Most Indian breakfasts, such as paratha, poha and upma, are mostly carbohydrate and end up with 6 to 10 g of protein. This list of ten swaps and additions gets a breakfast to 15 to 30 g of protein using ingredients already in an Indian kitchen, with rough protein counts and what to pair each one with.
A breakfast with 20 g or more of protein keeps you full longer and makes the rest of the day's protein target far easier to hit. If you eat only 8 g at breakfast, you have to find an extra 12 g later.
None of the ideas below needs special equipment. Protein counts are approximate and depend on portion size.
1. Moong dal chilla (two) with curd: about 18 to 20 g. 2. Besan chilla (two) with mint chutney: about 12 to 14 g. 3. Paneer bhurji (100 g) with two rotis: about 24 g. 4. Sprouts salad or sprouts chaat, one large bowl with chopped vegetables: about 12 to 15 g. 5. Sattu drink, two tablespoons in water with lemon, plus a banana: about 8 to 10 g.
6. Poha with a handful of peanuts and a bowl of curd on the side: about 14 g. 7. Overnight oats made with milk, a spoon of peanut butter and chopped fruit: about 15 to 18 g.
8. Egg bhurji made with three eggs and onion, tomato and chilli, with two rotis: about 26 to 28 g. 9. Boiled eggs (two or three) with toast and fruit: about 15 to 20 g. 10. A masala omelette with two eggs and a glass of milk: about 20 g.
Eggs are the cheapest complete protein for most people who eat them, and a three-egg bhurji is hard to beat for effort and cost.
Serve curd or hung curd with any paratha. Stir a scoop of whey or a spoon of sattu into oats. Add grated paneer or tofu to upma or poha. Eat a small handful of roasted chana or peanuts on the side.
Small additions of 5 to 10 g, repeated at each meal, close most of the gap between a typical Indian diet and a muscle-building target.
Soak moong dal or sprouts the night before, mix chilla batter in advance, and boil a few eggs for the week. Keep roasted chana in a jar for days when you have no time.
If you only change one thing, make breakfast the meal you are sure to hit 20 g of protein in.