils (dal) or crumbled paneer with vegetables.

Why it works

Ragi is packed with fibre and has a lower glycemic index, providing sustained energy. A lentil or paneer filling dramatically increases the protein content.

Quick hack

Knead your dough with spinach purée instead of water. Cook the paratha using a touch of ghee.

Power-up your poha

While preparing your poha, add a handful of sprouted moongs. Once cooked, generously sprinkle a tablespoon of roasted flaxseeds or chia seeds on top.

Why it works

Sprouts add protein and fibre, making the dish more filling. Flaxseeds and chia seeds are incredible sources of Omega-3 fatty acids, vital for brain function and reducing inflammation.

Quick hack

Keep a jar of pre-roasted, powdered flaxseeds on your dining table to sprinkle over poha, upma, or yogurt for an instant nutritional hit.

The upma upgrade

Replace the standard semolina (suji) with broken wheat (dalia) for a more robust and fibrous upma.

Why it works

Unlike refined suji, dalia is a whole grain that digests slowly, preventing energy crashes. Quinoa offers the rare advantage of being a complete plant-based protein. Both options are far more satiating and nutrient-dense.

Quick hack

Dry roast the dalia before cooking to enhance its nutty flavour. Double the quantity of vegetables like peas, carrots and beans to increase the dish's fibre content and nutritional value.

The dosa dial-up: Hello, Pesarattu!

Instead of a traditional white rice dosa, try the Pesarattu, the classic Andhra crepe made from whole green moong dal.

Why it works

This swaps a simple carbohydrate for a protein and fibre powerhouse. Moong dal is fantastic for sustained energy, gut health and muscle repair. It keeps you feeling full for hours, curbing mid-morning snack cravings.

Quick hack

Soak the moong dal overnight with a small piece of ginger and a green chilli. In the morning, grind it into a smooth batter, add salt and it’s ready to use, no fermentation required!

The cheela charge-up

Elevate the besan cheela by using a batter made from yellow moong dal (soaked and ground) blended with a handful of fresh spinach leaves.

Why it works

Moong dal is lighter and often easier to digest than besan, while still being high in protein. Blending spinach directly into the batter is an effortless way to add iron, vitamins and a vibrant colour to your breakfast.

Quick hack

Make it a complete meal by adding a filling of crumbled, spiced paneer. This turns a simple pancake into a balanced, high-protein breakfast that will fuel your entire morning.

Which one of these swaps are you trying this morning? How do you usually power-up your meals? Let us know in the comments!