It is rightly said that you are what you eat. Breakfast being the first meal of the day helps in setting the tone for the day and starting your day on the right foot.

 

Having a nutritious breakfast can provide you with the energy and nutrients needed to tackle the day ahead. It's like fueling up your car before a long road trip – you want to make sure you have enough gas to get where you need to go. A balanced breakfast that includes protein, healthy fats, and complex carbohydrates can do it for you. But protein is the secret sauce to navigate the day with energy until your next meal.

 

There are ample studies reflecting the importance of incorporating protein-dense breakfast for many reasons. A 2004 research shows eating at least 20 grams of protein at breakfast can help lower insulin sensitivity, improve muscle mass and curbing your cravings. Protein-rich foods take longer to digest compared to simple carbohydrates, providing a steady release of energy throughout the morning. This sustained energy helps curb mid-morning energy slumps, keeping you more alert and focused.

 

Also, according to the Recommended Dietary Allowances suggested by the Indian Council of Medical Research, the ideal protein intake for men is sixty grams per day, while the same for women is fifty five grams in a day or simply 0.8 to 1 gram per kilogram of your body weight. This is the same as almost 500 grams of cooked tofu, 400 grams of boiled soya beans or around 2 litres of whole milk. If you engage in vigorous physical activity like weight-lifting, you can add around twenty to twenty five additional grams after working out.

 

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It is also important to note that do not try to gulp all the protein, carbohydrates or fats in a single go. Instead try to space it out throughout the day or especially breakfast. As per 2023 study published by the American Journal of Clinical Nutrition protein is more effective if you space it out over the day’s meals and snacks, rather than loading up at dinner or after working out like many of us do.

 

That being said, there are many powerful combinations, which work magical when we have them together. We spoke to Dr. Nikita Suresh, who is one of the most coveted nutritionists with 11 years of experience. Here are the 5 powerful food combinations ideal for breakfast according to her.

 

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Sattu Parathas with Greek Yoghurt

If you are a paratha person and cannot live to ditch your favourite parathas, then this combination will spoil you silly. Combining sattu paratha, Greek yoghurt for breakfast is a smart move. Sattu paratha packs a punch with its protein and fibre from roasted gram flour, giving you a good energy boost to kickstart your day. Plus, it's got essential minerals like iron and magnesium to keep you going strong.

 

And yes we specifically mentioned Greek yoghurt because it typically contains a higher concentration of protein per serving compared to regular yoghurt. Greek yoghurt adds to the protein party, and it's loaded with calcium. Not to mention, it's got those gut-friendly probiotics that keep your digestion in check. Together, this duo creates a breakfast that's not only tasty but also balanced. This will help in keeping you fueled and ready to tackle whatever the day throws at you.

 

Avocado Toast with Feta Cheese

Most of us would be surprised to know that not all fats are bad. Some fats are good for your body and come under the category of healthy fats. Avocado toast with feta cheese is like a match made in breakfast heaven, packed with all the good stuff.

 

Avocados are loaded with those awesome, heart-healthy fats that keep you feeling full and satisfied. Plus, they're packed with vitamins and minerals, like potassium and vitamin E, to keep you going strong. And let's not forget about feta cheese – it adds that creamy, tangy goodness that takes avocado toast to the next level. Feta cheese is lower in fat compared to some other cheeses but still brings that rich flavour, along with a dose of protein and calcium. Together, avocado and feta cheese create a powerhouse combo of good fats, protein, and flavour, making it the perfect breakfast.

 

Also, extra brownie points to this combination for its ease of preparation. It can be whipped up in a jiffy. Just mash up some ripe avocado, spread it on toast (whole grain for an extra health boost), crumble some feta cheese on top, and voila! You've got yourself a tasty and nutritious breakfast or snack in minutes. It's perfect for those busy mornings when you need something quick but still packed with goodness.

 

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Millet Dosa with Chana Curry

If you are a dosa lover but often left grappling with the choice of dosa because it lacks the fibre and nutrients found in whole grains, then here’s a fix. Swap the rice with millet to make it a nutritious deal.

 

Millet dosa paired with channa curry is a vegetarian's dream come true, serving as a complete protein source while also offering a plethora of benefits for gut health. Millet dosa is not only delicious but also packs a punch with its protein content, making it an excellent choice for vegetarians looking to meet their protein needs.

 

Additionally, millets are rich in prebiotics, which promote the growth of beneficial gut bacteria, supporting overall gut health. When paired with channa curry, made from chickpeas rich in protein and fibre, this combination becomes a powerhouse of nutrients. Together, they offer a complete protein profile, ensuring vegetarians get all the essential amino acids they need. Moreover, the prebiotics in millets and the fibre in chickpeas work together to support digestive health, making this duo not only tasty but also incredibly beneficial for overall well-being.

 

Egg Roll (or Egg Sandwiches) With Hummus

It's decision time: egg roll or sandwich? You've got options! If you're feeling like keeping it desi, go for the chapati with eggs – it's a classic combo that never disappoints. Or, if you're in the mood for something a bit more western, grab some bread, slap on those eggs, and pile on the hummus and veggies for a tasty sandwich that's packed with flavour and nutrients.

 

Either way, you're getting a good dose of protein from the eggs, along with some carbs to keep you fueled up. Plus, throwing in some hummus and veggies adds extra goodness and variety to your morning meal. And the best part? Both options are pretty quick and easy to whip up, so you can enjoy a delicious and nutritious breakfast without spending hours in the kitchen.

 

Paneer Poha

Bored of having the same poha since ever. Here’s how you can play with it to make it even more healthy and delicious.

 

Paneer poha is a winner when it comes to a balanced meal that's both delicious and nutritious. Packed with fibre, protein, and calcium, it's a meal that's sure to keep you satisfied and energised throughout the day. The poha itself provides a good dose of fibre, aiding digestion and keeping you feeling full. And when you add paneer to the mix, you're getting a hefty serving of protein and calcium, which are essential for muscle repair and bone health.

 

Plus, paneer is relatively low in fats, making it a great option for those looking to keep their fat intake in check. Whether you enjoy it for breakfast, lunch, or dinner, paneer poha is a versatile and wholesome meal that ticks all the boxes for a balanced diet.

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.

 

These 5 powerful food combinations offer a delicious and nutritious way to start your day. With a focus on balanced nutrients and flavorful pairings, these breakfast options are sure to fuel your morning and set the tone for a productive day ahead.

 

At UR. Life Cafe, we believe that food should bring people together, and that's why we cater to all diets, including gluten-free and vegan. We make sure that everyone stepping in will find ample healthy options to choose from. If you're looking for a truly world-class dining experience, look no further than UR.life Cafe. At UR.life Cafe, we believe that food is more than just fuel for our bodies - it's a way to connect with others and nourish our souls. That's why we take great care in crafting our menu and creating an atmosphere that is welcoming and comfortable.