Breakfast

Morning meal templates

5

Dishes

7:00 - 9:00 AM

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Your Dishes (5)

Paneer Bhurji

Morning15 minvegetarianhigh-proteinindian
Mon

Ingredients

Paneer (crumbled)60-65 g
Ginger-Garlic Paste1/2 tsp
Green chili (crushed)1/4-1/2 chili paste
Vegetable oil3/4 tsp (about 4 ml)
Ghee3/4 tsp (about 4 ml)
Cumin seeds1/8 tsp
Fennel seeds1/16 tsp (a pinch)
Hing (asafoetida)a tiny pinch
Red onion (chopped)1/4 medium (about 2 tbsp)
Coriander powder1/4 tsp
Pav bhaji masala3/16 tsp (scant 1/4 tsp)
Turmeric1/16 tsp (a pinch)
Red chili powdera pinch (to taste)
Salt1/4 tsp (to taste)
Cilantro (chopped)1/2 tbsp (1.5 tsp)
Lemon juice1/2-1 tsp (to taste)

Instructions

  1. 1Crumble paneer and keep aside
  2. 2Heat oil + ghee → add cumin + fennel (sizzle) → add hing
  3. 3Add onion + green chili + 1/2 tsp ginger-garlic paste → cook 5 min till light golden
  4. 4Add spices + salt → cook 30 sec
  5. 5Add paneer → mix + cook 2-3 min only
  6. 6Finish with cilantro + lemon juice

Spicy Curd Bowl

Morning10 minvegetarianprobioticindianquick
Tue

Ingredients

Thick curd3/4 cup (180-200g)
Salt1/4 tsp
Roasted cumin powder1/4 tsp
Peppera pinch
Oil (for tadka)1.5 tsp
Mustard seeds1/2 tsp
Curry leaves8-10 leaves
Dry red chilli (or green chilli)1 (or 1/2-1 green)
Hinga pinch
Walnuts1 tbsp (6-8 halves)
Lemon juice (optional)1/2 tsp

Instructions

  1. 1Curd base: Whisk 3/4 cup thick curd with salt + roasted cumin powder + pepper until creamy
  2. 2Tadka: Heat 1.5 tsp oil → crackle 1/2 tsp mustard seeds → add curry leaves + dry red/green chilli + pinch hing; switch off in 15-20 sec
  3. 3Assemble: Pour tadka over curd, top with 1 tbsp chopped walnuts; mix or keep layered
  4. 4Add 1/2 tsp lemon juice if you want extra tang

Besan Cheela with Mint Chutney

Morning20 minvegetarianhigh-proteinindiangluten-free
Wed, Fri

Ingredients

Besan1/2 cup (50-60g)
Water1/3-1/2 cup
Green chili1/2 chopped
Ginger1/2 tsp
Coriander1 tbsp
Salt1/4 tsp
Turmeric1/8 tsp
Red chili powder1/8 tsp
Ajwain1/4 tsp
Hinga pinch
Oil/Ghee (for cooking)1-2 tsp total
Fresh mint leaves1/2 cup (loosely packed)
Fresh coriander leaves1/4 cup
Green chili paste1/2-1 tsp
Garlic/ginger paste1 tsp
Lemon juice1-2 tsp
Salt (for chutney)1/8 tsp
Roasted cumin powder1/4 tsp
Water (for chutney)1-2 tbsp

Instructions

  1. 1Make batter: In a bowl, mix besan + salt + spices + ajwain + hing
  2. 2Add water slowly to make a smooth, pourable batter (not too runny)
  3. 3Cook: Heat a non-stick pan. Lightly grease with oil
  4. 4Pour batter, spread like dosa
  5. 5Cook 1-2 min until bottom sets → drizzle few drops oil → flip
  6. 6Cook other side 1 min
  7. 7Make second cheela same way
  8. 8Mint Chutney: Blend mint + coriander + green chili paste + garlic/ginger paste + lemon juice + salt + cumin + water until smooth

Paneer on Tawa

Morning20 minvegetarianhigh-proteinindo-chinese
Thu

Ingredients

Paneer (cubed)150 g
Cornflour1.5 tsp
Black pepper1/4 tsp
Salta pinch (optional)
Oil1 tbsp
Ginger-garlic paste1 tsp
Green chili paste1/4-1/2 tsp (to taste)
Onion (sliced)1/4 cup
Capsicum (sliced)1/4 cup
Soy sauce1 tsp
Red chili sauce1 tsp
Tomato ketchup1 tsp
Vinegar or lemon juice1/2 tsp
Water1-2 tbsp
Crushed pistachios1 tbsp
Spring onion greens/corianderfor garnish

Instructions

  1. 1Prep: Pat dry paneer. Toss with cornflour 1.5 tsp + black pepper 1/4 tsp + pinch salt
  2. 2Crisp: Heat 1 tbsp oil on hot tawa. Cook pieces 2-3 min/side till golden; push aside
  3. 3Stir-fry: In same tawa sauté garlic + ginger + green chili (20-30 sec), then add onion + capsicum (1-2 min)
  4. 4Sauce: Add sauce (soy + chili sauce + ketchup + vinegar + water), simmer 30-45 sec till glossy, toss paneer to coat; adjust taste
  5. 5Finish: Turn off heat, top with crushed pistachios 1 tbsp + spring onion greens/coriander

Avocado Toast

Morning10 minvegetarianhealthy-fatsquick
Sat, Sun

Ingredients

Avocado1 large
Bread4 slices (whole wheat/sourdough/multigrain)
Lemon juice2 tsp
Salt1/2 tsp (to taste)
Black peppera pinch
Chilli flakes1/2 tsp (optional)
Olive oil / butter2 tsp (optional)
Paneer cubes (optional)4 tbsp
Cucumber slices (optional)few slices

Instructions

  1. 1Toast bread until crisp
  2. 2Mash avocado in a bowl using a fork
  3. 3Mix in lemon juice + salt + pepper + chilli flakes
  4. 4Spread on toast
  5. 5Add toppings if using (paneer cubes or cucumber slices) + drizzle a little olive oil (optional)

Breakfast Tips

  • • Eat within 1-2 hours of waking
  • • Include protein for sustained energy
  • • Add fiber for digestion
  • • Hydrate before eating